CalmCalmMMomoment.coment.com 3355Boosting immunity
Give your body a fighting chance against
colds and f lu with these top tips from industry
expert, Egzona Makolli
SPOTLIGHT ON
5
tips for keeping
colds at bay1
Make sure you eat a
balanced diet with lots of
fresh fruits and vegetables.2
Keep up levels of vitamin
A, which enhances
immunity. Find it in yellow, red
and green leafy vegetables,
such as spinach, carrots, sweet
potatoes and red peppers, or
yellow fruit, such as mango
and apricots. Good sources of
vitamin A also include cheese,
eggs and oily fish.3
Vitamin B12 is involved in
producing red blood cells
and converting food to energy.
Meat, fish, eggs and dairy
products or fortified foods will
help boost your B12 levels.4
If you are deficient in
vitamin D, have a chat
to your GP about which
supplement is best for you.5
Ensure you keep hydrated
by consuming hot drinks
and other liquids throughout
the day.A
utumn is upon us, and while
we can look forward to
wearing snuggly, chunky
knits, curling up indoors with good
books and treating ourselves to hearty
stews and steaming mugs of cocoa,
there is a downside to the season...
We are more likely to catch a cold
during the cooler months, and those
who are vulnerable are more likely to
become ill. So, while we’re enjoying
beautiful arboretum walks or revelling
around the bonfire, it’s important to
remember that our bodies are under
more stress from the cold and we
should take steps to boost our
immunity where we can.
Prevention is better than cure, and
as many viruses are spread from
person to person via small droplets,
you can decrease the risk of
transmission easily by following
simple steps: wash your hands with
warm water and soap; don’t share
household items with someone who
has a cold; don’t touch your eyes and
nose if you’ve been in contact with
someone who’s ill.
When it comes to making sure your
immune system is in tip-top condition,
keeping fit and healthy is key. Eat a
balanced diet that’s rich in fruit and
vegetables full of micronutrients such
as zinc and vitamin C.
Fermented foods can help keep your
gut filled with good bacteria –
excellent news as your gut is where a
high number of immune cells reside.
Nutritious seasonal foods, such as
pumpkins, butternut squash, apples,
beetroots and parsnips, add essential
micronutrients to your daily intake.
A lack of sunshine means that your
body is probably producing a lower
amount of vitamin D. This is where
oily fish, egg yolks and fortified cereals
come in. Be conscious about adding
them to your diet.
When temperatures are low, you
probably won’t be feeling as thirsty as
usual, but it’s important to ensure you
keep well hydrated. Sip hot drinks,
such as herbal teas and hot water with
lemon and ginger, throughout the day
and add soup to your lunch menu.
At the end of a busy day, bed down
early ready for a good night’s sleep;
most people need around eight hours.
A bad night’s sleep can disrupt your
immune system, making you more
susceptible to catching bugs.Egzona Makolli
(BSc Hons. MSc ANutr)
As a nutritionist,
Egzona knows how
what we eat affects
our overall health
and is passionate
about sharing her
knowledge. Learn
more from Egzona
at maknutrition.co.ukThe yellow vegetables
in this pumpkin and
carrot soup are full of
vital vitamin A.