IMMUNE HEALTH

As winter is nearly upon us, so too is the beginning of the dreaded cold and flu season. Finding ourselves visiting the GP more frequently, and countless visits to the pharmacy desperate to fight infections and days in bed recovering. 

To help avoid getting sick this winter, there are numerous proactive dietary and lifestyle steps you can implement into your everyday lives to help build and support your immune system.

CHOOSE CALMING & HEART WARMING DRINKS

Swap a coffee for herbal teas or low caffeinated alternatives

Lemon & ginger

Lemon balm

Peppermint

Chamomile

Chai

Matcha

ANTI-INFLAMMATORY, ANTI-VIRAL &

ANTI-BACTERIAL FOODS

Allium Vegetables 

Garlic, chive, ginger, shallots

Spices

Cumin, ginger, cayenne, chilli, turmeric, oregano, sage, thyme, cinnamon

These warming and spicy additions to soups and hot dishes will help thin, and expel mucous in relation to any present congestion, whilst promoting powerful anti-viral, anti-bacterial and anti-inflammatory effects to help prevent and combat the common cold and boost the immune system.

ANTIOXIDANT & VITAMIN C RICH FOODS

Vegetables 

Brussel sprouts, red or yellow capsicum, dark leafy greens (spinach, kale, silver beet, turnip greens, rocket, broccoli, carrots and cauliflower

At least 5 serves of vegetables a day – 1 serve = ½ cup)

Fruits

Papaya, strawberries, tomatoes, blueberries, cherries, lemons, limes, oranges, melon, kiwi fruit and pineapple (especially to help reduce mucous production related to both upper and lower respiratory congestion) 

At least 2 serves a day

Herbs

Dill, basil, parsley, coriander, mint, thyme, sage, rosemary

Use as a garnish with any meal. Herbs are a nutritious powerhouse packed with vitamins A, B, C and K to help strengthen the immune system.

OMEGA 3s & VITAMIN D

Omega 3 fatty acids and Vitamin D help regulate immune function and reduce inflammation.

Fatty fish such as salmon, mackerel, herring and sardines

Chia seeds, flaxseed or flaxseed oil, walnuts  (use in salads, smoothies or use as simple snacks)

REDUCE INFLAMMATION

Limit processed, refined & packaged foods

Sugar competes with vitamin C when protecting our white blood cells, therefore always opt for nutrient dense complex carbohydrate options, good quality fats, proteins and a large abundance of seasonal fresh fruit, vegetables, spices and herbs.

Minimise dairy products

Opt for alternatives if you are experiencing a cold, as dairy can exacerbate congestion by causing your body to produce more phlegm.

STAY HYDRATED

In summer, the hot weather tends to remind us when we are thirsty. It is much easier to neglect hydration in the colder months as we don’t think our bodies require more water, however keeping our bodies hydrated will help keep our white blood cells circulating which are essential for keeping our immune system strong, flushing toxins and warding off winter bugs. 

GET QUALITY SLEEP

As days get shorter and colder we tend to experience better night sleeps. Take advantage of this and get some good shut eye. Be sure to avoid stimulants from the afternoon onwards, no use of electronic devices an hour before bed, and sleep in complete darkness for optimal sleeping conditions allowing your body to fully restore.    

REDUCE STRESS

High levels of stress can suppress our immune system and prolong negative inflammation, increasing our risk of getting sick. It can be challenging to eliminate all forms of stress in our lives therefore, where possible try to practise at least 5 minutes of guided/self-guided meditation at the start or end of your day.

Implement mindful eating practices such as sitting down to eat your meal away from any electronics or distractions and enjoy at least one meal a day in the fresh air. 

SUPPLEMENTS TO CONSIDER THIS WINTER

Olive leaf extract: Traditionally used to enhance the immune system and aid in the management of viral infections.

A broad spectrum probiotic: Probiotics help build the immune system and support general well-being by restoring the good bacteria in our gut.

Vitamin C powder: to strengthen the immune system and reduce the prevalence of the common cold.

If you are someone who suffers from a weakened immune system and have further enquiries including on supplement recommendations and dosages please don’t hesitate to reach out – nrgwellbeing@gmail.com

Jules xo