Immunity During Winter

Winter can be a challenging time for our bodies and immune system. There are a few reasons that our bodies become more susceptible in winter (1):

- Cold temperatures can suppress the immune system

- When it is cold, we tend to spend more time indoors leading to decreased Vitamin D levels.

- A deregulated immune system combined with the fact that viruses tend to thrive during cold seasons and can lead to higher infection rates in humans.

So if you’re looking for a way to boost your immunity and help your body thrive through the colder seasons we summarised what we think are the 4 amazing supplements to boost immunity during winter:

Vitamin C 

Vitamin C is an antioxidant and helps with overall immune function by supporting various cellular functions. In addition, vitamin C increases the production of white blood cells (lymphocytes and phagocytes) and help these blood cells function effectively to protect against infection. It is also an essential part of the skin’s defence system (2).

Vitamin C is not produced in our bodies, so we must consume it in our diets or via supplements. Foods that are rich in Vitamin C are:

·       Oranges

·       Strawberries

·       Kiwi fruit

·       Broccoli

·       Kale

·       Spinach

·       Vitamin C supplements

Zinc

Zinc is an essential nutrient that plays many vital roles in our bodies. Zinc is important in the elimination of pathogens from our bodies. It is also essential in the production and activation of immune cells. Zinc also prevents excessive inflammation occurring in response to infection, and therefore supports a healthy immune response. Zinc is not produced or stored in our body so we must consume it through our diet or with supplementation (3).

Good food sources of zinc are:

·       Red meat

·       Poultry

·       Oysters

·       Fortified cereals

·       Whole grains

·       Beans and nuts

·       Zinc supplements

Vitamin D

Vitamin D is another essential nutrient for our immune system. Vitamin D enhances the efficiency of white blood cells and plays a large role in decreasing inflammation in our bodies, in turn helping promote immunity response in our bodies. In addition, Vitamin D plays an important role in regulating our moods. As the temperature gets colder, we tend to spend more time indoors and our Vitamin D levels may decrease (4). 

The number one way to increase our Vitamin D levels is sunshine! Alternatively implementing Vitamin D specific supplements or the following foods can increase Vitamin D levels in our bodies:

·       Salmon

·       Egg Yolks

·       Mushrooms

·       Fortified plant based milks

Echinacea

Echinacea is a plant used worldwide as a remedy for cold and flus, inflammation, pain, and migraines. Full of antioxidants, this powerful herb increases the production of white blood cells in our bodies. Research shows that echinacea can reduce the severity and duration of common colds and respiratory tract infections when taken as soon as symptoms appear. It helps to subside symptoms such as sore throat, cough, and fever (5). 

Echinacea also has other health benefits such as anti-inflammatory properties and compounds that reduce feelings of anxiety (5). 

Echinacea is an over-the-counter supplement that can be in powder, liquid, and tablet form.

REFERENCES:

1.     Out in the Cold - Harvard Health Publications - Harvard Health [Internet]. Harvard Health. 2021 [cited 21 June 2021]. Available from: https://www.health.harvard.edu/staying-healthy/out-in-the-cold

2.     Carr A, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211.

3.     Zinc for a Strong Immune System [Internet]. WebMD. 2021 [cited 21 June 2021]. Available from: https://www.webmd.com/vitamins-and-supplements/supplement-guide-zinc

4.     Aranow C. Vitamin D and the Immune System. Journal of Investigative Medicine. 2011;59(6):881-886.

5.     Percival S. Use of echinacea in medicine. Biochemical Pharmacology. 2000;60(2):155-158.