'Every winter I tell myself I will work less, get my Christmas shopping done earlier and not make so many promises that I know I won't be able to keep. But despite my good intentions, by the time Christmas arrives, likely as not, I will have caught the latest flu bug that's sweeping the country.'
Sound familiar?
What is it about winter that makes us more susceptible to colds and flu? Shireen Kamal, a nutritionist in central London, believes a combination of stress, reluctance to exercise once the days draw in, and a poor diet all contribute to weakening our immune systems. Rather than rush headlong into winter, she suggests, we should take advantage of the change in season as an opportunity to pause and reflect, a time to renew our energy and strength.
If you are susceptible to every bug that comes around, now is a good time to start building up your immunity and preparing your body for the winter.
'Ideally, you want to create a state of health where your body can function optimally,' says Shireen. 'And the best way to do this is to eat well.'
The ideal immune-boosting diet is not that different from a normal healthy diet. The usual recommendation to have five portions of fruit and vegetables a day, along with plenty of water, will go a long way towards enhancing your health. But there are some specific foods that will improve your chances of staying well. Garlic, for example, has been shown to have anti-viral and anti-bacterial qualities, while carrots, red peppers and sweet potatoes are full of the plant chemical beta-carotene, which plays a vital role in maintaining the immune system.
Another important source of immune-boosting nutrition is anti-oxidants. In the same way that water and metal form a chemical reaction that creates rust, normal body processes involving the breakdown of oxygen can result in the generation of free radicals. Left to their own devices, free radicals can run rampant in the body, damaging cells (including those of the immune system) and weakening our resistance. By eating foods rich in anti-oxidants - especially those containing high levels of vitamins A, C and E, and the minerals zinc and selenium (see box) - you can help minimise the effect of free radicals.
As well as choosing foods that enhance your immune function, you would do well to avoid some others. Shireen advises, 'First, limit your intake of sugar. Even 100g of sugar has a detrimental effect on your immune system, as it reduces the numbers of white blood cells.' Also, where you can, avoid fried food. Heating fats to high temperatures not only generates free radicals, it also destroys vitamins A, C and E. If you can't resist the odd fry-up, use butter or olive oil, as they are less prone to oxidation.
If, despite your best efforts, you still get the flu, there's plenty you can do to help yourself recover. First, take time to rest. Even if you find it impossible to give yourself a day off work, at least pace yourself, so that you are not wasting valuable energy that could be used to fight the infection. Plan gentle activities, or let yourself sit down for an hour or so, while the children read their books or watch a video. It's also a good idea to avoid eating red meat and dairy products for a few days, as these are mucous-forming foods.
If you want to give yourself some extra help with supplements, vitamin C is a good place to start, as viruses can't survive in a vitamin C-rich environment. Not only does it help the immune cells mature and improve the performance of antibodies, it's also anti-bacterial and anti-oxidant. The effects of vitamin C improve when taken along with bioflavonoids, so make sure you eat plenty of citrus fruit. To be effective, you need to take at least 1 gram a day, as studies show that smaller quantities have a negligible impact. (See our reader offer on page 4).
Zinc is another useful supplement for winter. Zinc is essential for the rapid production of immune cells once an infection takes hold. It can be taken in lozenge form, which gives it the added advantage of coming into direct contact with the mucous membranes of the respiratory tract, enabling it to act on viruses before they get further into the system.
If you prefer plant-based remedies for fighting an infection, echinacea (pictured above) is probably the best-known for boosting the immune system.
However, there are concerns that it may suppress the immune system with continual use, so it is perhaps best used for acute illnesses as opposed to a long-term preventative. The American Herbal Products Association advises not using echinacea for longer than eight weeks without a three-week rest period. Nevertheless, studies have shown it to inhibit the growth of streptococcus, so, if used appropriately, it can help to prevent or treat acute colds and upper respiratory tract infections.
