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      8 Things You’ve Heard About STDs That Are Totally Untrue

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      Unhappy news: STIs are on the rise in South Africa. This year, the Gauteng Department of Health issued a plea for South Africans not to engage in risky sexual behaviour after the region saw a spike in Male Urethritis Syndrome (MUS), something commonly caused by gonorrhoea and chlamydia. One thing that could be driving rising STI levels? STD myths, along with many people having unprotected sex.

      To avoid spreading misinformation – and STIs – we’re debunking some common STD myths with the truth.

      STD Myth: Once you’ve got an STI, you can’t get the same one again

      Reality: STIs like chlamydia, gonorrhoea and syphilis are bacterial infections and “once you’re cured of those, you can absolutely be re-infected,” says Fred Wyand, director of communications for the American Sexual Health Association, a nonprofit dedicated to promoting sexual health. It’s especially common with gonorrhoea and chlamydia. Researchers from the Netherlands found 20.4 percent of women with chlamydia were re-infected when tested again five to eight months later.

      Myth: You can’t get STIs from oral sex

      Reality: “In general, most of the STIs we talk about don’t do their thing quite as well in the mouth as well as they do in the genital or anal area,” says Wyand. Even though oral sex is safer sex, it’s not risk-free, and vag contact is not a requirement to become infected. Gonorrhoea, syphilis, and chlamydia, to a lesser extent, can all be passed orally.

      Myth: You can’t have two STIs at once

      Reality: Having two STIs at once – called co-infection – is extremely possible. “Actually, having one STI may increase the susceptibility to another,” says Wyand. Take herpes, for example. An outbreak can act as a breeding ground for HIV if your partner has it. Being infected with other STDs also increases your risk of developing HIV. Plus, a 2020 study also found that 83.3% of HIV-positive women in KwaZulu-Natal have other STIs too.

      READ MORE: Can You Really Get An STD From Kissing?

      Myth: If you don’t have any symptoms, you’re STD-free

      Reality: “It is very common for any STD to not have apparent symptoms,” says Wyand. Chlamydia, in particular, is known as a silent infection since it’s light on warning signs. “Women can go much longer with chlamydia without seeing or feeling anything atypical,” says Wyand. In fact, a study published in the journal Sexually Transmitted Diseases found that 63 percent of cervical chlamydia cases and 54 percent of gonorrhoea cases were symptom-free.

      Myth: You can only catch herpes during an outbreak

      Reality: From sores around the genital area to cold sores around the mouth, it’s easy to see why so many people think they can spot a herpes infection from a mile away. It’s not so simple, though. Even if there are no sores in sight, the infection could be lurking beneath the surface. “The virus can and does become active even if you don’t see anything,” says Wyand. Still, that doesn’t mean herpes will automatically be transferred to a partner. Many couples are able to keep their sex lives active without the unaffected partner ever acquiring it, so long as they’re open to using condoms and having honest discussions, says Wyand.

      Myth: A pap smear tests for STDs

      Reality: Many women assume (incorrectly) that a yearly visit to the OB-GYN is all it takes to make sure everything down there is A-OK. A pap smear tests the cells in your cervix for cancer and HPV but doesn’t take STIs into account. To cover yourself, ask your gyno to tack on an STI test at your next visit. That might call for a blood or urine sample, or another swab test.

      READ MORE: What’s The Difference Between STDs and STIs?

      Myth: The pill protects you from STDs

      Reality: The Pill’s main job is to keep you baby-free, not STI-free. Condoms are the only birth control method that acts as protection against STDs.

      Myth: Only women with many partners have STIs

      Reality: No slut-shaming here. While it’s true that the more partners you have, the more you’ll be exposed to infections, STIs rear their ugly heads even in monogamous relationships. Each party brings their own sexual history to the bedroom – and sometimes that history involves an STI. “Even in a monogamous relationship, if either one of the partners has had previous partners, there could be an STD from many years ago that they’re not even aware of that can still be transmitted,” says Wyand. Truth is, most sexually active people will have an STD at some point, so it shouldn’t be shameful. “More and more we’re saying, ‘Do you know what it means to have an STD?’” says Wyand. “It means you’re pretty normal.”

