We are currently in the heart of winter. Daily we are
experiencing frosty morning, dark nights and sniffles galore. It’s the time of
year when people start to feel a bit down in the dumps, have lower energy and
are much more prone to getting sick. I have detailed below my top 10 tips for
kicking your immune systems butt this winter so you can avoid that annoying
cold or flu. These tips will equally help keep you feeling more positive during
these chilly months until the warm sun rays of spring appear.
1.
Keep hydrated! This is a big one. Often during
winter we forget to drink enough water due to the cold weather. However, being
inside in the heating can be very drying. Hydration is so important for pretty
much every body function. It will make you feel more energetic and improve your
immune function. Aim for at least 8 glasses of filtered water daily.
2.
Eat a well balanced diet with plenty of fresh
fruit and vegetables. Fruit and vegetables contain so many essential vitamins
and minerals to keep your body functioning properly. Vitamin C found in citrus
fruit and berries is particularly important during these winter months. A
balanced diet of 3 serves of vegetables and 2 serves of fruit daily will ensure
you are obtaining adequate nutrition to stimulate your immune system so you can
fight off any nasty viruses you come into contact with. Remember variety is key
so aim to have a plate that looks like a rainbow with as many different
coloured fruit and vegetables as possible.
3.
Sleep- In order to have a properly functioning
immune system we need to have adequate rest. During sleep our bodies have the
opportunity to rest and restore themselves. Different people require different
amounts of sleep so I advise you to listen to your body. Make sure you are
getting enough sleep and if you are having trouble falling asleep or waking
during the night ask your health practitioner how they can help. Poor sleep is
one reason people feel fatigued, sad or constantly have a low immune system.
4.
Get outside and absorb some sunlight or get on a
vitamin D supplement. Vitamin D is one of the most important Vitamins for both
the immune system and mood. It can be difficult to get enough Vitamin D during
winter. Aim for 20 minutes direct sunlight mid morning or mid afternoon for
best absorption. Increasing egg yolks, butter or ghee and fish can also help
boost your vitamin D intake. If your blood test shows you are low in Vitamin D
(as so many of us are) make sure to take a supplement throughout winter.
5.
Exercise! Exercise has been shown to be one of
the best ways to boost your immune system as well as to boost mood. It can be
hard getting motivated in these winter months but once you get moving you will
certainly feel better. You can even exercise at home if it’s too cold and dark
to go out. Check out some HIIT training videos on YouTube, pick up a skipping
rope or do some jumping jacks. Anything that gets your heart pumping is great.
Doing a class at the gym with friends is also a great way to increase your social
interaction, which is so important for boosting mood. Aim for at least 20
minutes high intensity exercise three times a week.
6.
Use immune boosting herbs and spices such as
onion, garlic, ginger and turmeric. Herbs and spices used in cooking are an excellent
way to add immune boosting properties to your food. Check out my immune
boosting quinoa recipe as an example: http://dionne-healthnaturally.blogspot.com.au/2017/06/immune-boosting-turmeric-quinoa.html
7.
Ensure adequate protein intake. Protein is so
important as it is what your immune system is actually made up of. It also
contains zinc, an important mineral for the immune system. Your
neurotransmitters for positive mood are also made up of protein. To be fair amino
acids from protein are the building blocks of our body so it is needed for all
functions. Protein should be included in all meals and can be in the form of
meat, eggs, fish, nuts, seeds, legumes and dairy.
8.
Drink herbal teas. This will first of all help
with hydration, will keep you warm and you can choose certain teas that have
immune boosting properties. Try green tea for its antioxidants, lemongrass and
ginger tea or cinnamon tea for its warming and immune enhancing ability.
9.
Start your day with a glass of warm water and
the juice of ½ a lemon (you can add a dash of honey too). This is a great way
to add some vitamin C into your diet. It will also help with digestion so you
can better absorb all your nutrients. Did you know that the majority of your
immune system is found in your gut? Therefore, keeping your digestive system
healthy will help you have a better functioning immune system.
10. Practice
relaxation daily. Stress is one of the biggest contributors to lowered immune
function. We have all been there, after a stressful even when we can finally
relax we get sick. Make sure you are listening to your body and treating it
with love. Some of my favourite forms of relaxation include meditation, deep
breathing, yoga, walking, a warm bath or using essential oils. Just 5 minutes a
day can make all the difference :)
