7 USEFUL WINTER IMMUNITY TIPS
The immune system protects the body from infectious agents such as bacteria, viruses, or fungi. Once encountering these pathogens, the immune system triggers a strong response to eliminate them and safeguard the body.
In recent decades, the rapid rise in various infectious diseases, inflammatory conditions, allergies, cancers, and autoimmune disorders has caused significant suffering.
Insufficient immune defence often leads to severe infections and tumours, while excessive immune system activity can result in allergic and autoimmune diseases.
Therefore, enhancing the immune system's abilities with some practical tips can be highly beneficial in preventing many health disorders.
1) Seasonal changes in immune function
Winter is characterised by shorter days, lower temperatures, diminished food availability, and increased psychological and physical stress. Winter is energetically demanding and can compromise our health, making us vulnerable to infection and illness.
Physiological and behavioural adaptations have evolved among us to cope with winter because of the body's temperature demands. In some cases, survival in demanding winter conditions puts some individuals under great physiological stress, which results in elevated blood levels of glucocorticoids (steroid hormones).
Compromised immune function can be observed in some populations during particularly harsh winters, when stressors override the enhancement of immune function evoked by short day lengths. Short day lengths are periods of the day when daylight is limited, and the duration of sunlight is shorter compared to the nighttime.
Photoperiod, which is defined as the period of time within a 24-hour time frame where light is available, mediates seasonal changes in immune function. For example, studies have shown that exposure to short day lengths enhances immune function, which develops greater resilience to the harsh winter conditions.
However, a trade off effect can be observed as short day length exposure has shown lower levels of total testosterone in men, reproductive inhibition (stopping or delaying the normal reproductive activities in a human), reductions in levels of prolactin and steroid hormones, as well as alterations in pineal melatonin secretion. These hormones affect immune function, and can influence the development of opportunistic diseases, including cancer.
Key points
Winter can be energetically demanding for some individuals.
Hormonal changes occur during winter as an adaptive response to survival.
The stress of coping with energetically demanding conditions can cause illness by compromising immune function.
2) The immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19?
The coronavirus disease (COVID-19) caused by the SARS-CoV-2 virus can be transferred from human to human through respiratory droplets and human contact. Infection can cause fever, dry cough, fatigue, severe pneumonia, respiratory distress syndrome and in some instances death.
Symptoms of COVID-19 vary from asymptomatic (no symptoms), to severe symptoms, and include fever, dry cough, pneumonia, malaise, acute respiratory distress syndrome.
Approximately 80% of confirmed cases have mild or moderate symptoms, 13.8% having severe effects and 6.1% showing critical symptoms, with older adults (over 60 years) at higher risk of developing severe disease. COVID-19 affects the immune system by producing a systemic inflammatory response.
This is a complex physiological response of the body that involves coordinated activation of the immune system and the release of various chemicals that contribute to inflammation, eliminating the infection or illness, clearing out damaged cells and tissues, and initiating tissue repair and healing.
Undoubtedly, nutrition is a key determinant of maintaining good health and key dietary components such as vitamins C, D, E, zinc, selenium, and omega 3 fatty acids which have shown to change your immune system so it works more effectively.
Adequate levels of vitamins C, D and E are crucial to reduce COVID-19 symptoms and lessen the duration of respiratory infection. Research also supports a role for minerals such as zinc, as they have antiviral effects and may improve immune responses and suppress viral replication.
Therefore, the consumption of adequate amounts of vitamins and minerals through diet is essential to ensure the proper functioning of the immune system.
Fruits, vegetables, meat, fish, poultry, and dairy products are a good source of these vitamins and minerals, shown to support immune function with low risk. Supplementation of higher dosage of vitamins D, C and zinc may also have a positive effect during COVID-19 infection.
Sources and daily requirement of vitamins D, C, E, zinc, omega-3 fatty acids.
Sources and daily requirement of vitamins D, C, E, zinc, omega-3 fatty acids.
Key points
COVID-19 affects the elderly population.
Vitamins C, D, E, zinc, selenium, and the omega 3 fatty acids have well-established immune boosting effects with infectious disease.
Fruits, vegetables, meat, fish, poultry, and dairy products are a good source of these vitamins and minerals.