      READ MORE: It’s Time To Stop Believing These Sexual Health Myths More

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      What’s The Difference Between STDs And STIs?

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      You probably learned to group conditions such as herpes, chlamydia and genital warts under the term STD, meaning sexually transmitted disease. But in the past five years or so, these three consonants have increasingly been replaced by STI (sexually transmitted infection), leading many to ask: what’s the actual difference between STDs and STIs?

      Is the term STD… out of fashion?

      More and more OB-GYNs seem to use the latter term when they discuss conditions like herpes and chlamydia with their patients. And if you’ve Googled the topic lately (no judgment!), you probably see STI more than you used to. The short answer? Yeah, in a move to de-stigmatise sexually transmitted complications, the term STD is being used less and less. But the semantics are rooted in a subtle scientific distinction.

      So… what’s the difference between STDs and STIs?

      An STD, or sexually transmitted disease, is so named when a sexually transmitted infection (STI) leads to symptoms. A symptom, or manifestation of an infection in the body, could be something like sores, itchiness or burning. But, importantly, not all STIs present symptoms. Things like HPV, for example, can present no symptoms and can go away on their own. Other STIs like syphilis can also exhibit no symptoms. And, not all STIs progress into STDs. But all STDs start out as STIs. Make sense?

      Why the change?

      More experts are starting to prefer STI because they think it carries less of a stigma.
”The word ‘disease’ implies that a person has a set of distinctive, identifiable symptoms and most of the time, sexually transmitted infections do not present any symptoms,” says Carolyn Deal, chief of the sexually transmitted diseases branch of the National Institutes of Health’s National Institute of Allergy and Infectious Diseases. (Despite the branch name, Dean says her colleagues have made the switch to the term STI.)

      Plus, when signs of an STI do appear, they’re often mild or cause no real problem. That makes the term disease feel off, especially considering that millions of people have or have had one, says Fred Wyand, director of communications at the American Sexual Health Association.

      Switching the terminology also has to do with removing the association with shame and unseemliness that the letters STD still have. The word ‘disease’ has a stigma, while ‘infection’ reflects something more benign and less scary, says Deal.

      The bottom line: It’s a good idea to use the term STI in an effort to make everyone feel less intimidated – and to help mitigate the stigma. But if you stick to the old-school STD, it’s not like your friends, partner, and OB-GYN won’t know what you’re talking about. More

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      Um, Can You Really Get An STD From Kissing?

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      We’re willing to bet you’ve asked yourself a ton of questions about kissing… when you were 13. Now, though, aside from hoping their beard’s not too scratchy or they don’t have a cold, you’re not too worried about smooches. Right? Well… per experts, it turns out you could get an STD from kissing. Read it and weep – then protect yourself with knowledge and these tips.

      Can you get an STD from kissing?

      Alas, you actually can. A peck on the mouth (or a full-blown, let-me-shove-my-tongue-down-your-throat make-out session) can actually transmit a couple of different types of STDs [insert cringing emoji here]: herpes simplex virus (HSV) 1 and 2 and syphilis, says Dr Teena Chopra, corporate medical director of infection prevention and hospital epidemiology at Detroit Medical Center and Wayne State University.

      Talk about a mood killer. Luckily, you don’t have to swear off kissing forever—buuut, it’s a good idea to just be aware of what can be spread through spit-swapping. Here’s what you need to know about the two STDs you can get through kissing.

      What to know about getting herpes from kissing:

      Herpes simplex virus (HSV 1 and 2) infections are one of the most common STDs and, once contracted, they last a lifetime, according to the American National Institute of Allergy and Infectious Diseases (NIAID).

      “Once a person has been infected, the virus can remain dormant (latent) for years before periodically reactivating to cause recurrent disease,” the website notes. Which is why it’s also important to note: people who don’t know they have herpes can still spread herpes, per the Centers for Disease Control and Prevention.