One herb that is becoming increasingly popular is astragalus. This was first used more than 2,000 years ago as a traditional Chinese herb to enhance our natural defence system. Studies have shown it to increase the numbers of white blood cells and boost the function of T cells and B cells, the components of the immune system responsible for detecting and attacking foreign invaders. Paul Chamberlain, technical services manager at Solgar Vitamins, says, 'Possibly even more useful than echinacea, astragalus is a strong immune stimulant, and can be used in maintenance doses all through winter.' It is also a powerful adaptogen, a substance that helps the body deal with stress, and is now being researched for its potential to treat cancer.
One of my favourite newcomers is the anti-viral herb black elderberry. A virus, not being technically 'alive', has to enter your cells and 'steal'
your DNA in order to reproduce. Most viruses pierce the cell with a 'spoke', but black elderberry has the amazing ability to disarm viruses of these spokes, and so prevent them from entering the cells. 'In the early stages of a cold, black elderberry is probably the best thing you can take,' says Paul.
Whichever way you choose to respond to illness, one of the most useful things you can do is learn to listen to your body. If you feel a cold or sore throat coming on, take it as a sign that you are overdoing things and need to slow down a bit. Your immune system is a like a built-in regulator that helps to ward off the many viruses and bacteria that surround us. It is also very forgiving, and will give us many gentle reminders that we are placing excessive stress on our body before it finally succumbs to serious illness. If you follow the immune system's inherent wisdom, you will be able to prevent many winter-associated infections from taking hold.
Eve Boggenpoel is a homeopath and health writer. She can be contacted on 020 7586 6518.
GOOD FOODS GUIDE
Vitamin A
Best food sources: Beef liver, carrots, sweet potatoes, watercress, squash Destroyed by: Heat, light, alcohol, coffee, smoking
Vitamin C
Best food sources: Peppers, broccoli, kiwi fruit, lemons, strawberries and tomatoes all have more vitamin C in them than oranges. In fact, peppers and broccoli have more than twice the amount.
Destroyed by: Smoking, alcohol, stress, fried food
Vitamin E
Best food sources: Sunflower seeds, sesame seeds, peanuts, wheatgerm Destroyed by: Cooking at high temperatures, birth control pill and excessive intake of refined fats
B6
Best food sources: Bananas, red kidney beans, broccoli, cauliflower Destroyed by: Alcohol, smoking, birth control pills and high protein intake
Zinc
Best food sources: Oysters, root ginger, lamb, pecan nuts and brazil nuts Destroyed by: Lack of protein in the diet, excess sugar, stress and alcohol
Bio-flavonoids
Best food sources: Berries, cherries, citrus fruit
Destroyed by: Free radicals
HOMEOPATHIC HELP
The following homeopathic remedies can all be used safely at home for an acute cold or flu. To choose a remedy, match your symptoms with the remedies listed below. For dosage, follow the instructions on the bottle, or seek advice from a professional homeopath.
Aconite
Aconite is only useful in the first 48 hours of an infection. Symptoms come on abruptly, and a high fever will often be accompanied by feelings of anxiety.
Arsenicum
Symptoms come on suddenly. There is great weakness but also a lot of restlessness, with unquenchable thirst for small sips of cold water. A burning, watery nasal discharge accompanies a swollen throat, making swallowing difficult, and the cough alternates between dry and loose.
Bryonia
Symptoms come on slowly, often as a result of getting chilled after being over-heated. All mucous membranes are dry - mouth, throat, nose. Dry hacking cough, with thirst for large amounts of cold water. Limbs are weary and heavy and you may have throbbing headaches.
Gelsemium
Symptoms take a few days to develop, and fevers alternate with periods of shivering. Chills go up and down the spine, and you may be thirstless, even when in the fever phase. You are likely to feel weak and drowsy, and trembling a great deal, especially in the limbs. Eyelids appear puffy and heavy, and nasal discharges burn and are watery.
NOTE:Some herbal products can interact with conventional drugs, so consult your GP if you are taking prescription medicines.
