How To Look After Your Immune System In Summer

Get On Top Of Hay Fever

“Summer is a prime time for allergies, which can cause inflammation in the body and put additional strain on the immune system. If you suffer with seasonal allergies, getting on top of them early is crucial. Antihistamine treatments must be started before the pollen season to be most effective, and avoid first-generation antihistamines, which can make you drowsy. If antihistamines aren’t providing relief, talk to your pharmacist about alternatives, and try using a nasal saline rinse or an air purifier at home. Getting enough sleep is also crucial – this can maintain circadian alignment, which is important as histamine release has a circadian pattern.” – Dr Jenna Macciochi, immunologist & head of innovation at Ancient & Brave

Spend Up To 30 Minutes Outside Without SPF

“The UV light from sun exposure is imperative for vitamin D production, which studies show is an essential vitamin for proper immune function. We only need ten to 30 minutes of exposure (depending on the pigmentation of your skin) to produce enough vitamin D – this should be done prior to applying sunscreen. For longer periods in the sun, always wear SPF. The sun also includes red and infrared light which can penetrate a few inches into our body and has some unique and important health benefits, including supporting our own antioxidants and cellular energy. Getting outdoors in nature and spending time with friends have also been shown to have immune-nourishing benefits.” – Jenna 

Eat Seasonally

“Eating seasonal produce is one of the most powerful things you can do for your immune system. Eat plenty of berries, which are not only rich in antioxidants but also vitamin C to support the immune system. Peppers – whatever colour – are another great source of vitamin C, while spinach is rich in vitamins A and C as well as iron and other nutrients for optimal immunity. Cook with garlic, known for its antibacterial and antiviral properties, and eat two portions of oily fish per week to reduce inflammation.” – Andy Daly, nutritional therapist at Dr David Jack  

Drink Plenty Of Water

“Hydration plays several important roles in the immune system, including helping to maintain the mucus barriers of the body, such as the lungs and gut, which are the main entry points for germs. When the mucous membrane is hydrated, it can effectively trap bacteria, viruses, and other harmful pathogens, prevent them from entering the body. When the body is dehydrated, the kidneys and liver must work harder to remove waste products. Hydration also helps maintain the lymphatic system. The lymphatic system is a network of vessels and tissues that help remove waste, and transport immune cells around the body, allowing them to perform their surveillance function and fight infections. Add electrolytes to your water and listen to your body – thirst is a sign you are already dehydrated.” – Jenna

Look After Your Gut

“Up to 70% of your immune system is found in your gut. If you’re heading abroad, adopt a few gut-friendly habits to ensure you stay well. A great rule of thumb is the three Ps: probiotics, prebiotics and polyphenols. Eat fermented food little and often; a wide variety of plant foods; colourful fruit and vegetables; and olive oil. Try to avoid too much alcohol, especially wine, which contains sulphites that can upset our good gut bugs. Overnight fasting can also keep your gut health on track when you travel. If you’re eating later in the evening, have your breakfast later. Leaving at least 12 hours of fasting overnight will keep your gut happy.” – Dr Lucy Williamson, registered nutritionist