      Whereas HSV-1 is responsible for oral herpes, HSV-2 is what causes genital herpes. However, oral herpes can be spread from the mouth to the genitals as a result of oral sex (when herpes is active), which is how some cases of genital herpes are caused by HSV-1, according to the CDC. And, yes, the reverse is also true: Genital herpes can be passed from one person’s genitals to another person’s mouth, causing oral herpes. Talk about a vicious cycle.

      READ MORE: This Is EXACTLY What Men Think… During Sex

      How to navigate herpes with your partner

      If you’re concerned about herpes (and you know your partner has it), ask them to be diligent about symptoms that signal an outbreak is coming (you’re more likely to contract the virus during a herpes flare). Burning, itching, and/or tingling feelings are all signs that sores are about to appear. Also, medications are available that can decrease how long symptoms last, as well as decrease their severity. But, sadly, there’s no cure (yet!).

      You might also want to encourage your partner to be upfront by assuring them that herpes is nothing to be embarrassed about. In fact, it’s ridiculously common. Per the World Health Organisation (WHO), “An estimated 491 million people aged 15–49 (13%) worldwide have HSV-2 infection.” In South Africa, that number is even higher: studies have found that 40 to 70% of sexually active people have an HSV-2 infection.

      Another prevention method: If your partner has herpes, then they can chat with their doctor about taking medication that can lower their chances of spreading the virus.

      READ MORE: Your June 2024 Sex Horoscope Is Here And It’s Time To Add A Date Night To Your Calendar

      So, what about getting syphilis from kissing?

      Syphilis occurs in four stages, according to the CDC, with different signs and symptoms associated with each stage.

      Primary syphilis will be evident because a person will generally have sores. These will typically be around the genitals and/or mouth, called chancres, per the CDC. These sores are round and painless, per the WHO and heal in a few days.

      Secondary syphilis includes a skin rash, swollen lymph nodes and fever. Symptoms will go away without treatment, per the WHO.

      Sneakily, there are no signs or symptoms during the third or latent stage of the STD. Unfortunately, this can be deadly and can progress to the fourth and final stage if left untreated.

      The fourth stage of syphilis, however, known as tertiary syphilis, can be linked to severe medical problems. Left untreated, syphilis can affect the heart, brain, and other organs of the body, according to the CDC.

      The infection can be passed by direct contact with a sore during the first three stages. It can be passed on via vaginal, anal, or oral sex—and, yes, even through kissing. Importantly, syphilis is treatable and curable.

      READ MORE: At-Home Test Kits: From Ovulation To STDs, Here’s How To Get Results At Home

      How to navigate syphilis with your partner

      Chopra says the only way to avoid syphilis is to avoid sex or kissing completely. But uh, since that’s not totally practical, there are ways to reduce your risk.

      Straight-up asking new partners whether or not they have an STD, as awkward as this is, is a good idea. It’s also ok to ask new partners to get tested. And if you see a sore, it’s totally ok – and advisable – to avoid kissing, says Dr Amesh A. Adalja, an infectious diseases physician.

      And while you’re at it, make sure to get yourself tested too. Doctors won’t typically test you for herpes unless you’re showing symptoms like sores, but you can still get tested for syphilis whether you’re showing signs or not.

      The bottom line: Ask questions before getting hot and heavy. If you know your partner has herpes or syphilis, cool it on the kissing until active oral sores are treated or healed.

      This article was originally published on www.womenshealthmag.com More

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      Here’s How To Spot Secret Addictions And Tips To Break The Cycle

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      Imagine a typical “addict.” What comes to mind? Perhaps someone staggering down the street clutching a wine bottle, or maybe someone staying up late, glued to their Instagram feed? More often, it’s the first image that strikes.

      Yet, this portrayal of addiction, focusing on the most extreme cases, misses a broader, more inclusive picture. Addiction isn’t just about illicit substances or gambling; it spans a vast spectrum of behaviours and it’s likely we all harbour some form of addiction.

