Heading into winter, you need to take extra care of your immune system to avoid getting sick. A healthy lifestyle is more than just eating fruits and vegetables – you need a sufficient amount of protein as well. Protein helps your body fight illness at a cellular level so, for a strong immune system, make sure you are eating enough of it.
Why is protein important?
The cells of your body are made of water, proteins, fats and DNA. Proteins give your cells structure and are responsible for causing chemical reactions and copying DNA.
The most important role of proteins in your immune function, is in T cells. These are a type of white blood cell, also known as killer T cells, which attack virus-infected cells. If you don't eat enough protein, your body can't make T cells, which means you are likely to get sick and stay sick.
Are you getting enough protein?
Signs of protein deficiency in your diet include:
• Brittle nails
• Thinning hair
• Slow-healing cuts and bruises
• Eating enough without feeling full
Expert tips for a healthy diet
Proteins are made up of amino acids, which you eat. When all nine essential amino acids are present in a food, it is called a complete protein.
You need to eat 0.66 grams of protein for every kilogram of body weight per day. Your recommended daily allowance also depends on factors such as age, sex and how much exercise you do. Use this calculator to work out your personal daily allowance.
Registered dietitian Slava de Gouveia has advice for those who are not a fan of traditional protein sources such as meat, chicken and fish. “Don’t forget low-fat dairy such as milk, fermented milk, yoghurt and cheese. You can also get your essential amino acids from beans, peas and lentils, nuts and seeds, and nut butters.”
“To make a quick protein-rich snack, rinse a tin of chickpeas and pour them into a baking tray. Sprinkle your favourite spices and drizzle olive oil over the chickpeas, roast until golden, and enjoy!”
Busting protein myths
There is a lot said about this macronutrient but not everything you’ve heard is true. Here, we separate fact from fiction.
1. You can only get protein from meat, eggs and dairy.
False! Essential amino acids are available from plant sources too.
2. There's no such thing as too much protein.
Untrue. An excess of protein can make you gain weight, cause gastrointestinal issues and bad breath, or even damage your kidneys.
3. You can get enough protein from bars and powders.
Myth. The quality of your protein is as important as the quantity so combine supplements with real food sources.
5 Steps to a healthy lifestyle
Supporting your immune system is about more than a balanced diet. Stress, exercise, sleep and hygiene all play a role.
1. Manage your stress
Short-term stress (that lasts minutes or a few hours) boosts immune function. But if stress continues for three days or more, it can make you susceptible to infections. Work on the causes of chronic stress in your life for a healthy body and mind.
2. Get enough exercise
A minimum of 150 minutes of moderate exercise per week keeps your heart healthy, according to the The Heart and Stroke Foundation. There is such a thing as too much, though, as gruelling training sessions will suppress the immune system.
3. Sleep well
Aim for seven to nine hours of sleep per night, as too little rest can inhibit killer T cell function.
4. Focus on hygiene
Keep sanitising your cell phone and keyboard, wash your hands, and avoid touching your eyes, nose and mouth when you're in public. Proper hygiene goes a long way to prevent infection.
5. Vaccinate yourself
Train your immune system to handle infections by getting your annual flu vaccination.
A combination of a healthy lifestyle and a balanced diet will keep your immune system strong and ready for the approaching flu season.
Click here to book a vaccination at a Clicks Clinic.
Also read: Why including protein in your diet is vital when exercising
* Reliance on any information provided on this Website is solely at your own risk.
The content of this Website is provided as a service to you for educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing symptoms or need medical advice, you should seek the advice of your healthcare professional.