3) Seasonal Affective Disorder
As sunlight decreases during the short dark days of winter, many individuals struggle with seasonal affective disorder or SAD. Those affected experience feelings of sadness and loss of energy, especially during December, January, and February, around the winter solstice, when the days are shortest.
People with seasonal affective disorder have difficulty regulating the neurotransmitter serotonin, a neurotransmitter believed to be responsible for balancing mood. People with SAD may also have difficulty with overproduction of melatonin, which is a hormone produced by the pineal gland that responds to darkness by causing sleepiness.
As winter days become darker, melatonin production increases and, in response, those with SAD feel sleepy and lethargic. The combination of decreased serotonin and increased melatonin impacts circadian rhythm, which is the body's internal 24-hour clock, synchronised to respond to the rhythmic light/dark changes that occur daily and throughout each of the seasons.
For people with SAD, the circadian signal that indicates a seasonal change in day length has been found to be timed differently, thus making it more difficult for their bodies to adjust. With less outdoor exposure to sunlight on the skin in winter, people with SAD may produce less vitamin D which is believed to play a role in serotonin activity.
People with SAD can feel sad, irritable, cry frequently, they are tired and lethargic, have difficulty concentrating, sleep more than normal, lack energy, decrease their activity levels, withdraw from social situations, crave carbohydrates and sugars, and tend to gain weight due to overeating.
Antidepressant medications
Second generation antidepressants (SGAs), such as the Selective Serotonin Reuptake Inhibitors (SSRIs), particularly fluoxetine (Prozac) have emerged as promising antidepressant medication treatments. With any medication treatment, it is important to draw attention to the issue of adverse effects.
Bright light therapy
Approaches seeking to replace the diminished sunshine using bright artificial light, particularly in the morning, have consistently shown promise. Light boxes can be purchased that emit full spectrum light similar in composition to sunlight. Symptoms of SAD may be relieved by sitting in front of a light box first thing in the morning for 20–60 minutes of exposure to 10,000 lux of cool-white fluorescent light daily, which is about 20 times as great as ordinary indoor lighting.
Vitamin D
Studies have shown that low levels of Vitamin D are usually due to insufficient dietary intake and lack of exposure to outdoor sunshine, with is associated with depression and SAD. Taking Vitamin D before winter darkness sets in may help prevent symptoms of depression.
Counselling
Counselling approaches can provide help and support to people with SAD and attempt to provide new ways of thinking about sad mood and low energy.
Key points
People with SAD experience sad moods and low energy to the extent that they are not able to function.
Sunlight plays a critical role in the treatment of SAD.
Vitamin D deficiency and serotonin insufficiency have been associated with clinically significant depressive symptoms.
Seasonal affective disorder occurs four times more often in women than in men, and the age of onset is estimated to be between 18 and 30 years.
4) Natural ingredients to improve immunity
Strong immunity requires adequate nutrition, dietary interventions, and sufficient intake of certain vitamins (vitamin C, vitamin D, and folic acid) and minerals (magnesium, zinc, and selenium).
Therefore, nutritional and micronutrient deficiencies lead to compromised immunity. Plant based foods have shown to offer potent immune changing properties due to the naturally occurring compounds (e.g., flavonoids, carotenoids, resveratrol, seeds, whole grains, and certain vegetables).
Plant sources of melatonin (e.g., tart cherries, especially montmorency cherries, red grapes and red wine, cherry tomatoes, and barley) offer anti-inflammatory properties that enhance the immune response.
Plant based foods in the form of aloe vera, ginseng, turmeric, echinacea, chamomile, peppermint, garlic, ginger, honey, probiotics and prebiotics (e.g., yoghourt and sauerkraut) and melatonin help the immune system function better and more efficiently against various diseases and reduce intestinal inflammation. Some studies have documented the pivotal role of vitamins C and D, zinc, and echinacea for the prevention or treatment of common colds.
The natural ingredients of garlic (Allium sativum) boost immunity by increasing the functions of innate immune system cells which kill invading viruses. Beta-glucans are a category of naturally derived ingredients from plant sources that also enhance the immune response.
The immune-boosting properties of flavonoids (found in plants) help fight cancer, inflammation, and viral infections. Propolis, which is found in honey, is widely used for managing upper respiratory tract infections that occur when the level of immunity decreases.