      Meet The Expert: Talitha Fosh, author of Hooked – Why We Are Addicted and How To Break Free is a qualified psychotherapist specialising in addiction. With personal experience in recovery from alcohol and drug use, and a background in treating various addiction issues, she offers insights into overcoming dependency.

      Addiction goes beyond the substances or activities we traditionally associate with dependency. It involves our reliance on anything external to soothe, escape, or alter our internal state. Whether it’s compulsive online shopping, endlessly scrolling through social media, or skipping meals due to weight concerns, these behaviours can signify deeper issues if they persist and cause harm. In essence, addiction surfaces when we persist with harmful behaviours, breaking promises to ourselves and others in pursuit of a temporary respite from our realities.

      Have you ever found yourself up late, scrolling through Instagram to distract from stress? Felt regret after impulsive shopping during a “retail therapy” session? Lied to friends about your eating habits due to concerns about your appearance? These could be signs of addictive behaviours.

      “Addiction involves a reliance on anything external to soothe, escape, or alter our internal state”

      But don’t worry—you’re not alone. We are all susceptible to addiction. Our brains, still adapting to the rapid developments of modern life, are inherently prone to it. The neural pathways that evolved to reward survival behaviours are now being hijacked by modern stimuli—from binge-watching TV shows to reacting to social media notifications. This hijacking leads to a cycle where the pursuit of instant gratification becomes increasingly compelling.

      Key Signs Of Addiction

      Identifying addiction can be subtle and involves recognising several key signs:

      Inability to Stop: Struggling to take breaks or quit, despite wanting to.

      Feeling Shame: Feeling deeply flawed, fuelling continued addictive behaviours.

      Keeping Secrets: Hiding behaviours or feelings due to guilt or embarrassment.

      Defensiveness: Reacting negatively to others’ concerns, a sign of denial.

      Broken Promises: Failing repeatedly to adhere to self-set limits, like promising to stay off social media but reinstalling an app soon after deleting it.

      Strategies To Break The Cycle

      Recognising these patterns is a courageous first step toward change. Fortunately, our adaptable brains can learn and unlearn habits. Here are strategies to break the cycle of addiction:

      Abstinence: Temporarily abstaining can help reset your brain’s balance. Always consult with a doctor for safe practices.

      Reflection: Understand the real needs behind your actions to find healthier alternatives.

      Seek Support: Turn to friends, family, or support groups.

      Therapy: Professional help can provide deeper insights and strategies.

      Know Your Triggers: Recognise what prompts your behaviours to better avoid them.

      Embrace Feelings: Allowing yourself to experience a range of emotions can uncover underlying needs and growth opportunities.

      Changing deep-seated habits is a gradual process, not an overnight fix. Each step forward is part of a larger journey towards regaining control of your life, a journey that can be challenging but ultimately rewarding.

      More about mental health…

      This article by Talitha Fosh was first published on Women’s Health UK. More

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      3 Hand Exercises You Should Try If You’ve Got Carpal Tunnel Syndrome

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      That nonstop pounding on the keyboard all day may help you get ahead, career-wise (assuming what you’re typing so frenetically is still intelligible) but it’s tough on the digits. Those tiny keystroke movements don’t seem like much, but all the repetition can bring the pain to your fingers and wrists. And once you do the damage, carpal tunnel syndrome and chronic wrist, hand and forearm pain can be a bear to get rid of.

      READ MORE: Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STAT

      To ward off and relieve these symptoms, carve out two or three mini-breaks in your type-intensive day for these carpal tunnel syndrome exercises.

      1. Figure Eights

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      Stand or sit up tall in a chair and bring your hands together in front of you, fingers interlaced. Keeping your elbows bent, alternately push your hands to the side so that your right wrist bends back, and then the left one. Using this back-and-forth as a base, start moving your hands in an imaginary figure eight, rotating the wrists more fully. Do this until you feel relief.

      2. Overhead Reach

      Still sitting upright, relax your arms at your sides so your palms face out comfortably. Take an inhale and lift your arms up overhead. Interlace your fingers. Turn your palms up to the ceiling, either keeping your arms slightly bent or straightening them. Hold for 10 slow, deep breaths (counting an inhale and an exhale as one breath).

