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Having always been health-conscious, I am lucky because I generally don’t suffer from coughs and colds. But I’m not completely immune and from time to time, I’ll have cold symptoms, bouts of tiredness and feel under the weather. This can be a disaster for training and competitions. The last thing I need as I’m standing on the end of a board is a runny nose or tickly throat! But for many of us, it’s exactly during those times when we really could do without being ill, that we are struck down by a cold or other illness. Most areas of our health and well-being can be controlled by forming a few extra habits that will prevent – or at the very least reduce – illnesses and other problems. So what can you do to boost your immunity?

The immune system is our bodies’ natural defence against illness and on the whole, it does a remarkable job of protecting us from disease-causing microorganisms. It is an interactive network of organs, antibodies, white blood cells, proteins and other chemicals that recognise foreign bodies like bacteria and viruses from the body’s normal healthy tissues and destroy them. However, it doesn’t always protect us from the barrage of germs we come into contact with and some will invade successfully, making us sick. Having a healthy immune system does not mean that we won’t get a cold but it will mean our ability to fight it off quicker is stronger, which may mean the difference between a sniffle and a full-on cold. It is important to note that our immune system is complex; because it is not a single entity but a system, it relies on many different things and therefore requires balance and harmony. Sometimes our immune system can malfunction, causing illnesses such as autoimmune diseases and allergies. I suffer from hay fever over the spring and summer months, so always ensure I get a healthy dose of vitamins (especially vitamin C, which is said to be a natural antihistamine) when I feel my nose start to itch and my eyes water. You may just think about boosting immunity during the winter months but our immune systems work hard all year round and an infection can happen at any time. Stress and immunity are intrinsically linked and studies have shown that stress can play havoc with our bodies and leave us more susceptible to becoming ill, so being more mindful and practising some of the other habits in this book will help.

Hand washing is also an important tool in the fight against germs. In London, for example, an estimated 2.29 billion people use the buses and 1.34 billion use the Underground every year, making it a hotbed for germs and bacteria. Metal poles, seats, tray tables and other surfaces are often contaminated with microbes and bacteria. Keeping our hands clean is one of the most important steps we can take to avoid illnesses and spreading germs, so if you travel to work by public transport, make sure you wash your hands when you get there. This might seem an inconvenience, but washing your hands for 20 seconds is far less annoying than spending two weeks in bed with the flu. Always ensure you wash your hands properly with soap and water, using the water first, then lathering your hands in soap and rubbing and washing every area, including the backs of your fingers. I read recently about washing them for the time it takes to sing ‘Happy Birthday’ twice – around 20 seconds – to fully get rid of germs. It’s also really important to dry your hands properly because research shows that bacteria tend to spread faster on damp or wet hands. I also carry hand sanitiser around with me. Try to remember to wash your hands several times a day and always before you eat. Also, don’t forget to clean your mobile phone from time to time – according to research, our phones are ten times dirtier than most toilet seats! Yikes!

IF YOU DO ONE THING…

Wash your hands thoroughly for 20 seconds using soap and water after travelling on public transport.

6 ways to boost your immunity

We all know what it feels like to have a cold coming on: headache, painful sinuses and a tickly throat. Here are some sure-fire ways to boost your immunity with these germ-zappers.

1

Eat a nutrient-packed diet: The old-fashioned ways of keeping our immune systems healthy through diet and exercise really do work. A varied diet of fruit, vegetables, whole grains and lean proteins will help your body defend itself against germs. Avoid reaching for junk food when you start to feel unwell; in particular, polyunsaturated fats tend to supress our immune systems. One of the first things I do when I start to feel ill is to increase my vitamin C intake, eating lots of fruits and vegetables.

2

Recruit an exercise buddy: Working out will not only keep your waist trim but it has been proven that people with more sedentary lifestyles are far more likely to get colds and other infectious diseases. Working out with an exercise buddy will not only help you achieve your fitness goals but will make you work harder and keep you motivated.

3

Get enough sleep: When life is busy it can feel like the best way to get everything done on your to-do list is to cut down on sleep. However, not prioritising sleep can have disastrous health consequences. Sleep deprivation and stress increase the production of the hormone cortisol, prolonged elevation of which can suppress our immune function. Poor sleep is also associated with reduced numbers of the cells that fight germs.

4

Eat probiotic foods: Did you know that around 70 per cent of your immunity is in your gut? There are trillions of beneficial bacteria located here that will help you absorb nutrients and fight off infections. Recent research shows that eating food live with active cultures may offer additional benefits compared to regular foods. Good examples include live yoghurt, kefir and cultured vegetables like sauerkraut and kimchi.

5

Cut down your meat intake: Plant-based diets are naturally anti-inflammatory because they are high in fibre, antioxidants and other nutrients and much lower in inflammatory triggers like saturated fats. Studies have shown that people who do not eat meat and follow plant-based diets reduce their levels of C-reactive protein, an indication of inflammation in their body. Aim to have meat-free days at least three days per week if possible.

6

Catch some rays: Sunlight triggers the skin’s production of vitamin D and this will boost your immune system. Don’t get cooped up: when the sun is shining, get outside and enjoy it! In the summer months, you can be without sunscreen for 20 minutes, although always remember to apply it generously if you will be outside longer, especially to your face. As well as the health risks, sun damage will be the fastest thing to age you, so protect those pretty little faces.

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