5 Ways to Enhance Your Immune System Naturally and stave off illness this winter

Ok so here we are, the clocks have changed, its now dark in the morning when we wake up and dark still when we get back from work. The winter is truly here and it often feels absolutely brutal. As a GP one of the most common themes I am now seeing these days in my clinic is patients asking why they are always ill. Winter is a time when we often find ourselves reaching for tissues, cough drops, and warming teas. The colder months can bring an increased risk of infections, including the common cold, flu, and other illnesses. The vast majority of the time, getting multiple colds does not mean there is an underlying problem with you. However that doesn’t mean we shouldn’t be taking it more seriously. In reality, there are plenty of ways that we can improve our immunity, and decrease the likelihood of getting infections.

Boosting your immune system can be as straightforward as making small adjustments to your daily routine that work in harmony with your body’s defences. Here are five natural ways to bolster your immune system:

1. Increase Activity levels:

• Leading an active lifestyle offers numerous benefits for immune health. Regular exercise not only reduces chronic inflammation but also stimulates the production of protective antibodies and immune cells.

• Even moderate exercise can significantly lower the risk of infection and illness. Studies have shown that taking up a simple exercise program for 2 months can reduce risk of illness by around 10% and sick days by 20% compared to doing nothing.

• Incorporating simple exercise into your daily routine, such as taking the stairs, parking farther from work, or going for brisk walks during breaks, can make a positive impact towards your daily activity requirements. Doing small amounts and often is also beneficial.

2. Prioritise Sleep:

• Sufficient sleep and rest are essential for immune system strengthening. During sleep, the body actively repairs and rejuvenates cells.

• Inadequate sleep results in reduced cytokine production—proteins responsible for targeting inflammation and infection, initiating an immune response. A lack of sleep weakens these defences and makes you more susceptible to illness.

• Studies consistently highlight the connection between sleep deprivation and decreased immune function. Short naps of 20-30 minutes can help offset the negative effects of sleep deprivation on the immune system.

• Sleep hygiene has to be the first port of call. The big winners here are decreased screen time before bed, limiting afternoon caffeine and limiting food intake in the 3 hours preceding bedtime.

3. Look After Your Mental Wellbeing:

• Emotions play a protective or detrimental role in the body, depending on their state and impact on the immune system.

• Negative emotional states like low mood, chronic stress, and anxiety can reduce T cell production and increase inflammation, both of which work against the immune system.

• Daily practices like mindfulness, breathing techniques, and maintaining a gratitude journal can support mental wellbeing and overall health.

• Start each morning with gratitude and mindfulness, spend time outdoors in nature, organise your thoughts with a to-do list, limit evening screen time in favour of a book, and create a sleep-friendly bedroom.

4. Reduce Exposure to Toxins and support liver health

• Our immune systems are designed to identify and eliminate pathogens before they cause harm, but modern life exposes us to more toxins than ever before.

• Poor air and water quality, along with avoidable toxins like alcohol and cigarettes, impose a burden on the immune system. Daily exposure weakens the body's defences against more serious threats we have no control over.

• Minimising toxin exposure allows the immune system to focus on combating bacteria and viruses, which pose potentially greater risks.

• Strategies include using air purifiers, and moderating alcohol consumption.

• Supporting the liver is all about avoiding doing it damage. The main things to avoid are over consumption of sugars, alcohol and trans fats which lead to fatty liver. The liver is responsible for immune system chemicals and proteins, so sufficient unsaturated fats and protein is also vital.

5. Eat Immune-Nurturing Foods and support gut health

• Nutrients from the diet are essential for supplying the immune system with the tools it needs to function optimally. Vitamins, minerals, antioxidants, proteins, and healthy fats are all required to boost the immune system, while harmful nutrients can hinder it.

• A diet rich in fruits, vegetables, lean proteins, and healthy fats, and devoid of processed junk foods that cause inflammation, provides the essential nutrients for immune health.

• Key nutrients that support the immune system include protein, healthy fats, vitamins A, C, D, and E, probiotics, fiber, and minerals.

• Consider supplementing your diet with nutrients that may be harder to obtain naturally, such as Vitamin D3, Vitamin B12, Omega-3, and Iron (for vegetarians or vegans).

• Prioritise protein intake, as it plays a crucial role in repairing damage. Organic Plant Protein powders, like our Cacao Plant Protein and Green Plant Protein blends, offer an easy way to increase daily intake.

• Aim for a diet rich in antioxidants and vitamins by consuming a variety of fruits and vegetables, with a focus on citrus fruits and leafy greens.

• Enhance your diet with superfoods that provide antioxidants, vitamins, minerals, and fiber in a concentrated form.

• Incorporate fermented foods and probiotics like kefir, kimchi, sauerkraut, and kombucha, which promote gut health and bolster the immune system. These probiotic foods along with fibre provide your gut bacteria with everything they need to flourish. Research is now showing the association between a healthy gut microbiome and significant benefits to the immunity system.

• Include whole-grain carbohydrates to boost gut and immune health through increased fiber intake.

• Stay well-hydrated by drinking ample water and fluids, as hydration is key for optimal immune function.

How can Nuvictus help?

The Nuvictus subscription is perfect for the discerning person looking to maximise their health. How can it support these areas?

A greens powder is an excellent option for people wanting to support their immunity. A good quality product will provide vitamins, minerals and antioxidants derived from natural plant based sources. They can provide foundational nutrition. The Nuvictus beyond greens however, is so much more than this. It not only provides this foundation from whole food sources, but it also offers gut support through ingredients designed to support the gut health known as prebiotics. It is a comprehensive product that tastes great - allowing you to build a strong morning habit. With immunity, it can’t be a one stop shop. Beyond greens is designed to support you day to day and provide the start to the day that we can all benefit from.

But how do we support recovery and sleep? Our unique R3 product is designed to be taken at the end of the working day to signal the end of the stress, and the start of your recovery. Its important to dedicate time to rest, and promote that rest with the right ingredients. R3 contains multiple ingredients designed to help you turn off and promote quicker and better quality sleep. Sleep is quite simply one of the most important aspects of a healthy lifestyle. Not just for immunity but for a whole host of reasons such as mental recovery, mental well being, clearance of neurotoxins, muscular and joint rest and recovery as well as learning and development. There is quite simply, nothing else like it.

Nuvictus also supports you by offering a free comprehensive blood test along with an interactive community with experts in their fields to help build on progress and isolate any issues before they develop. I am extremely passionate about giving people an extra option in the pursuit of optimum health and performance. Put simply, we want to provide you with the ultimate support for your health.

Visit nuvictus.co for more details. We would be thrilled to welcome you!