      On your last exhalation, lower your arms to your sides. Then inhale, interlacing your fingers overhead again, but this time with the opposite hand on top. Be sure to lift the thumb side of your hands as much as the pinky side. Hold for 10 slow, deep breaths. This overhead reach stretches out the muscles and connective tissue in the forearms and hands while bringing flexibility to the hands and fingers. Plus, it boosts circulation.

      READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain

      3. Finger-Bender

      Sitting up, bring your right forearm in toward your chest. With your left hand, bend back your right fingers (minus thumb) to your right. Hold for 10 slow, deep breaths. Then bend those same four fingers the opposite way, with your palm pushing them toward the floor. Hold for 10 slow breaths before repeating with the left hand.

      These 3 ridiculously simple stretches do insane things for your posture. Plus: Use these 5 resistance band moves to ease knee pain.  More

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      Food, Fitness & Family: How Zinhle Masango Juggles It All

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      This two-time award-winning fitness influencer, certified nutritionist, mom, Kellogg’s ambassador and corporate hun (seriously, how does she do it all?) is giving us the inside scoop on what it really means to be fit, mentally balanced and taking care of yourself in today’s hustle. Plus, did we mention Zee’s all about authenticity? We’re obsessed.

      Quick Fire Questions: Zinhle Masango

      Who inspires you? The Rock

      The workout you dread? Burpees

      Favourite place you’ve visited? Zanzibar

      Go to workout song? HISS by Megan The Stallion

      Best way to unwind?  Run or hit the spa

      What would you do if you weren’t a fitness/influencer? Be on radio or write health articles for magazines

      The Road To Wellness

      The journey into the fitness world for Masango wasn’t just about sculpting abs; it was a tale of empowerment. “My fitness journey started back when I was in an abusive relationship,” she shares. “Fitness became an escape for me, making me not only physically strong but mentally strong too.” Fast forward a decade and Masango has become synonymous with excellence in South Africa’s fitness scene, bagging awards and collaborating with iconic brands like Kellogg’s, a brand she fondly grew up with.

      A Balancing Act Is What It Takes 

      Wellness, for Masango, is not a one-dimensional concept; it’s all about physical, mental and emotional harmony. “My brand stands for a holistic approach to wellness,” she explains, “embracing physical, mental, financial and emotional well-being.” How does she juggle it all? Balance. “I am one person who believes in a balanced lifestyle, hence one would see me going out with mates or my family and enjoying a great meal and drink. For my mental health, I go to the gym or go out for a run. I often say gym is the most underrated antidepressant. I honestly aim to give a little of myself to every aspect of life by prioritising wellness every chance I get.” 

      Self-Care Journey

      “It has been said that when you look good on the outside you are more confident,” says Masango. Her routine? From microneedling to waxing (especially her underarms and legs), she ensures she’s always polished because she wears a lot of sleeveless gym tops and shorts to the gym. And let’s not forget the power of a signature scent – she swears by it!

      “I love posting about my overall journey on my Instagram; sharing tips on nutritious meals, great workouts and showing my skin routine.”

      READ MORE: Elevate Your Wellness Routine With Kellogg’s New Granola Range

      Navigating Life’s Hustle

      Amidst the pressuring corporate life, motherhood, studies and influencer duties, Masango finds solace in mindfulness. “Running clears my mind and helps me relax,” she reveals. ” I also keep a healthy diet that is high in omega fatty acids that help feed my brain and take ashwagandha supplements to help keep my stress levels down. I have also realised that spending time with my family and friends and speaking about my mental well-being has helped a lot in decreasing my stress levels. “

      Partnerships With Purpose

      In a world saturated with partnerships, Masango remains grounded in authenticity. “When I collaborate, it’s with brands I genuinely trust and align with. Seamless and authentic content is key.”

