Stay well

WELCOME BOOST

COOLER WEATHER IS COMING AND WITH IT THOSE PESKY CHANGE-OF-SEASON BUGS. HERE ARE SIX IMMUNE SYSTEM-SUPPORTING HABITS TO HELP KEEP YOU IN TOP SHAPE

WORDS LIZ McGRATH

1Know your nutrients Mum was right when she said eat your greens.

The Nutrition Guy, aka dietitian Joel Feren, says immune-supporting nutrients to look out for are vitamins A, C and D, as well as protein, zinc, iron and selenium (found in white meats, Brazil nuts and fish).

“Including a diverse range of foods in your diet should tick all those boxes,” Joel says.

“The encouraging news is that you can eat yourself to good health.” 2Keep smiling Not only can a positive attitude improve your immune system, but it may help you live longer, according to a University of Queensland study.

Published in the Psychology and Aging journal, the research found older people who focused on positive information were more likely to have boosted immune functioning.

So get your gratitude list out and start adding up everything you have to smile about.

3Get gut happy Your gut wall houses an incredible 75 per cent of the cells that make up your immune system, and every year science discovers more links between the microbiome (the 100 trillion bacteria, viruses and other microbes that live in your gut) and your resistance to a whole array of diseases.

“Nourish your gut and help stave off any nasties by including plenty of wholegrains, legumes, fruit and vegetables and fermented dairy (in your diet),” Joel recommends. 4Have a cold shower “Numerous studies have shown gradual exposure to the cold has many health benefits,” Tailored Health founder and exercise physiologist Ben Taylor says.

“When you train your nervous system with a cold shower your body learns how to produce more stress hormones, which in turn can help fight off those bugs,” he says.

Ben suggests building up slowly to a minute or two by adding 10 seconds every few days.

5Try self-hypnosis Sleeping well is crucial to wellness, and slow-wave sleep (SWS) in particular has been shown to stimulate your body’s defence system.

A University of Zurich study found using self-hypnosis as a sleep aid specifically increases the amount of SWS you get, meaning it’s probably worth giving it a go.

Good news, there are plenty of free self-hypnosis apps for Apple and Android phones, as well as audiobooks.

6Bid booze adieu “Alcohol can significantly weaken your defences,” Joel warns.

“Excessive alcohol can disrupt the body’s normal immune responses resulting in impaired protection, so it’s best to go easy on the booze to give your immune system the best chance to thrive — not to mention the other benefits of exercising moderation.”

So restock your bar with any number of the sophisticated and delicious non-alcoholic (or lowalcohol content) beverages now on offer and join the growing ranks of mindful drinkers.