Are you able to well being hack your immune system?

It’s a chilly morning within the depths of winter.

And I really feel like I’ve left my sanity in addition to my heat garments within the altering room as I stride out to the sting of a reservoir in my swim shorts.

A brightly-coloured chalk signal informs me that the water temperature right now is a cold 3.9C, as one of many regulars tells me this isn’t chilly water swimming, it is “ice” water swimming.

How did I find yourself right here?

Nicely, I’ve change into enthralled by the concept of enhancing or boosting the immune system. My physique has been the residing embodiment of the “quademic” that the NHS spent all winter warning us about. It has been a relentless stream of colds and coughs and one explosive tummy.

Our immune programs already do a improbable job combating viruses and different nasties. If I collected all of the air I breathed out over the course of a minute it might include 100 to 10,000 micro organism, 25,000 viruses and a single fungi, in accordance with Prof John Tregoning, immunologist at Imperial School London.

“You are respiratory these items in on a regular basis, there’s only a swirling mass of pathogens [organisms that cause disease] within the air,” he says.

However there’s loads of meals, dietary supplements and actions which are touted for his or her “immune-boosting” properties. Can we dial up our safety?

And that is why I discover myself wading out and pushing off for a chilling blast of breaststroke.

The icy water is like fireplace on my pores and skin and all my mind can consider is making it to the pontoon while not having assist from the lifeguards.

However research have proven the adrenaline hit of the chilly water does flood the blood stream with infection-fighting cells.

White blood cells – which might produce antibodies or assault contaminated tissue – transfer out of their regular properties and head out on patrol pondering there may very well be an an infection. So does this imply I am extra protected?

“Inside a number of hours that each one goes again to regular,” says Prof Eleanor Riley, an immunologist on the College of Edinburgh.

“There isn’t a proof that individuals who go chilly water swimming have fewer colds or fewer infections.”

There may not be the proof for chilly water, however common train could properly do the trick.

On common adults get two to 3 colds per 12 months and kids between 5 and eight, says Dr Margaret McCartney, a GP and knowledgeable in evidence-based drugs, on the College of St Andrews.

“[But] individuals who do reasonable quantities of train are inclined to report fewer viral infections,” she says.

There’s a lack of conclusive scientific trials, however the information now we have is “all pointing within the path of it being good for you… however not a miracle remedy,” in accordance with Dr McCartney.

Laboratory research have prompt common train could gradual the ageing of the immune system. Your physique’s defences are in decline from our 20s onwards, however analysis on 80-year-old cyclists prompt that they had the immune programs of individuals many years youthful.

“I do know the trials have probably not been executed in excessive sufficient high quality, however I’ll be doing loads of biking,” she says.

The very first thing that springs to my thoughts is vitamin C – both by devouring a mountain of oranges or in tablet type.

“It is a no from me,” says Dr McCartney. Being poor could impair the immune system, however for the overwhelming majority there may be little to be gained from having further. The identical goes for multivitamins, which says Dr McCartney simply make “costly urine”.

Nonetheless, the proof round vitamin D is hotly debated somewhat than being a agency no. Vitamin D ranges dip in winter as it’s made when our pores and skin is uncovered to daylight.

“I believe the proof is pointing in the direction of attainable advantages for individuals who’ve acquired respiratory illness and who’re very low in vitamin D,” says Dr McCartney, however there may be “inadequate” proof that it might assist everybody.

And whilst you’re pondering what you may put within the buying trolley, the jury remains to be out on whether or not prebiotics and probiotics that change the nice micro organism in your intestine additionally profit immunity.

“I do imagine that may be a actually essential space of research, however we’re missing the actual world information that may allow you to advocate this,” says Dr McCartney.

She additionally says echinacea, turmeric and ginger photographs will not be going to provide you an immune enhance.

Your immune system’s skills will not be mounted all through the day.

“Our immune system is handiest within the early morning at across the time we get up, continues to be extremely efficient via the early a part of the day after which in a while within the day it begins to wind down,” says Prof Riley.

That is why your chilly usually feels worse within the morning as your signs are the results of an immune system firing on all cylinders.

The decline kicks in “about 4 or 5 o’clock within the afternoon”, so that you might need higher safety if you’re vaccinated, or uncovered to somebody coughing, within the morning.

Because the immune system does have this 24-hour cycle, then having “an everyday each day rhythm” somewhat than a mixture of late nights and lengthy lie-ins on the weekend “could properly assist enhance your immune system”, says Prof Riley.

Whereas we’re pondering of boosting our immune system we must also bear in mind there are issues that truly improve our vulnerability to an infection.

One of many large ones is smoking as a result of it instantly damages the lungs so they’re a much less efficient barrier to viruses.

“In case you think about the lungs like a sieve, smoking will break holes within the sieve, so extra can get via,” says Prof Tregoning.

It additionally dials up irritation all through the physique. Irritation is sort of a thermostat for the immune system and is a traditional a part of how the physique reacts to an an infection.

However “uncontrolled irritation is unhealthy for you” because it disrupts the immune system “so it’s possible you’ll reply much less properly”.

Weight problems is one other issue that may improve susceptibility to infections in addition to the severity by ramping up irritation within the physique.

“Each of these issues could be troublesome for folks to cease or to reverse, however they’re most likely essentially the most modifiable ones,” says Dr McCartney.

Being always harassed raises ranges of the hormone cortisol within the physique.

But, cortisol dampens the immune system which can depart you extra vulnerable to an infection.

Prof Tregoning says this can be the reason for why being in nature, going for a stroll, spending time with mates – even chilly water swimming – could have some useful impact.

“You are much less harassed, much less cortisol, so due to this fact your immune system is more healthy for the position it’s making an attempt to do,” he says.

Prof Riley provides: “There may be completely little doubt that being pleased, being in a constructive state of mind, has a really, essential impact on our bodily features.”

You could have most likely seen merchandise within the store which you can spray up every of your nostrils on the first signal of a chilly.

A report within the Lancet confirmed they do work.

It gave hundreds of individuals both a salt water (saline) spray or a gel-based one. They may use it as much as six occasions a day at any time when they felt they had been coming down with one thing.

Individuals who simply went about their each day lives and not using a nasal spray spent a mean of eight days being sick in the course of the research.

However that fell to 6 days in these utilizing a both salt water (saline) or a branded gel-based spray.

Dr McCartney argues {that a} branded spray can be no higher than a traditional saline spray.

If you’re already doing all the same old issues to take care of your well being – not smoking, consuming healthily, exercising recurrently – then your immune system is already within the “very best situation” to answer an an infection, says Prof Riley.

“Are you able to do something to spice up above being a traditional, wholesome particular person? There’s simply no actual proof which you can,” she says.

“However there are issues you are able to do to enhance your immunity towards specific particular person infections and that’s to be vaccinated.”

And possibly as a substitute of spending your cash on the most recent immune-boosting craze, she suggests desirous about methods of not getting contaminated within the first place so “watch out who you socialise with”.

Inside Well being was produced by Hannah Robins and the programme airs on NUZTO Radio 4 on Tuesdays at 09:30 GMT and on NUZTO Sounds.