      **WH Partnership More

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      If Your Mattress Sucks, You Might Want To Try Pressure Mapping For Better Sleep

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      Let’s go back: the last time you bought a mattress (Varsity? Your first flat, ten years ago?), how long did you spend on it before making things official? Did you walk from bed to bed and lay there for a few seconds before hopping onto the next one? If you answered yes, we have some sobering news.

      According to experts, you should spend 15 minutes on a prospective mattress before purchasing. Thankfully, there is now a faster, more efficient and scientific way to make sure you’re getting the right mattress for your body. It’s pressure mapping, and it takes just five minutes.

      Why is the right mattress important?

      Not to alarm you, but it’s sort of THE most important thing. A good night’s sleep starts with the right surface that supports your unique frame and sleeping position. When you’re in bed with a mattress that’s too firm or too soft, you won’t sleep as well. Plus, a bad night’s sleep consistently for weeks or months on end means far more than being cranky. Bad sleep affects your mental health, your mood, blood sugar regulation, weight and more. With a good mattress, you’re setting yourself up for better sleep quality, which impacts your health significantly.

      READ MORE: Fall Asleep Faster With These 7 Hacks For Better Sleep

      What is pressure mapping?

      A computerised tool, pressure mapping software identifies how your weight is distributed across the mattress. The practice originated in healthcare to prevent pain and improve comfort among patients. Now, it’s gone mainstream.

      At Bed King’s Comfort Solutions Lab, you can have your sleep position analysed. The pressure mapping tech, which has over 1600 built-in pressure sensors, targets the body’s pain points, creating the optimal sleep code that is then matched to three of twelve different mattresses. Each mattress, designed and manufactured locally by Bed King, complements each sleep code.

      How pressure mapping matches you to an ideal mattress

      “The more pressure you have, the more comfort you will need in a mattress to relieve those pressure points,” explains Carla Ewertse-Myburgh, Operations Executive at Bed King. “Comfort is not measured by how soft a mattress is but by how much pressure it’s able to relieve. And if there is not enough comfort, you’ll find yourself tossing and turning the whole night trying to find comfort. The other factor is support and this is provided by the pocket spring units found in our mattresses.”

      Once you’ve laid on the pressure mapping tech (it takes about five minutes), the data is interpreted and will create a connection between Bed King’s offering and your sleep data. You’ll get a unique sleep code that connects you to your dream mattress. The sleep code info is based on your weight, body composition and sleeping position.

      Does pressure mapping work for couples?

      If you don’t sleep alone, bring your S.O. along and get mapped together. Both codes are considered as the tech does its magic, but more often than not, the heavier body needs more support.

      READ MORE: Magnesium Is Brilliant For Sleep And Cramps – Here’s How To Get Enough Of It

      What your sleeping position might mean

      How you sleep at night not only plays a role in figuring out the ideal mattress for you but can also have health insights. Here’s what the experts have to say.

      Sleep On Your Tummy

      If you prefer a prone position (lying nearly face-down), you’re probably a perfectionist who is compulsive, persistent and goal-orientated, says psychiatrist and sleep expert Samuel Dunkell. These qualities may be good for your career, but they don’t do your body any favours.

      Sleeping on your stomach can twist your neck into an awkward position, put excess pressure on your spine and make it more difficult to inhale, says Dr Lee Surkin. To avoid waking up all achey, gently nudge yourself into sleeping in a foetal pose by lying on your side with one pillow between your knees and another behind your back.

      Sleep On Your Back

      Staring straight up at the ceiling can signal an adventurous, confident and receptive personality, says Dunkell. Dozing on your back also keeps pressure off your jaw, which is crucial for people with painful temporomandibular joint disorder (pain in the jaw joint).

      But back sleeping triggers undue stress on your airway, so it’s a bad idea for snorers. If you’re a noisy breather, try the pillow trick explained above or buy a full-body pillow that will keep you on your side.

      Sleep On Your Side

      Around 73 percent of women and 50 percent of men spend the night on their sides. Most curl into a semi-foetal pose, with their knees just slightly bent, says Dunkell. According to his research, such people tend to be compromising and appeasing, whereas those who snooze in full foetal (with their knees practically hugged to their chest) are introspective and intense.