Lemon Honey Ginger Tea
Key points
Deficiencies in certain vitamins and minerals can lead to the weakening of the immune system.
Vitamins (vitamin C, vitamin D, and folic acid) and minerals (magnesium, zinc, and selenium) are important for a strong immune system.
Melatonin and pre and probiotics are very effective in also boosting immunity and safe for human consumption.
Grains like barley and oats contain the highest concentration of beta-glucans.
Plant-based natural ingredients promote health and fight infections by boosting host immunity.
5) This winter, make the common cold less common
Winter brings with it a prime opportunity to catch a cold. People with asthma tend to experience more asthma symptoms when they have a cold. Colds are viral infections, and these viral infections cause inflammation in the airways, which causes problems for people with asthma because the infection leads to greater airway inflammation and then constriction.
The stuffy or runny nose you experience when you have a cold is the cold virus triggering your mucous membranes in their effort to fight the virus. While most people recover from a cold in a matter of days, for someone with asthma, the inflammation can persist weeks after the viral infection, continuing to cause asthma flare-ups even after the cold virus is gone.
Common cold symptoms include a stuffy nose, coughing, sneezing, sore throat and headache. A low fever is often associated with a cold, and a severe cold is sometimes mistaken for a mild case of the flu. While we tend to think of winter months as the cold season, rainy, snowy, cold weather does not cause colds, viruses do.
There are about 200 viruses that trigger cold symptoms, including rhinoviruses, coronaviruses, and influenza viruses. However, there are a number of reasons why colds are more prevalent in the winter.
First, people are indoors more; breathing in the recirculated air of tightly sealed buildings facilitates the spread of viruses from person to person. Also, the lower humidity of centrally-heated buildings is a good environment for fostering viruses, which seem to survive longer in drier conditions.
School and work environments bring a lot of people in close contact with one another, creating opportunities for viruses to spread. Colds are mainly spread person to person through inhaling droplets of secretions from infected people. When an ill person coughs or sneezes, they are likely to transmit thousands of droplets. Cold viruses can survive for up to 2 hours on a given surface. When a surface is contaminated by a cough or sneeze, you may catch a cold just by touching the surface and then touching your eyes, mouth, or nose.
Studies have shown that taking zinc acetate or zinc gluconate lozenges at the first sign of infection may reduce the duration of cold symptoms. Regular doses of vitamin C have been shown to reduce the duration of symptoms if taken at the first sign of cold symptoms.
Key points
Wash your hands frequently, especially if you are living or working with someone with cold symptoms.
Get plenty of sleep. Studies have shown a clear link between immune system suppression and lack of sleep, which leads to increased infection rates.
Eat a healthy diet. A healthy diet will provide your body with the vitamins and minerals it needs to function well and boost immunity.
Learn to manage stress. Chronic stress has a negative effect on the immune system, therefore, finding ways to reduce and manage stress may lead to better health.
7) The Wim Hof method
Studies have shown that through practice of Wim Hof method, the sympathetic nervous system and immune system can indeed be voluntarily influenced. The Wim Hof method was developed by Dutchman Wim Hof, a method that combines cyclical hyperventilation (robust inhalation), relaxed exhalation, and prolonged breath holds.
This breathing method has shown to exhibit profound increases in the release of epinephrine (a hormone), which in turn leads to increased production of anti-inflammatory response. This is important as it could serve as an intervention for the treatment of a variety of conditions associated with excessive or persistent inflammation, especially autoimmune diseases.
Studies have shown that Leukocyte concentrations (white blood cells are part of the immune system) are markedly higher 30 minutes after the start of the breathing techniques. Studies have also shown a strong positive correlation between epinephrine levels at 30 minutes after commencing the breathing techniques and an increase in IL-10 levels at 1 hour.
What are the positive effects of Interleukin 10 (IL-10)?
Interleukin 10 (IL-10) have potent anti-inflammatory properties that play a central role in immune response to disease, thereby preventing damage and maintaining normal homeostasis.
Immune Cell Activation. This is like a "call to action" for the body's defence system, by attacking and neutralising the viruses, bacteria and abnormal cells to keep the body healthy. It's a crucial part of the body's natural defence mechanism.
Hematopoiesis. This is the process where special cells in your bone marrow work hard to produce all the different types of blood cells you need to fight off infections.
