Copyright: <a href=’http://www.123rf.com/profile_ratmaner’>ratmaner / 123RF Stock Photo</a>
The kids have settled into their school routines, you have put the summer clothes away and replaced the sandals with boots. You are getting ready to face the colder months, but is your immune system prepared to fight the dreaded flu season?
Follow our healthy tips to boost your immunity and have a cold free winter:
- Vitamin C: although it appears that taking vitamin c won’t prevent you from catching a cold, loading up on foods rich in this powerful antioxidant, might still help your body to fight infections and shorten symptoms if you do fall ill. Best sources are: citrus fruits, kiwis, berries, peppers, broccoli and kale.
- Zinc: this mineral is needed for optimal physical performance and energy levels. It is also required for proper functioning of the body’s infection-fighting white blood cells. Best sources are: lean red meat, seafood (especially oysters), whole grains, legumes, nuts and seeds.
- Eat a whole foods diet: beside vitamin c and zinc, many other nutrients are needed to support the immune system like vitamin A, C, D, E and selenium. Base your diet on whole foods like good quality proteins (eggs, fish, lean meats, nuts and seeds), legumes, whole grains as well as plenty of fresh vegetables and Avoid pre-packed, processed foods which are nutrients poor as well as being full of refined sugars, additives and all sorts of artificial ingredients.
- Herbs and spices: these contain powerful immune boosting nutrients. Add garlic, oregano, parsley, ginger, turmeric, cinnamon, and cayenne to your cooking regularly.
- Keep hydrated: as the weather gets colder it is easy to forget to drink but keeping hydrate is vital to help the body to fight any harmful viruses and stave off colds for longer. Drink filtered or bottled water and experiment with some warming herbal teas like lemon and ginger, apple, cinnamon, orange peel, and cardamom.
- Sleep: remember that the body repairs and rejuvenates during sleep, so not getting enough sleep increases our chances of falling ill. Try to have dinner early at least two, better three, hours before bedtime and keep all electronic devices away from the bedroom to ensure a restful night.
Remember that chronic stress can weaken the immune system and make us more vulnerable to diseases, so take some time every day to have some fun and enjoy life! This can be just 20 minutes of playing with your kids when they get back from school, going for a quick walk with your dog or enjoying a cuddle with your partner at the end of the day.
It doesn’t really matter what you do, but it is important to take some time to switch off from our busy lives and reconnect to nature and/or with each others ……so please switch off the mobile phones too during these precious moments!
Please note, we do not recommend the use of supplements without seeking professional advice first, as doing so could be harmful. Call 07772491975 for personalized advice on how nutrition can help support your immune system.