      Health-wise, sleeping on either side curtails snoring and resting on your left side keeps your stomach active and eases heartburn, according to the Journal of Clinical Gastroenterology. More

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      What To Eat To Avoid Colds And Boost Your Immune System, According To A Dietician

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      Staving off winter viruses is pretty high up on most people’s winter agendas. The good news? You can use food to help you avoid colds and boost your immune system.

      As we slide into winter, your thoughts are likely turning to where the hell you put your beanie, which moisturiser will actually heal your dry, sensitive skin – and what to eat to prevent a cold.

      Yep, cold and flu season is here and staving off the virus is pretty high up on most people’s winter agendas (missing your next scheduled running race thanks to sniffles is no one’s idea of fun). The good news? What you choose to eat and drink can directly influence your immune health.

      So what are the best foods that help you avoid colds and boost your immune system? To get you the intel WH tapped up consultant dietician and head of nutritional research at Heights, Sophie Medlin, to find out her must-eat immunity-boosting foods to stave off the sniffles – plus, why our diet plays such an important role in keeping our immune system healthy.

      Why are nutrients so important for our immune system?

      Our immune system is complex and influenced by many factors, including sleep, exercise, stress and importantly, nutrition, explains Medlin. “It can be helpful to remember that our immune system uses up more nutrients when it is fighting an infection because vitamin C, zinc and others are essential to the functioning of our immune cells,” she says.

      “While there is no one ‘superfood’ which will fight illness on its own, what we put into our body truly is the foundation of our health. Eating a balanced, varied diet rich in plants makes a vital contribution to the function of the cells throughout our body, including our immune cells – 70% of which live in our gut. That’s why the health and diversity of our gut microbiome is one of the most important elements in determining the health of our immune system,” she explains.

      How can food boost your immune system?

      The right combination of vitamins and minerals helps to support our immune system in a multitude of ways, says Medlin – including; “working as antioxidants to protect healthy cells, supporting growth and activity of immune cells, and producing antibodies.”

      As mentioned, our gut microbiome plays a key role in our immune function by stimulating immune cell activity. “Consuming a variety of vitamins and minerals through fruits, vegetables and whole grains is essential in supporting the growth and maintenance of these good gut microbes,” she says.

      Important nutrients for our immune system include zinc, vitamin C, vitamin D, selenium, iron and protein.

      In our fast-paced lifestyles, we often rely on convenience foods and therefore struggle to get all of the nutrients we need from our diet. “We also neglect our diet more when we’re stressed and anxious, which makes us more vulnerable,” adds Medlin.

      “Taking a good quality supplement and probiotic can give you an insurance policy by ensuring the right nutrients are always available to help support your immune system even when your diet is less optimal in the short term. That said, as a well-supplemented dietitian sitting writing this with a cold… sometimes, it doesn’t matter how much effort you put in, the bugs will still get you if you’re run down so don’t blame yourself.”

      How can supplements help bolster immune health?

      The question of diet vs supplements is one which is asked a lot, says Medlin, “and the two are often polarised as two sides of a strict dichotomy. In reality, the relationship is much more nuanced. A balanced and varied diet is absolutely the best place to start – it’s the foundation of all nutritional health, and ideally, we would be able to get all of our nutrients from this.”

      However, our busy modern lifestyles can sometimes make it difficult for us to stay on top of what we’re eating and to get the right combination of vegetables and whole foods that we need.

      “There are also environmental factors to take into account,” she says. “Evidence suggests that deteriorating air quality and atmospheric pollution increases our nutritional requirements, as does poor gut health — an increasingly common problem. On top of that, decades of intensive factory farming have depleted the soil of nutrients. This means that the food we grow contains less nutritional value than it used to, making it even harder to get enough of the nutrients we need from diet alone. We also know that caffeine and alcohol deplete our nutrient stores.”

