PRS Journal Club Episodes : Plastic and Reconstructive Surgery

active immunity :: Article Creator

Boost Your Immunity This Winter With These Tips

Boost your immunity this winter with these tips

1/5

Lifestyle 2 min read

As winter arrives, the need to fortify our immune systems becomes paramount in defending against seasonal flu and colds. The combination of chilly temperatures and diminished sunlight can have a significant impact on our well-being. Therefore, adopting a proactive approach to immune health becomes crucial during this time. Here are some habits that can effectively boost your immunity during the winter season.

2/5

Nutrition as a foundation

A well-balanced diet plays a pivotal role in supporting your immune system. During winter, load up on immune-boosting foods like citrus fruits, leafy greens, and ginger. These nutrient-rich choices provide the vitamins, minerals, and antioxidants your body needs to stay resilient in the face of winter illnesses. Don't forget to hydrate adequately to maintain mucous membrane health, a crucial barrier against infections.

3/5

Exercise for immune resilience

Regular physical activity is not only an excellent mood lifter but also a formidable ally in enhancing your immune defenses. Engaging in moderate exercise increases the production of white blood cells, which combat infections effectively. Incorporate indoor workouts or outdoor activities, like brisk walks or winter sports, into your routine to stay active even when the weather is less inviting.

4/5

Prioritize sleep and stress management

Adequate, quality sleep is your body's reset button, crucial for maintaining a strong immune system. During winter, when daylight hours are shorter, it's essential to establish a consistent sleep schedule. Additionally, practice stress management techniques such as meditation, yoga, or deep breathing to keep stress at bay, as chronic stress can weaken your immune defenses.

5/5

Supplement smartly and stay hygienic

In the winter months, consider taking supplements like vitamin D and zinc to compensate for reduced sunlight exposure and support immune function. Furthermore, remember to maintain good hygiene practices, such as frequent handwashing and wearing appropriate clothing to shield yourself from the cold. These simple yet effective measures can go a long way in preventing infections.

The 5 Health Tweaks You Need To Make Right Now To Save Your Immunity This Winter

Another week, another pesky cold? If it feels like you're entire office - and family - have been knocked for six week after week, you can thank sickness szn.

From sickness bugs to flu, it's a sad reality that viruses transmit most efficiently in drier, colder conditions, which is probably why you can't stop sneezing right now.

Feel like your immune system has taken a battering, you're constantly run down and picking up bug after bug, you can blame Covid and the lockdown era that we're all desperately trying to pretend never happened. As well as wreaking havoc with our careers, finances and social lives, a weakened immune system is yet another hangover of the pandemic. So what can we do about it? Thankfully, there are 5 simple health hacks you can implement today to boost your chances against sick season.

We called on wellness guru, Ada Ooi, who has practised Chinese Medicine and Aesthetics for over 15 years. An accredited member of the Acupuncture Society and NADA, she specialises in skin, integrated health, endocrinology and fertility. Ada grew up helping her grandfather treat cases using Chinese and Western medicine in the family pharmacy in Macau, humbly continuing his legacy combining medicine and therapeutic modalities taken from the best of both the East and the West, she treats at her London Harley Street clinic and is in-demand across the globe (just ask Ellie Goulding and Emma Mackey who have her on speed dial). Here are her five essential wellness hacks to arm yourself with now to protect your immunity this winter…

1. Eat foods that strengthen the lungs

‌Ada explains that in TCM, Autumn is a time where it's essential to nourish the lungs as this is considered to be the organ most affected by pathogens, which in TCM includes not only bacterial and viral infections but also Heat, Cold, Damp and Wind elements. "For example, Damp air can make breathing difficult, Cold wind can take your breath away and make your nose stream whilst Heat can dry the mucus lining in the nose and then dry the Lungs, leading to a dry cough," she explains.

According to TCM, the lungs circulate a specific type of Qi called Wei Qi (Defensive Qi) to protect the body from external pathogens. A lack of Wei Qi means that immunity will be impacted, so it's very important to nourish the lungs at this time of year to prevent illness. So how can we do that"?

"Chinese medicine advocates eating seasonal fruit and vegetables as nature provides the foods that help us deal with each season; warming foods in winter, cooling foods in summer, nourishing foods in autumn and food to support the liver in spring when we become more energetic."

Warm, light-coloured fruit and veg are considered to be beneficial for the lungs, so think onions, carrots, cauliflower, leeks, sweet potatoes, asparagus, white mushrooms, turnips, radish, apples, pears, garlic and ginger. Avoid eating sugar and dairy in excess, as well as very cold foods and iced drinks, opting for more warming, soothing foods instead.

‌2. Lymphatic massage

‌Not only is massage pretty damn blissful but it also stimulates microcirculation, bringing blood to the area massaged, which is great for our immune system. As Ada explains: "Enhanced blood circulation not only carries oxygen and nutrients to replenish cells, but brings an increase in white blood cell counts responsible for fighting infection and diseases, improving immunity."

Can Immunity Boosters Help Protect Against Air Pollution? Here's What To Know

Before we get into how to build your immunity, it's important to get some clarity on what immunity even is.

"Immunity itself is a very broad definition," says Dr Sushila Kataria.

"In medical terms, when we talk about immunity, we talk about our body's ability to fight against a specific pathogen." She goes on to explain that this involves a combination of complex interconnected systems of defences including your WBCs (white blood cells), haemoglobin, and your vitamin levels." So, no silver bullet can boost it all at once.

Besides, if you were to somehow give your entire immune system a 'boost', "it could trigger autoimmunity and other problems," according to Michael Starnbach, a professor of microbiology at Harvard Medical School.

"Immunity is a complex thing, that needs to be nurtured by a good lifestyle on a day-to-day basis. There are no shortcuts to it."

Dr Sushila Kataria

Speaking to FIT, Dr Suranjit Chatterjee, Senior Consultant Internal Medicine at Indraprastha Apollo Hospital, agrees, saying, "There's nothing like immunity-boosting supplements. A healthy lifestyle is the only way to 'build your immunity'. "

According to the experts we spoke to, the slow-and-steady way to build a strong immunity involves,

Regular exercise

Eating a healthy, balanced meal

Adequate sleep and rest

Managing stress

Getting vaccinated against specific pathogens

Immunization