I’m a nutritionist – here’s 14 easy ways to prevent flu and Covid right now

The first, non-specific, is the general immunity that we’re born with.

“This includes the body’s defence mechanisms against a wide range of pathogens such as bacteria, viruses and parasites. 

“Some of the first lines of defence are the skin, mucous membranes and stomach acidity.”

Second is specific immunity, which develops more slowly and - as the name suggests - is specific against particular pathogens you may have dealt with in the past.

Suzie explains that the presence of antigens (which combat particular pathogens - which cause disease) helps provide a more rapid answer when and if the pathogens are encountered again.

“Cytokines, proteins that stimulate or inhibit many normal cell functions, are part of this response,” explains Suzie. 

However, too many cytokines can be very harmful. It’s essential we show some love to our inner selves and be fit and ready to fight off any invaders.

Give these expert-approved tips a try…

1. Try blackcurrants

There’s more than meets the eye to these tart little fruits.

Research has found that taking blackcurrant seed oil could help support the immune system.

Blackcurrants are packed with antioxidants, which help fight damaging free radicals in the body.

Try blackcurrants in capsule form: CurraNZ Immune Support (£15.49 for 30 capsules).

2. Get your five-a-day

Stats from Public Health England’s Food Standards Agency, National Diet and Nutritional Survey suggests that only 27 per cent of adults are achieving the five-a-day recommendation of fruit and vegetable intake.

“With these foods being some of the most nutrient-dense on the planet, health, with a particular emphasis on immunity, is going to be a lot poorer as a result,” says Suzie.

She says vitamin C and the mineral manganese are essential for a normal immune response.

“Green, leafy vegetables, red peppers, berry fruits, whole grains and legumes all fit the bill,” she adds.

3. Eat cheese!

Thanks to the fact it contains the mineral zinc, cheese could help provide immune support, says Bina Mehta, Pharmacist at Boots.

Zinc helps ward off infection by activating enzymes that tackle proteins in viruses and bacteria.

Other sources of zinc include meat, shellfish, other dairy foods, bread and cereal products.

4. Enjoy TWO Brazil nuts a day

“Selenium is essential for the synthesis of key antioxidant enzyme glutathione, needed for the production of specific immune cells,” says Suzie.

However, data shows that 46 per cent of women and 26 per cent of men, in the 19-64 age group, have intake levels less than the lower reference nutrient intake (LRNI), of selenium, putting them at risk of impaired immunity.

However, just two Brazil nuts have been proven to raise selenium levels as much as a selenium supplement.

Other selenium sources include seafood and organ meats, such as kidneys and liver.

5. Make vitamin D a priority

It’s been entrenched in us for years now, but the vitamin which comes primarily from the sun, plays a role in our immune health.

“Vitamin D is produced by the body when your skin is exposed to the sun, so it’s important to make sure you get enough vitamin D all year round. 

“Limited sunlight in winter months means we do not make enough vitamin D from sunlight alone which is needed to keep bones, teeth and muscles healthy and to support our immune system in winter when we are exposed to more viruses,” explains Bina.

The UK government recommends that between October and March, when sunlight is scarce, we should all maintain vitamin D levels with a supplement containing at least 10 micrograms of vitamin D; ideally D3.

“Babies from birth to one year of age should also have a daily supplement of 8.5 to 10 micrograms of vitamin D if they are breastfed or having less than 500ml of infant formula a day,” adds Bina.

6. Keep stress down

Work, social life, or relationships getting on top of you?

“There is a link between the strength of the immune system and mental and emotional states,” says Suzie.

“Stress impairs the mobilisation of some key immune cell activity and potentially increases inflammatory cytokine production.”

Try to devote time each day - even just ten minutes - to relaxing. 

Take time away from screens and immerse yourself in a calming activity.

Perhaps read a magazine or a few pages of your book, water the plants or simply sit and slowly sip a mug of tea.

7. Be good to your gut

Suzie says that much of what happens as part of a normal immune response, happens within the gut.

“Around two kilos of body weight are made up of bacteria (often referred to as probiotics), primarily friendly stains that reside or come and go through the digestive tract. 

“They are the first line of defence against other disease-causing bacteria, viruses and fungi,” she explains.

Feeding these probiotics with prebiotics helps them to thrive. Enjoy onions, leeks, garlic and chicory for some strong prebiotic goodness.

8. Try dandelion greens

Yes, the leaves you find outside in the garden are great for feeding the good bacteria in your gut. 

Plus, Suzie says dandelion leaves are good at enhancing bile production, which is needed for digestion.

To whip up a chilled mug of dandelion tea, steep a tablespoon of dandelion leaves in a kettle of boiling water. 

Leave for 20 minutes, strain the water and the liquid can be drunk as and when you wish.

9. Watch your booze

“Alcohol consumption can negatively impact the immune system and make us more vulnerable to infection and disease,” says Bina. 

While it might not seem feasible to completely quit the evening class of Sauv Blanc, cutting back will have benefits.

We are recommended to drink no more than 14 units a week.

“Alcohol can affect many of our internal organs and has a specific toll on our liver, which acts as our natural detoxifier,” adds Bina.

10. Exercise the bugs away

Anything that gets the blood pumping will help our lymphatic system, a system of tubes and lymph nodes which carry a clear liquid called lymph. 

According to Cancer Research UK, lymph contains white blood cells called lymphocytes. These help to fight infection.

Suzie says the lymphatic system is the key body organ responsible for immunity.

“This needs good fluid flow, which primarily works by muscular contraction. 

“A sedentary lifestyle and high-fat diet will make lymph heavier to transport. 

“Regular exercise keeps lymph moving and improves circulation generally, all highly beneficial for the immune system.”

Try fast-paced walking, swimming, cycling, jogging or other forms of aerobic exercise as well as strength-training exercise, which helps pump blood and push lymph around.

11. Go for a number two

“Constipation, often caused by a lack of dietary fibre, leads to a build-up of toxins which will put pressure on the immune system,” explains Suzie.

Aim for at last 30g of fibre a day to help keep things moving.

For context, a medium sized skin-on baked potato contains 4g of fibre, an avocado contains just over 6g and a cup of oats packs in 8g.

12. Power in protein

“The immune system utilises protein to produce antibodies and other immune cells, therefore sufficient dietary protein is essential,” says Suzie.

Include plenty of variety from poultry (such as chicken and turkey), beans, eggs, various milks, meat, fish and grains. Ensure that every meal includes a source of protein.

13. Take a daily dose

There are a wealth of specific immune-enhancing supplements on the market. 

Don’t like taking capsules? Try gummies instead. Alive Immune Support Multivitamin Gummies are filled with key vitamins to support the immune system (£12.99 for 60 gummies).

14. Sleep counts

“Sleep is crucial for our overall health and also for supporting our immunity,” explains Bina.