Dr Hilary says we must 'build up immunity to colds'
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In order to boost your immune system, nutritionist Hannah Braye shares her expertise exclusively to Express.co.uk, which involves sipping on one drink in the mornings. Braye said: “Our immune system is a complex system which involves many different parts of the body working synergistically together. “Rather than waiting for the first signs of a sniffle, it’s best to take preventive steps to support the immune system throughout the day to keep pesky infections at bay.”
The first preventative measure Braye recommends is to drink “a pint of warm lemon water first thing in the morning”.
Braye explained: “Lemon water has been a long-standing tradition in traditional Chinese and Ayurvedic medicine, as it’s believed to aid with cleansing and detoxification.
“In addition, it’s also a simple way to increase your vitamin C intake, a key nutrient for supporting the immune system.”
Furthermore, the hydrating drinking is also thought to have a “positive impact on digestion”.
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Braye elaborated to say that lemon water prepares the body to receive food “by stimulating digestive secretions”.
Another key way to boost the immune system is to try live bacteria supplements.
“Most people are aware of the beneficial effects of live bacteria supplements for digestion,” said Braye.
“However, many don’t realise that they are also a great way to support the immune system.”
Braye highlighted that 70 percent of the immune system “resides in the lining of the gut and is supported by a diverse community of bacteria”.
“Beneficial species of gut bacteria have been shown to influence both the innate and acquired immune systems,” said Braye.
“Taken over the winter months, they have been shown to significantly shorten common colds and reduce the severity of symptoms.”
Braye also pointed out that the different colour pigments in fruits and vegetables indicated different health properties.
Expanding on this point, Braye added: “Orange fruit and vegetables are high in beta-carotene.
“While purple varieties contain proanthocyanidins, which are powerful antioxidants.
“As the immune system needs a variety of different nutrients to stay healthy, eating a rainbow of different colours every day is important.”
When it comes to snacking, Braye suggests “protein-rich” choices, such as nuts, seeds, a boiled egg, vegetable sticks with houmous, or oatcakes.
Eating a protein-rich snack is said to prevent the “after-lunch lull”, around 3pm, that has people reaching for sugary snacks and biscuits.
“Not only does protein help stabilise blood sugar levels, reducing energy crashes, but it also provides the building blocks for many of the body’s immune cells,” said Braye.
“And diets too low in protein have been shown to have a negative impact on immunity.”
Hannah Braye is a nutritional therapist at Bio-Kult.
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