As we travel deeper into flu season, a nutrition expert Rohini Bajekal reveals her science-backed vegan-friendly advice for boosting your immunity
As the temperature drops and the flu and cold season approaches, we need to start thinking about taking care of our immune health. This means enjoying a plant-based diet rich in fruits, vegetables, legumes (beans, lentils, peas, soya), whole grains, nuts and seeds, herbs and spices. As well as providing us with protein, fat and carbohydrates, these foods are rich in micronutrients such as Vitamin C and zinc, which support healthy immune function.
In winter, we may crave high-fat, energy-dense foods due to biological changes that occur at this time of year. Craving these types of food can be a sign of Seasonal Affective Disorder (SAD) when combined with depression, fatigue and social withdrawal. In general, many people feel a drop in mood as the light level drops and the temperature drops. As a result of the resulting stress, we can seek out “comfort foods”, usually in the form of simple carbohydrates (white bread, cakes, pastries, pies) and sugar that reduce emotional stress responses. Eating “comfort foods” often relaxes us due to the release of dopamine, serotonin, and endorphins, and temporarily relieves feelings of anxiety and stress.
“As the temperature drops and the flu and cold season approaches, we need to start thinking about taking care of our immune health”
However, this behavior can become a cycle that leads to increased patterns of unhealthy eating and weight gain as we tend to choose hyper-palatable foods rich in salt, oil, sugar and fat . Ultra-processed foods such as processed meats and fried foods promote inflammation and oxidative stress. These products deliver a combination of fat, refined oils, sugar, salt and artificial flavors and emulsifiers. It is easy to over-consume these hyper-palatable food-like substances (think biscuits, crackers, pastries). They capture the brain’s reward system and lead to powerful cravings.
Swap ultra-processed snacks and animal foods for fiber-rich whole plant foods. Choose fresh fruit with walnuts, rich in healthy omega-3 fats that are anti-inflammatory and heart and brain-healthy. This will help you maintain energy levels rather than crashing a few hours later after a processed sugary snack bar. In addition to these foods, consuming a lot of caffeine (especially if you are sensitive) may disrupt your sleep patterns and therefore negatively affect the amount of sleep you get, leaving you tired, groggy and irritable. Choose warming, fiber-rich foods instead – soup can help hydrate you and is a great way to eat more pulses and vegetables and jacket potatoes with baked beans are a great fiber-rich meal.
1. Eat the rainbow and supplement with Vitamin D
Eat a varied, whole-food, plant-based diet that includes a variety of colorful fruits and vegetables. These are packed full of antioxidants, phytonutrients and anti-inflammatory compounds that all work to support the function of our immune system. Adequate intake of Vitamin C is needed to support the immune system with best sources including bell peppers, citrus fruits, kiwi fruit and broccoli.
Choose foods rich in fiber including whole grains (such as oats, brown rice), legumes (beans, lentils, peas, soya) and herbs and spices. Flavonoids, found in dark chocolate, green tea and berries, have been found to significantly reduce the risk of upper respiratory tract infections.
Legumes and whole grains are rich in fiber
Ginger may play a role in immune support and reducing inflammation in the gut. Ginger can be incorporated in various ways as seasoning, in hot drinks, smoothies, stews, marinades, salad dressings, curries and soups. Pickled ginger is also great. While the fresh root has a unique taste, ginger powder is nutritious, convenient and budget-friendly.
The results of the American Gut Project found that those with the healthiest gut microbiome ate at least 30 different types of whole plant foods per week. Eat more frozen fruit and vegetables as well as canned pulses to stay within your food budget without compromising on nutrition. Stay hydrated with herbal teas and soups.
If you are following a plant-based diet, make sure you have a reliable source of B12. Given the importance of vitamin D in the functioning of the immune system, it is strongly recommended that everyone in the UK consider supplementation especially during the winter months from September to early April. Some groups such as people with darker skin may need higher doses throughout the year, but it is important to seek advice from your GP.
2. Less stress and spend more time with others
Chronically elevated levels promote inflammation and lower your defenses against infection. Meditation, a gratitude practice, yoga or breath work can all help lower cortisol levels, the main stress hormone.
“Meditation, a gratitude practice, yoga or breath work can all help lower cortisol levels”
Relationships also play a vital role in our well-being, whether it’s volunteering in the community, shopping for an elderly neighbor, nurturing your friendships or spending quality time with your friends and family.
3. Be physically active every day
Regular exercise improves cardiovascular health, lowers blood pressure, insulin resistance, helps maintain a healthy body weight, and protects against various diseases including viral and bacterial infections.
Daily exercise will help boost your immunity
Aim to be physically active every day for 30-60 minutes a day. Adults need at least 150 minutes (30 minutes a day) to 300 minutes of moderate-intensity aerobic activity each week (or the equivalent of 1 hour a day) plus muscle-strengthening activities on two days each week for maximum health benefits to achieve from physical activity.
4. Get seven to nine hours of restorative sleep every day
There is strong evidence that sleep enhances immune protection. Try to aim for seven to nine hours of quality restorative sleep each night.
“There is strong evidence that sleep enhances immune protection”
Improving sleep often starts by focusing on your daily habits, routines and bedroom environment. Develop a relaxing sleep routine and avoid screen time around 90 minutes before bed. A cup of chamomile tea or a warm bath to relax you, reading a book, meditating and using an eye mask and/or ear plugs may help.
5. Avoid smoking and reduce alcohol
The relationship between smoking and/or excess alcohol and adverse immune-related health effects such as susceptibility to pneumonia is well documented.
Avoid inhaling any substance that may be toxic to the lungs, including vapour. Try to eliminate or reduce dangerous substances such as alcohol as these have a negative impact on immune health.
Rohini Bajekal (MA Oxon, MSc Nutrition and Food Sciences, Dip IBLM) nutritionist and lifestyle medicine professional board certified by Plant Health Professionals
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