How can I build my immune system

[T12344]

Hi all,

I am looking for some advice on building my immune system. Since before Christmas I have had cold after cold, cough after cough, sore chests, and overall tired 24/7. I catch every cold and bug my children bring home from school/nursery and every cold/bug that goes around my work place.

It really gets me down, just after I get over one thing another thing appears. I don’t smoke, rarely drink, my exercise consists of running around after/with my children and walking our dog. I’m interested in learning about what foods/drinks/vitamins/supplements I can start adding to my diet to possibly help? I’m aware this information is all online but struggle with dyslexia and become overwhelmed by all the information out there.

any help would be greatly appreciated,
many thanks. T

Vitamin D as most people in the U.K. are low which can increase the risk of respiratory infections.
Zinc for immunity.
Kefir ever day for boosting good gut bacteria as that can help boost immunity.

I've felt a lot better since taking a multivitamin, iron, and extra Vitamin D. If I stop any of them for a few months I start to feel under the weather again.

Sleep. Sleep builds immunity. Loads of scientific research on this.

High dose vitamin D. There's numerous studies that have shown a marked boost to the immune system.I would say it's worth a try.

You have kids at primary school/nursery - there's nothing wrong with your immune system, you are just living with little germ factories!

Your immune system will magically improve as they get older and more hygienic

In the meantime keep washing your hands and hope for the best.

Immunity is a very complex field. There are tests for immunity. ''The standard screening tests for humoral immune function start with measuring immunoglobulin (Ig), or antibody, levels in the blood serum. These consist of IgG, IgA, IgM, and sometimes IgE levels. The results must be compared to age-matched controls.
There are also tests for specific antibody production''https://primaryimmune.org/understanding-primary-immunodeficiency/diagnosis/laboratory-tests#:~:text=The%20standard%20screening%20tests%20for,tests%20for%20specific%20antibody%20production. Covid is known to lower the immunity, This is why it's important to rule covid out, every time you have 'cold symptoms'. https://www1.racgp.org.au/newsgp/clinical/even-mild-covid-cases-can-have-lasting-effects-on#:~:text=News-,Even%20mild%20COVID%20can%20have%20'lasting,effects%20on%20immune%20system%3A%20Study&text=A%20pre%2Dprint%20study%20conducted,the%20extent%20of%20immune%20dysregulation. ''Even mild COVID can have ‘lasting’ effects on immune system: StudyA pre-print study conducted in South Australia has found immune dysregulation in COVID-19 patients several months after infection.'' Cold viruses die out in spring, covid circulates all year round and even when mild, it means it gives no break for the immunity to build up against. Meaning prevention (vaccines) are vital. The discovery of the covid vaccine was an international huge breakthrough. For some reason UK did everything in its power to give them up, without even an explanation. If you want to build immunity against a virus, a vaccine is the solution. Not vitamins. Professor Stephen Griffin on Twitter often talks about immunity - he is a virologist. England has 11 virologists for the whole country.

Sounds bonkers but some resistance training could help. And eat more protein with it, can be plant based.

Anecdotal but....I started being more serious about this last summer, only at home, but I'm now using much heavier weights. I also started using a rowing machine as it builds muscle. But I only manage that a couple of times a week for half an hour. I do try to do the lifting at least twice a week or more and actually prioritise that over any other exercise. It only takes about 15 mins. (I dog walk a lot too and make sure that's very fast.)

Bar actual flu in Feb (which in the kids was a cold but my husband also really suffered with) that's the only illness I've had since this time last year. Before that I was getting everything under the sun and also really suffering with covid every 6 months. Was also on hrt, which I stopped last summer. So that didn't help!

The kids have had one cold after another since October and dh has caught several of them too. It's usually me and that's the only change I've made.

I've focused more on Zoe type recommended eating, as many plants as I can each week. But I ate quite well already. Plus fermented foods etc. I've actually dropped taking supplements bar vit d and magnesium and the odd vit c and zinc. More because I can't remember to take them on top of some other meds I now take.

I've also been hypothyroid all winter I've just found out and still didn't succumb as much as I used to. (And the exercise and fatigue has got much harder recently so looking forward to the thyroxine kicking in!)

If you google there do seem to be links to strength training and improved immunity.