DP Herbals’ Deirdre Panapa has some tips for ensuring your immune system is up to the challenges of autumn and winter.

As the leaves change and days grow colder, we’re reminded that autumn has arrived and winter won’t be far behind with its cold and flu viruses. Here are some ways to improve your immune system and reduce the frequency and severity of these infections:

Exercise earlier in the day As the days get shorter, it is harder to exercise after work. Making it a point to get up and exercise early in the cooler months makes it easier for you to keep fit and feel great! Remaining active reduces the risk of contracting a cold by up to 46 percent.

Eat seasonally Eat foods reflecting the bright colours of autumn, giving you yellows, dark greens, reds and orange foods. These give you the right vitamins and minerals to boost your immunity and help you stay healthy.

Fermented foods Try incorporating fermented foods such as kefir, kimchi and sauerkraut into your diet. They are all delicious and very good for gut bacteria, which are responsible for 70 percent of our immune system. Supplementing with vitamin C and zinc is also a good idea at this time, as both boost and strengthen immunity.

Sleep Aim for seven to eight hours each night to restore energy and increase resilience.

Do things that make you happy Being stressed reduces immune system function, so make sure you incorporate regular time-out, meditation and/or ‘green’ time, such as walking outdoors or time with loved ones.

Here in Canterbury we have very low vitamin D levels, particularly in winter. Christchurch is no exception, and further south vitamin D levels can be low most of the year. Vitamin D is needed for bone health but also for the immune system. If you are always sick, have your levels checked by the doctor or by DP Herbals.

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