Fight the cold war!

Natural remedies and foods to support the immune system

Colds, coughs and flu are on the rise now that we are into the winter season. Fortunately, your local independent health store is the perfect place to stock up on natural remedies to help boost your defences against these seasonal ailments. Here are our expert tips.

Eat colourful plant foods
“You may have heard the saying ‘eat a rainbow’ plenty of times,” says Aisling Kelly, a nutritional therapist and naturopath with Here’s Health in Cork. “But there are so many benefits to be gained from increasing the amount and variety of colourful fruits, vegetables and legumes in our diets. Colourful plant foods contain many vitamins, minerals, antioxidants and phytochemicals. These support body processes and reduce inflammation in the body, which is often the cause of disease. I often challenge my clients to get their nine-a-day with my ‘3 x 3 rule’ – eat 3 with each meal… easy!”

Support your microbiome
“Diverse and abundant colonies of beneficial bacteria living in the gut, together with a healthy gut lining, are essential to our immunity,” says Peter Harney, nutritional therapist and brand manager for Biocare in Ireland. “They provide us with a first line of defence against pathogens and help to balance and strengthen the immune system as a whole.

There is an extensive body of research to show how gut dysbiosis and intestinal hyperpermeability (or ‘leaky gut’) can drive low immunity and wider immune dysfunction, such as autoimmunity. Probiotics and prebiotics are effective in the prevention and management of low immunity. L. acidophilus and B. bacterium have been shown to reduce the symptoms of coughs and colds in children, while L. rhamnosus is protective against respiratory infections.”

Peter recommends probiotic foods such as sauerkraut, kimchi, kefir, kombucha, tofu, and tempeh. He also recommends increasing your intake of prebiotic fibre, such as chicory, Jerusalem artichoke, leeks, onions, garlic, cooked and cooled potatoes. Minimising alcohol, refined sugar, and processed foods will also help to support the health of your gut.

Get plenty of restorative sleep
“There isn’t enough emphasis on what a good night’s sleep can do for our health,” says Aisling Kelly. “Think of this as an opportunity for calming downtime, where the major organs rest and rejuvenate, and the immune system has time to build its defences.”

Bolster your defences with olive leaf
“Olive leaf, derived from the olea europaea tree, has been utilised traditionally in Mediterranean regions for its health-enhancing properties,” says Alice Bradshaw DN Med, head of nutrition education and information for Terranova Nutrition. “Rich in oleuropein, this compound is known for its potent antioxidant and anti-inflammatory effects, which contribute to its ability to support immune health. The leaves also contain other phenolic compounds and flavonoids that further bolster the body’s defence mechanisms against oxidative stress. In contemporary health practices, olive leaf extract is often taken as a dietary supplement, specifically to strengthen the immune system. This traditional use, combined with ongoing research, underscores its potential in supporting overall wellbeing and immune resilience.”

Get moving!
“Gentle exercise and fresh air not only supports your weight, heart health and mental health,” says Aisling Kelly. “It will also strengthen your immune system by helping you into a parasympathetic state of relaxation.”

“Changes in our body clock can negatively impact our immune response, especially during the darker months,” says Carly Ahere from the Green Door Pantry in Dublin. “For optimal circadian health, I recommend waking up earlier and taking a brisk walk in the morning sunlight. Try to limit exposure to blue light in the evening and enjoy candles or sitting by the fire when you can.”

Some more natural health heroes to try
“Elderberry contains phytochemicals that can blunt the spikes on the outside of viruses, preventing them from entering the cells where they would otherwise reproduce,” says Peter Harney. “It strengthens our immune response against the flu virus, in particular, which increases the speed of recovery.

“One of my favourite immune-boosting supplements is reishi, often called the mushroom of immortality,” says Carly Ahere. “It has properties that fight inflammation, and it also provides antioxidants, enhances immunity and supports reproductive health.”

“Beta-glucans stimulate the innate immune system and can reduce the occurrence, symptoms and duration of respiratory tract infection,” says Peter Harney.

“Vitamin D enhances the immune response against various infections. It also modulates inflammation.”

Stock up on immune-supportive foods

Aisling Kelly recommends the following foods to help optimise the whole family’s immunity.

Vitamin C – Red peppers, kiwi, strawberries, kale, citrus fruits and broccoli.
Top tip: Pop a slice of unwaxed, organic lemon in warm water for a refreshing morning drink that will boost the immune system, support liver detox and aid digestion. Make a rainbow fruit salad or rainbow pasta for kids’ school lunches.

Zinc – Pumpkin seeds, shellfish, turnips, rice, lentils, lean red meat and egg yolks.
Top tip: Add a spoonful of seeds to porridge, salads or smoothies. Pre-soak seeds and wholegrains to increase zinc absorption!

Vitamin A – Meat, squash, mango, carrots, sweet potato, kale, asparagus and eggs.
Top tip: Roast some orange root veg with your dinner, make a tasty carrot and cumin soup or add these veggies to your curries and stews.

Selenium – Brazil nuts, fish, pork, eggs, brown rice and cottage cheese.
Top tip: Eating three Brazil nuts with a piece of fruit for a mid-morning snack will give you your daily requirement of selenium!”