Wellness

How to support your immune system for better skin, with Dr Jenna Macciochi

The immune system is our body's defence system, constantly working to keep us healthy. Referred to by Dr Jenna Macciochi, immunologist and author, as the "wellness system", it plays a role in every condition we experience and is present throughout our entire body. This system is crucial for repairing damage, protecting us from illness, and ensuring our bodies function properly.

Following on from Sarah's live Q&A with Dr Jenna, here's our guide to supporting your immune system and its impact on our skin.

What happens when the immune system goes wrong?

While it's normal to get ill occasionally due to the bacteria we're exposed to in our daily lives, issues arise when illness becomes constant or our body struggles to fight off infections. When the immune system goes wrong, it can lead to chronic conditions and prolonged recovery periods, indicating a deeper problem that needs attention.

The impact of diet on our immune system

A healthy diet is fundamental to a robust immune system. While vitamins and minerals like vitamin C and zinc are often recommended when we're ill, we need to be getting as many nutrients as possible to support our immune system. Dr Jenna also highlighted the importance of the macronutrients carbohydrate, protein, and fat:

Carbohydrates: provide energy for immune function.
Proteins: build and repair tissues and create signalling molecules.
Fats: such as omega-3s, reduce inflammation and are incorporated into cell membranes.

A comprehensive diet with a diverse array of plant-based foods ensures all aspects of the immune system are supported.

How does the immune system impact our skin?

The skin is our first line of defence, protecting against viruses, bacteria, and harmful chemicals. When our immune system is compromised, it can manifest in skin conditions like rosacea, which has been linked to low stomach acid. The food and lifestyle choices we make influence all body systems, including our skin. For example, overprescribing antibiotics in childhood can disrupt microbiome health, leading to low-grade inflammation that affects the skin. Certain food additives can also trigger immune responses, resulting in skin flare-ups.

What are simple ways to improve your immune system?

Improving gut health is a great starting point for boosting the immune system. A diverse diet that includes a wide range of fruits and vegetables helps nourish the microbiome. Just like a garden needs various nutrients to thrive, our gut requires a variety of fibres to support different microbes. Eating seasonally can help achieve this diversity. For instance, winter foods like roasted pumpkin provide vitamin A to help support your immune system whilst fighting winter infections. On the other hand, summer tomatoes, rich in lycopene, offer antioxidants when cooked in olive oil which can help fight radicals from sun damage.

What to look out for when eating to improve your immune system?

Ultra-processed foods (UPFs) negatively impact gut and skin health due to their lower nutrient and fibre content. UPFs often contain additives for shelf stability and flavour enhancement, which can disrupt the gut microbiome. A compromised gut barrier can lead to skin issues, highlighting the need for a diet rich in whole, unprocessed foods.

It's recommended that you limit your intake of UPFs and instead focus on whole-food, plant-based options to nourish your gut microbes. This can be as simple as swapping white bread for wholegrain or sourdough, or reaching for dark chocolate with peanut butter over a packaged chocolate bar for your afternoon snack.

How does sunlight impact our immune system?

While UVA and UVB rays damage the skin, other parts of sunlight offer benefits, such as acting as antioxidants. This is why safe sun practices, including wearing sunscreen, are crucial to protect against skin damage whilst allowing you to reap the benefits of the sun.

Vitamin D, produced from sun exposure, is important for immune health, with deficiencies linked to conditions like eczema. Dr Jenna recommends the app dminder which can help you optimize sun exposure for vitamin D production while minimizing risk. Dr Jenna recommends wearing sunscreen everyday, and aiming for 20-30 minutes outdoors to safely hit your daily vitamin D intake.

How can a self-care routine lead to a happy immune system?

A daily routine that nurtures your immune system can significantly impact your overall health and skin. Dr Jenna uses the following steps to implement small moments of immune-boosting self-care throughout her day:

Mindful moments: Start your day with peaceful moments, like enjoying a cup of green tea in the garden.
Movement: Incorporate physical activity into your daily routine, whether it's walking, biking, or light exercises.
Nourishing breakfast: Begin your day with a balanced meal, such as scrambled eggs with tomatoes and kale, or blueberries with yogurt and honey.
Consistent rituals: Establish morning rituals to anchor your day, ensuring a calm and focused start even if the rest of the day becomes hectic.

For an evening moment of peace, we love to use our Balancer Cream Cleanser to soothe our skin after a long day, followed by a 5 minute facial massage using our award-winning Hero Facial Oil.

By understanding and supporting your immune system through diet, lifestyle, and mindful practices, you can improve not only your overall health but also the condition of your skin. If you want to find out more, head over to our Instagram to watch the full interview with Sarah and Dr Jenna.

Follow Dr Jenna on Instagram, and check out her book The Science of Staying Well.

By Sarah