Last week, Britain’s health chiefs asked the public ‘to avoid unnecessary illness’ in order to avoid placing even more pressure on the NHS. No, the advice wasn’t exactly inspiring. That said, with winter bugs spreading fast, there is a growing sense that we should at least try — and the best place to start is of course with good immune health. Not always simple, because our immune system is actually a collection of components that help protect and fight against disease: from our white blood cells, which produce antibodies, to the gut microbiome, skin, bone marrow — all determine whether we get ill, and how badly.
Like all biological systems, it weakens as we age. But scientists are also exploring the concept of ‘immune age’ which can be affected by lifestyle. “Your immune age is not the same as your chronological age,” says Dr Jenna Macciochi, senior lecturer at the University of Sussex and author of Immunity: The Science of Staying Well. “So a very active 80-year-old could have an immune age that’s much younger than that of a sedentary 30-something.”
And while no lifestyle tweak will make you invincible, there are things you can do to improve your immune health.
One of the most significant is sleep. “If you have a poor night’s sleep, you’re much more vulnerable to catching a virus,” says Dr Macciochi. A new study by Uppsala University in Sweden found that people who sleep under a weighted blanket produced a third more melatonin which occurs in the body to regulate our circadian rhythm and help us feel drowsy. “Melatonin is the sleepy hormone,” says Dr Macciochi. “Improving its production would definitely benefit the immune system.” Try Aeyla’s Mela blanket (3), £89. How you rise is also important. “It’s important to see natural light,” says Dr Macciochi, as waking naturally allows the T cells — a type of white blood cell — in our immune system to renew. A natural light alarm could help: Lumie’s Bodyclock Spark (2) is £74.25, down from £99.
You can also try a traditional sauna. “Saunas activate our heat shock proteins — protective molecules that lower unwanted inflammation,” says Dr Macciochi, as well as being good for metabolic health, which predicts our risk of disease and is closely tied to the immune system. Heat not your thing? More science is now supporting the benefits of cold water. One study, published in medical journal PLOS One, found that people who take cold showers are 29 per cent less likely to call in sick to work.
“It builds up metabolic health and lowers inflammation” says Dr Macciochi. She recommends starting slowly, with a cold blast at the start or end of your shower, adding that just 11 minutes across a week in cold water is enough to increase our antioxidant and anti-inflammatory mechanisms, and improve mental health — also vital, as chronic stress can put the body into a ‘safety response’ mode, where the immune system shuts down to protect itself.
Immune health is also something promised by a host of supplements. But the experts advise caution. Professor Charles Bangham, chair of immunology at Imperial College London, says the only thing we should be taking daily is vitamin D, as it helps the immune system respond quickly to viruses and lessen inflammation. “During the winter, about a third of people have suboptimal levels of vitamin D and that has a detrimental effect on the immune system,” he says. Either eat foods that contain it — eg oily fish — or take a supplement.
Ideally, of course you’d be getting all your vitamins from your diet, one high in anti-inflammatory foods (protein, plants and importantly fibre, which can reduce the amounts of cold and flu you get) and low in ultra-processed ones, which can damage immune health. But think twice before you reach for the wine. One 2014 study found that drinking to excess reduces white blood cell levels and makes your immune system less able to combat infection.
Finally, there’s one surefire way to improve your immune age: exercise, specifically strength and resistance training. “From our 30s and 40s we start to lose muscle mass, which guards against immune ageing,” says Dr Macciochi. Bala’s (1) set of three resistance bands for £30 are suitable for pilates, yoga and home fitness — and provide the perfect excuse for that post-workout sauna.
