DOES it feel like you’re always sick?
You might breathe a sigh of relief to be over your illness, only to be beset by another bug when you finally start feeling yourself.
AlamyIf you’re constantly catching bug after bug, it probably means your immune system is down[/caption]
According to pharmacist Navin Khosla, being hit by successive illnesses probably means you have a weak immune system.
Speaking to Metro, he said getting ill after you’ve just recovered can impact your quality of life as well as your mental health.
Meanwhile, NHS GP Dr Hana Patel broke down why your immune system might be lower in the first place.
While some people are predisposed to picking up infections more easily, the environment you spend most time in can also be contributing factor to whether or not you get ill, she told Metro.
The GP gave the example of school teachers who are quite likely to be exposed to bugs and flu when surrounded by children on the daily.
“This means that they are exposed to a higher microbial load and more likely to get unwell,” she explained.
Even if you do pick up an illness, you might overcome it more quickly if your immune system is stronger, according to Dr Patel.
Thankfully, there are a few simple things you can do to ensure that your body’s defence system is in tip top shape.
“This is not necessarily related to age – we can try to improve our immune health by eating a balanced and varied diet and, most importantly, taking part in regular sustained exercise,” Dr Patel said.
Managing stress is another important thing to keep in mind, Navin added.
1. Ditch processed foods and have vitamin C
Though foods like biscuits, fizzy drinks or crisps might seem comforting when you’re feeling under the weather, it’s best to ditch ultra-processed foods if you’re constantly getting ill.
You’ll be able to tell something is ultra-processed if it contains ingredients like sweeteners and additives that you don’t recognise or wouldn’t use in your kitchen.
“If a product has been modified to the extent that it’s unrecognisable, it probably isn’t good for you,’ Navin, who’s a pharmacist at NowPatient, said.
“It’s okay to have a treat every now and again, but the basis of your diet should be filled with natural ingredients, such as vegetables, fruit, pulses, grains and nuts.
“Opt for those high in vitamin C, such as citrus fruits, and protein, which can be found in meats and dairy products.”
Meanwhile, immunologist Dr Ross Walton told Sun on Sunday Health fermented foods that contain high levels of healthy bacteria such as kefir, or drinks like kombucha might also help.
2. Do some exercise
Exercising regularly is also key to keeping your immune system in good shape, as it can boost happy hormones, get your blood flowing and improve your mood.
But you don’t have to throw yourself into an hour-long gym session if you’re not feeling up to it.
Just a five minute-workout could do the trick, according to Navin.
“Find something you enjoy doing, be it dancing, walking your dog, ice skating or just a regular gym workout,” he said.
According to Dr Walton, you can get bang for your buck immunity-wise if you get into weight training, as it alleviates chronic inflammation and can also elevate immune cell and antibody production.
3. Keep you stress levels low
Stress management can be a big step in boosting your immunity.
Navin suggested pinpointing what’s causing you anxiety and finding ways to manage it.
Meditation could be one way to do that, but you might also find it helpful to spend time with loved ones, set aside time to do activities you love or take a walk in the park.
4. Get outside
Getting outside first thing in the morning if you can could go a long way in boosting your vitamin D levels and enhancing your mood.
But sunlight is pretty weak in the UK during the winter months, so consider taking a daily vitamin D supplement.
6. Rest well
Having a regular sleep cycle and getting enough rest can be vital in helping your body recover from illness.