– Nourish –
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.
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)
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
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 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)
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.
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.
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 – firstname.lastname@example.org