As the nights draw in and everyone around you seems to be sniffling, it's natural to wonder whether what you eat and drink can make a difference. The honest answer is yes, but not in the way a lot of wellness marketing suggests. There is no single superfood, shot or supplement that will turbocharge your immune system. What works is getting the basics right, consistently, especially through autumn and winter.
Here are five practical ways to support your immune system with food and drink.
1. Get enough energy and protein
Your immune system needs energy and nutrients to do its job. Very low energy intake, crash dieting and rapid weight loss can all work against it, particularly when they are combined with heavy training. If you are trying to lose weight, keep it gradual and avoid doing it during your hardest training blocks or the weeks when everyone around you is under the weather.
Aim for regular meals built around protein, with roughly 20g per meal, and as much colour from fruit and vegetables as you can fit in. If you need a quick protein hit between meals, our Berry Berry Good protein smoothie has 20g of vegan protein in a 330ml bottle.
2. Fuel your training with carbohydrate
If you train hard, carbohydrate matters for more than just performance. Long, intense sessions can leave your defences temporarily lower, and fuelling properly helps you recover and stay on top of things. During longer sessions, 30 to 60g of carbohydrate per hour is a commonly used guide.
Hydration plays a part too. Staying well hydrated helps your body keep producing saliva, which is one of your first lines of defence against anything you breathe in. Water, herbal teas and juices all count towards your fluids.
3. Get enough vitamin C
Vitamin C contributes to the normal function of the immune system, and it is easy to build into your day. Citrus fruit, peppers, berries, kiwi and leafy greens are all good sources, and so are cold-pressed juices and smoothies made from whole fruit and vegetables.
It is not a cure for colds, but making sure you are getting enough is a simple, sensible habit. Our Glow Up cold-pressed juice is made with vitamin C, antioxidants and chicory root extract, which makes it an easy way to top up.
4. Look after your gut
Research into the link between your gut and your immune system is still developing, so this is not a quick fix. What we do know is that a varied, plant-rich diet with plenty of fibre is good for your gut, and that fermented foods such as live yoghurt, kefir and sauerkraut are an easy way to add variety.
The aim is to eat as many different plants as you can across the week, not to chase a single magic ingredient. If you want a simple daily habit, our Gut Vibes shot contains 1 billion CFU of live cultures plus prebiotic fibre in every bottle.
5. Do not forget vitamin D from October to March
Between October and March, the sunlight in the UK is not strong enough for most of us to make vitamin D in our skin. NHS advice is that everyone should consider taking a 10 microgram supplement each day through autumn and winter. Vitamin D also contributes to the normal function of the immune system.
If you are taking other supplements or have a health condition, check with your GP or pharmacist first.
The simple version
Get enough energy and protein, fuel your training, stay hydrated, get your vitamin C, eat a wide range of plants, and take vitamin D through the darker months. None of it is glamorous, but it is what actually supports your body when the sniffles start going round.
Where EXALT fits in
Hitting five a day is harder than it sounds, especially when you are busy or training. Our cold-pressed juices and smoothies are a quick way to add fruit and vegetables to your day. A 150ml glass of unsweetened juice or smoothie counts as one of your five a day, though juice only counts once a day, so it works best alongside whole fruit and vegetables. For the winter months, our Ginger and Turmeric shots are an easy daily habit. They are made with fresh-pressed ginger and fresh turmeric, with 730mg of curcumin in every Turmeric shot, and they cost £2.50 a bottle or £25 for a ten-shot bundle.
They are not a replacement for a balanced diet, but they make it easier to stay consistent.
If you are after a short reset, our 3 Day Juice Cleanse is a simple way to give yourself a rest from planning meals. It is three days of ready-planned EXALT drinks, so there is nothing to think about except following the plan. It is not a detox and it will not boost your immunity, it is simply a structured pause that can help you get back into your normal routine. It is not suitable for everyone, so speak to your GP first if you have a health condition or are pregnant.
This article is for general information and is not medical advice. If you have concerns about your health or diet, speak to your GP or a registered dietitian.
