Can we boost the immune system? ⏲️ 6 Minute English

0:07 Hello, this is 6 Minute English from BBC Learning English.

0:11 I'm Georgie and I'm Neil.

0:13 In this programme we're talking about the immune system,

0:16 which is the body's natural defence against getting ill.

0:20 Now, Georgie, is there anything you do to boost your immune system?

0:24 Yes.

0:25 I try to eat lots of oranges, which apparently have lots of vitamin C,

0:29 and there are lots of things people do

0:31 to try to improve their immune system and stay healthier,

0:35 like eating certain foods, taking vitamins,

0:37 or even activities like swimming in cold water.

0:40 We'll find out how useful some of these techniques are in today's programme.

0:45 But first, Georgie, a question.

0:46 We all know the common cold,

0:48 now that's the illness that makes you cough and sneeze,

0:51 have a sore throat and headache.

0:53 But how many colds does the average adult get in the UK each year?

0:58 Is it a) 2-3, b) 4-5 or c) 7-8?

1:04 Eight would be a lot.

1:05 I'm going to go with a) 2-3 colds a year.

1:08 Well, we'll find out at the end of the programme if you're right.

1:12 Now, many people can become ill over

1:14 the winter with diseases like colds, flu and Covid-19.

1:19 Host of BBC Radio 4 programme 'Inside Health' James

1:22 Gallagher gathered some experts to talk about immune systems,

1:27 and he started off by asking whether

1:29 they'd had more illnesses than usual this winter.

1:32 Hello?

1:33 Hi.

1:33 Right.

1:34 How has everyone been this winter?

1:37 Because I've had a rotten one and I

1:39 have felt constantly ill since about November.

1:42 John?

1:42 I have not had anything yet- touch wood!

1:46 OK, let's see what I can infect you with by the end of the show.

1:49 Margaret?

1:49 I was pretty unwell in September.

1:50 I had what I presume to be Covid,

1:52 but I've been alright since, mild snuffles aside.

1:55 Eleanor, I really need someone to back me up.

1:58 Uh, no, sorry, I've been absolutely 100% tickety-boo.

2:01 Unlike James, Professor John Tregoning hasn't been ill.

2:05 John uses the expression 'touch wood',

2:07 which is an informal phrase said in order to avoid bad luck.

2:11 Doctor Margaret McCartney was unwell in September

2:14 but has only had a few snuffles since.

2:17 Snuffles is an informal word used

2:19 to describe minor illnesses that affect your nose.

2:22 We can also say sniffles.

2:24 Host James is surprised that nobody has been ill

2:27 and says to Professor Eleanor Riley, "back me up".

2:31 If you ask someone to back you up,

2:33 you're asking for them to say something which supports your opinion.

2:36 But Eleanor has had a healthy winter, too.

2:39 She's been tickety-boo,

2:40 which is an informal phrase meaning everything's fine or in good order.

2:45 Throughout the winter, many people try different techniques,

2:49 like taking supplements or eating certain foods to boost

2:52 their immune system to improve their body's natural defences against disease.

2:57 Host of BBC Radio Four's Inside Health, James Gallagher,

3:01 asks doctor Margaret McCartney whether some of these products are successful.

3:06 Okay, quick-fire round, Margaret.

3:08 Echinacea?

3:09 No.

3:10 Turmeric?

3:10 No.

3:11 Ginger shots?

3:12 No.

3:13 This is a very, very good quiz.

3:16 What about the stuff you squirt up your nose

3:18 when you're at the beginning of an infection?

3:20 Interesting, but not any better than normal saline spray- just salt water.

3:24 In fact, according to Margaret,

3:26 there isn't enough evidence that many popular health products

3:29 can actually change the way your immune system works.

3:32 Another popular health trend in the UK is cold water swimming.

3:36 People who swim in cold water say it's good for their mental health,

3:40 and they also believe it makes them less

3:43 likely to get ill during the winter months.

3:45 But scientists aren't sure about the benefits

3:48 of cold water swimming for the immune system yet.

3:50 As Professor John Tregoning explained to BBC Radio Four's Inside Health.

3:55 The social element actually is really important.

3:58 It probably is beneficial to do.

4:00 You reduce stress and cortisol dampens the immune system.

4:03 So actually, if you're stressed, then maybe you are more prone to infection.

4:07 And that may be why that benefit of being with people,

4:10 nice people that you like in nice places is helping.

4:13 But I don't think it's unique to cold water swimming.

4:15 I think you can probably get it from dancing or singing or going for a run.

4:20 John says that cortisol,

4:21 a chemical associated with stress, dampens the immune system.

4:25 Here, dampens means makes weaker.

4:28 We also have a common expression dampen someone's spirits,

4:32 which means to make them less enthusiastic about something.

4:36 John says that there is evidence that people

4:38 who are stressed are more prone to infection.

4:41 If you're more prone to something, it's more likely to happen to you.

4:45 It could be that cold water swimming reduces stress

4:48 and so it helps people's immune systems work well.

4:50 But there are lots of other activities that could have

4:53 the same effect and help people have fewer colds over winter.

4:56 Which reminds me of my question, Georgie.

4:58 I asked how many colds the average UK adult has a year.

5:02 And I said two to three.

5:04 And that is the correct answer.

5:07 So well done.

5:08 Thank you.

5:08 OK, let's recap the vocabulary we've learnt, starting with touch wood,

5:13 which is an expression used often in speech to avoid bad luck.

5:17 Snuffles or sniffles are minor illnesses that affect your nose.

5:22 If you ask someone to back you up,

5:24 you want them to say something to support your opinion.

5:27 The expression tickety-boo means fine and in good order.

5:30 If you dampen something, you make it weaker,

5:33 and the expression dampen someone's spirits means

5:35 you make them less enthusiastic about something.

5:38 And if you're more prone to something, it's more likely to happen to you.

5:42 Once again, our six minutes are up, but you can test what you've learned

5:46 with the free interactive quiz on our website.

5:49 Bye for now.

5:50 Goodbye!

5:50 Thanks for listening to this podcast from BBC Learning English.

5:55 Continue your learning on our website with courses,

5:59 quizzes and programmes to improve your English.

6:04 Visit bbclearningenglish.com.