– Nourish –
with Jules (Gullu) Balci x
As winter is nearly upon us, 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.
Swap a coffee for herbal teas or low caffeinated alternatives
Lemon & ginger
Garlic, chive, ginger, shallots
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.
Omega 3 fatty acids and Vitamin D help regulate immune function and reduce inflammation.
Limit processed, refined & packaged foods
Minimise dairy products
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.
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.
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.
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 – firstname.lastname@example.org