Tissue Repair and Remodelling. When there's inflammation or damage, Interleukin 10 (IL-10) steps in to promote healing.
Recognise and eliminate cancer cells. Interleukin 10 (IL-10) is needed for T-helper cell functions and suppression of cancer associated inflammation.
What are the positive effects of epinephrine?
Epinephrine plays a vital role in the body’s acute stress response and regulation of blood flow and blood pressure by stimulating the sympathetic nervous system.
Epinephrine induces increased vascular smooth muscle contraction. The potential benefits may lead to better blood pressure regulation, redistribution of blood flow, and temperature regulation.
Epinephrine leads to pupillary dilator muscle contraction. Pupillary dilation, brought about by the contraction of the pupillary dilator muscle, allows for increased sensitivity to light and improved vision in low-light situations.
Increased heart rate. An increased heart rate can offer increased oxygen delivery, improved nutrient delivery, enhanced cardiac output and enhanced response to stress.
Myocardial contractility. This refers to the ability of the heart muscle to contract or shorten in response to a situation. It ensures that the heart is capable of pumping a larger volume of blood to meet the demands of the body during conditions such as exercise or response to a stressful situation.
Renin release via beta-1 receptors. Renin release via beta-1 receptors is a process that allows the body to respond dynamically to changes in blood pressure, stress, and fluid balance, contributing to the overall stability of the cardiovascular system.
Beta-2. These are receptors that respond to the hormone epinephrine, which are released by the adrenal glands (located on top of both kidneys) and the sympathetic nervous system. Beta-2 receptors are involved in the stress response, respiratory regulation, and metabolism changes.
For example, in the respiratory system, stimulation of beta-2 receptors causes bronchodilation, making it easier to breathe. This effect is particularly important in the management of asthma and chronic obstructive pulmonary disease (COPD).
Key points
The Wim Hof study has demonstrated that the innate immune response can be voluntarily influenced through voluntary activation of the sympathetic nervous system.
Epinephrine levels have shown to profoundly increase 30 minutes after the breathing techniques, leading to a reduced inflammatory response. This is likely a consequence of both the hyperventilation phase and hypoxia due to the breath retention phase.
The Wim Hof method is relatively easy to learn within a short time frame that could have important significance for those with excessive inflammation, especially autoimmune diseases.
If you want to experience Wim Hof breathing method then click here OR here.
Disclaimer: You may experience light-headedness, and tingling sensations in your fingers and feet. These side effects are completely harmless, and will pass as you resume regular breathing. The Wim Hof Method breathing can lead to loss of consciousness in very rare cases. Always sit or lie down when practicing the techniques and never practice while driving a vehicle.
Wim Hof Method Breathing
It is recommended practicing Wim Hof Method breathing right after waking, and/or before a meal, when your stomach is still empty.
Step 1: Get Comfortable
Get into a position that you can maintain comfortably, either sitting or lying down. Ideally, wear loose clothing, and make sure that your belly can expand freely.
Step 2: 30 Deep Breaths
Close your eyes and clear your mind. Inhale deeply through your nose or mouth, while pushing your belly outward. When your lungs are full, let your breath go through the mouth without force. Take 30 such breaths, one right after the other.
Step 3: The Retention Phase
After the final exhalation, hold your breath until you feel the urge to breathe again.
Step 4: Recovery Breath (15 seconds)
Draw one giant breath, once again letting your belly expand fully. Hold that breath for 15 seconds, then let go. This completes one round.
To experience a good life, we need good health, and to experience good health we need the information. Once we have the information, we can make the change, and when we make the change, then we can start to see the results. However, this takes discipline, consistency and time. If you need any guidance or support then please bring this with you on your next appointment or drop me an email at karl@focuschiropractic.co.uk.
References
1) Nelson and Demas. (1996). Seasonal changes in immune function.
2) Gassen et al. (2019). Day length predicts investment in human immune function: Shorter days yield greater investment.
3) Gasmi et al. (2023). Natural Ingredients to Improve Immunity.
4) Shakoor et al. (2021). Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19?
5) Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches.
6) Gasmi et al. (2023). Natural Ingredients to Improve Immunity.
7) Cook, G, W. (2004). This winter, make the common cold less common.
8) Kox et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans.
9) Dalal and Grujic. (2023). StatPearls [Internet]. Epinephrine.