With shorter days and colder weather you may want to give your immune system a little support to keep yourself healthy through the winter period and avoid those dreaded colds. Follow our healthy tips for a cold free winter.
Eat a Wholefood Diet: Vitamins A, C, D and E, as well as minerals selenium and zinc, and Omega 3s are needed to support your immune system. Focus on eating whole foods, such as quality animal protein, legumes, whole grains, nuts and seeds, as well as plenty of fresh fruits and vegetables, full of antioxidants.
Avoid processed meats, fried foods, soft drinks, processed baked goods, or products with artificial sweeteners or refined sugars. Eating too much of them suppresses the immune system.
Hydration: Its easy to forget to drink water as the weather gets cooler but staying hydrated is essential for proper functioning of cells, tissues and organs and fluid helps to transport nutrients around the body. Herbal tea counts towards your daily quota so get creative with the sinter herbs and spices and enjoy some lemon and ginger or cinnamon tea.
Good Bacteria: 80% of our immune system is located in our digestive system. So keeping a healthy gut is very important to keep a strong immune system. Probiotics are good bacteria that can be found in whole and fermented foods, such as raw sauerkraut, miso, yogurt and kefir or in the form of supplements.
Vitamin C: Vitamin C can shorten the duration of a cold and is can help to strengthen our immune system and keep our bodies healthy. The best sources are found in fresh fruit and vegetables including berries, citrus fruits, kiwis, peppers and dark green leafy vegetables.
Sleep: Not enough sleep increases the risk of illness. The body rejuvenates and strengthens when it’s at rest. If you can, sleep 7 to 8 hours a day.
Exercise: Exercise keeps us fit, improves immune function, aids better sleep and release feel good endorphins.
Echinacea: If you feel a cold coming on, consider Echinacea to shorten its duration and for its anti-inflammatory properties.