Why your immunity is your superpower

And how to keep it in good nick

Apples: they’re delicious and good for you

At the weekend, I had an article in the Sunday Times Magazine that stirred up a bit of controversy.

It was about my experience of Viavi, an extremely fancy “healthy longevity” clinic. I’d heard that Viavi’s founder, Dr Sabine Donnai, was certain that she’d worked out why she got breast cancer - and I wanted to know if she could do the same for me.

The article’s conclusion was that a broken tooth two years before my diagnosis (leading to recurring infections, many antibiotics and eventual extraction) is likely to have been a contributing factor.

Some people were upset because they thought I was saying that an oral infection always equals cancer (I wasn’t).

Others pointed to the lack of published evidence linking oral infections to cancer, which I literally quote cancer scientist Niamh Buckley as saying.

It’s a classic case of reading the (admittedly punchy) headline, and not the article.

I love that, as part of my job, I get to speak to scientists right at the forefront of the latest research. While in its early stages, Dr Buckley and her colleagues did publish a review linking oral bacteria to breast cancer last year. And ten years ago, we didn’t even know the breast has its own microbiome, so the science is moving fast.

But I do understand that some people find it stressful and overwhelming to learn about potential causes of cancer. Particularly since there are so many factors, it’s impossible to pin it down to one thing. So I’m really sorry to anyone who found it upsetting to read.

I was interested to see that lululemon’s new Global Wellbeing Report, published yesterday, identified “wellbeing burnout” as affecting 1 in 2 (yes, half!) of respondents (the survey was taken by 16,000 people in 15 countries). In other words, our efforts to be healthier are actually stressing us out, and it’s probably fair to say that’s exacerbated if you’ve ever had a cancer diagnosis.

I’ve always thought that taking more of an interest in your general health can only be a good thing. But has it become overcomplicated by us knowing too much?

Health advice used to be simple: “An apple a day keeps the doctor away.”

Now we know all about the different polyphenols, flavonoids and fibre in that apple, and the mechanisms by which they work to support our immunity by reducing inflammation, and we know that some apples are healthier than others, and you should probably have berries rather than apples, at least on some days, because a variety of polyphenols, flavonoids and fibre is better, yadda yadda yadda.

Is it helpful to have so much information about our health? Well, the annoyingly non-straightforward answer is: for some people it is, for some people it isn’t.

I personally like to have this information because it motivates me to eat the apple/do the exercise/get some sleep/floss, etc. But others feel so overwhelmed by it that it sends them directly to a bag of Doritos. This is about self-awareness.

So, if you’re still with me, I promise to continue attempting to walk the tightrope between keeping it simple while not insulting your intelligence, and keeping it fun while addressing serious issues (including what might cause some cancers)

All this talk of apples has got me wanting to make this

But Rosamund! Your headline is about immunity!

Yes, sorry, I got distracted. But it’s all connected, since having a well-functioning immune system is the key to everything from reducing cancer risk to avoiding the norovirus that’s doing the rounds. So I asked Dr Naomi Newman-Beinart, a nutritionist and chartered psychologist, to share some tips for feeling well without burning out.

1. Supplement with Vitamin D
   We all know this one but it’s easy to forget when you’re trying to get out the door in the morning. Vitamin D is vital for immunity but it’s hard to come by in food and the best source is the sun. “As the days shorten, our exposure to sunlight diminishes, leading to potential deficiency,” says Naomi. “A daily spray is an easy and effective way to maintain healthy levels." Try Better You’s Vitamin D spray

2. Eat autumnal foods
   “Seasonal foods are rich in the nutrients our bodies naturally crave as the weather changes,” says Naomi. “Try foods that are abundant in autumn, like pumpkin, squash, sweet potatoes and dark leafy greens such as kale. These are packed with vitamins A and C to help fight off infections. Root vegetables like carrots and parsnips are high in fibre, which supports gut health.” My Abel & Cole box forces me to eat seasonally. Use my referral link and we both get 50% off

3. Drink herbal tea
   Not only does tea keep you warm when you’re WFH and trying not to put the heating on too early, but herbal teas can have powerful benefits. “Echinacea tea is a classic for fighting off colds, while ginger and turmeric teas have anti-inflammatory properties,” says Naomi. Black tea also has benefits. And, having attempted to like green tea for years (and failed, it just makes me feel queasy), I’ve realised that I actually love matcha green tea, which is richer and sweeter than its sensible older sibling. I buy the Pukka one

4. Move your body
   You know all about the physical benefits of exercise (it literally mobilises those immune cells) but, when it’s dark and cold outside, it’s so good for making you feel happier - and keeping you warm! I love this NYT video based on movements that have been shown to boost your mood

5. Prioritise sleep
   “Aim for 7–8 hours each night to allow your body to repair and strengthen its defences,” says Naomi. Although she acknowledges that you can’t always help it if you wake at 4am stressing about work. However, she adds, it’s worth finding ways to de-stress. “Chronic stress can lead to inflammation and weaken your ability to fight off infections. Incorporating mindfulness practices, like meditation or gentle yoga, can help manage stress levels and help you sleep.” She recommends another of Better You’s sprays: Lights-Out is a blend of 5-HTP, lemon balm and passionflower, specially designed for before bed. Although it should be said that 5-HTP elevates serotonin so is not suitable for anyone on antidepressants.

I certainly feel “wellbeing burnout” sometimes. But look, we’re all doing our best here. And the fact that you’re reading this puts you way ahead of the average person that doesn’t give a toss about their inflammation.

So let’s do the things we know are good for us, balance them out with the things that bring us joy, and feel really smug about it when there’s crossover between the two. And if you find something you love doing that is also really good for you, please do let me know - I am always looking for tips on that front.

This week I’m…

Chatting to the inspiring team at Jamie Oliver’s Ministry of Food about teaching kids to cook

Fascinated and horrified about the rise of energy drinks, aimed at women, promising to ‘boost your metabolism’ (you’re better off just having a coffee guys)

Going to the cinema to watch My Old Ass, in which a self-involved teenager is visited by the 39-year-old version of herself (played by Aubrey Plaza) with some brutal and hilarious life lessons