      If you aren’t able to get all of your nutritional requirements from your diet, then nutritional supplementation is a simple, convenient and effective way to bridge the gap. It’ll also ensure that you’re getting the vitamins and minerals you need for a healthy immune system.

      But can you overdo it with supplements?

      When choosing a supplement, Medlin recommends checking the quantity and making sure that any dose is within the safe upper limit (SUL). “It’s essential to make sure that the ingredients — the actual compounds that contain the micronutrients — are high quality and high-impact. That means you’re looking for active, bioavailable forms of the nutrient where possible,” she explains.

      But unless you’re deficient in a certain nutrient, could you do more harm than good by taking supplements? What if you’re trying to avoid colds and boost your immune system?

      “It is certainly possible to overdo it with nutrients,” says Medlin. ‘For example, during the pandemic, we saw people taking ‘megadoses’ of things like vitamin C and D. This makes your body have to work very hard to process and excrete these nutrients which in the end, causes more harm than good.

      “Some nutrients such as B vitamins are water-soluble and your body can easily take what it needs without causing harm, whereas others like vitamin D, vitamin A and vitamin E can build up in your body, causing harm.”

      What are the best immune-boosting foods?

      Here are nine nutrients which have been scientifically proven to benefit your natural immunity. Each can be sourced through the foods listed, (but also found within supplements). To avoid colds and boost immune system, look to these nutrients.

      1. Vitamin A

      Vitamin A is an anti-inflammatory, which provides essential support for your immune system by supporting the production of antibodies.

      Good sources of vitamin A include:

      Cheese

      Eggs

      Red and yellow vegetables

      Leafy green vegetables

      2. Vitamin B6

      B Vitamins help to maintain a healthy immune system by supporting cellular function.

      Good sources of vitamin B6 include:

      Chickpeas

      Oily fish

      Potatoes

      Chicken breast

      3. Folic acid

      Image by Racool Studio on Freepik

      Vitamin B9, also known as folate or folic acid, is another nutrient you need for proper immunity.

      You can get B9 from some food sources, such as:

      Liver

      Spinach

      Rice

      Asparagus

      4. Vitamin B12

      Another B vitamin, this time B12. We only need small amounts of B12, which you can find in foods like:

      Shellfish

      Beef

      Milk

      Eggs

      5. Vitamin C

      The most well-known vitamin for immunity is Vitamin C. It’s an antioxidant, which means it protects your body from toxins that cause inflammation.

      Good sources of vitamin C include:

      Citrus fruit

      Peppers

      Broccoli

      Brussels sprouts

      6. Vitamin D

      While it’s true that we can get vitamin D from sunlight, there’s little to no chance of us getting enough exposure in the winter. For this reason, the NHS recommends everyone take a vitamin D supplement to counteract the lack of sunlight exposure we receive throughout the winter.

      Some foods do contain vitamin D, including:

      Fortified eggs

      Mushrooms which have been treated with ultraviolet light

      Tinned fish

      However, it should be pointed out that these foods aren’t long-term practical sources because the quantity of Vitamin D within them is so low.

      7. Iron

      Most people think of iron as something for your red blood cells, but it’s essential for maintaining your natural defences, too. People often think first of red meat when it comes to meeting their iron intake, but you can actually get the trace element from a variety of vegetarian sources too, including:

      Beans

      Eggs

      Tofu

      8. Selenium

      Selenium is a lesser-known mineral, and it plays a key role in the healthy functioning of the immune system by protecting the immune cells from oxidative stress – a process that disrupts the body’s ability to rid itself of toxins. There aren’t many food sources that contain high levels of selenium, but some of the best are:

      Brazil nuts

      Sardines

      Prawns

      9. Zinc

      Image by Racool Studio on Freepik

      Zinc supports so many healthy functions throughout the body, and is important for the development and regeneration of a specific type of immune cell. Zinc is also highly important for other bodily processes such as cognitive function, fertility and reproduction.

      Good sources of zinc include:

      Oysters

      Pumpkin seeds

      Cheese

      Lentils

      This story was published in WomensHealth.com/UK by Alice Barraclough. More