The winter months are a time for getting cosy, enjoying our homes, sleeping more and probably eating more! There are some great aspects of Winter (not least Christmas!) but it can also play havoc with our health.
As the days become shorter and colder, self-care can be deprioritised, but it’s during these months that we need to really up our self-care. From our mood to our immunity, everything needs a boost to counteract the challenges of these winter months.
What do we mean when we say “immunity”?
Before diving into ways to boost immunity, let’s understand what immunity is. Our immune system is a complex network of cells, tissues, and organs that work together to defend our bodies against pathogens like bacteria, viruses, and fungus infections. A well-functioning immune system is crucial for keeping us healthy, especially during the winter months when infectious diseases such as ‘flu and COVID are more prevalent.
Step 1 – Nutrition!
For many of us, the winter usually encourages us to eat more warm, cooked food and more carbohydrates and starches. But our immunity doesn’t thrive from beige foods – it needs a rainbow!
A diet rich in fruits and vegetables provides essential vitamins, minerals, and antioxidants that support immune function. Key nutrients include:
Vitamin C: Found in citrus fruits, strawberries, bell peppers, and broccoli. This vitamin helps stimulate the production of white blood cells, crucial for fighting infections.
Vitamin D: Often referred to as the “sunshine vitamin,” it’s harder to get sufficient vitamin D in winter due to reduced sunlight exposure. Foods like fatty fish (salmon, mackerel), fortified dairy products, and egg yolks are good sources. Consider supplementation after consulting with a GP and checking your levels with a blood test, like our gold profile.
Zinc: This mineral plays a vital role in immune cell function. Foods rich in zinc include legumes, seeds, nuts, dairy, and whole grains.
Antioxidants: Foods high in antioxidants (like berries, nuts, and dark leafy greens) help combat oxidative stress and inflammation, supporting overall immune health.
In addition to the rainbow foods, incorporate healthy fats into your diet, such as those found in avocados, nuts, seeds, and olive oil. Omega-3 fatty acids found in fatty fish can also help regulate immune responses and reduce inflammation.
Step 2 – Probiotics & Gut Health!
Did you know that approximately 70% of your immune system resides in your gut? Including probiotic-rich foods like strained Greek yogurt, kefir, sauerkraut, and kombucha can enhance your gut health and, consequently, your immune function. Prebiotics, found in foods like garlic, onions, and bananas, also support the growth of good bacteria.
Step 3 – More Water!
Staying hydrated is vital for optimal immune function. Water plays a crucial role in maintaining bodily functions, including the transport of nutrients and the elimination of toxins. Aim for at 2 – 3 litres of water a day, and consider herbal teas or broths to keep warm and hydrated during the colder months.
Step 4 – Move!
Very often, movement slows down in the winter but moving can boost your immune system by improving circulation and reducing inflammation and stress. A daily 30-minute brisk walk is plenty of exercise for the average person, so don’t be “all or nothing” about it!
Step 5 – Sleep!
Adequate sleep is crucial for a robust immune system. During sleep, our bodies perform essential repair processes and release cytokines—proteins that help regulate immune responses. Aim for 7-9 hours of quality sleep each night. Create a calming bedtime routine, limit screen time before bed, and ensure your sleeping environment is comfortable and dark.
Step 6 – Manage stress
Chronic stress can weaken the immune system, making it essential to find effective stress management techniques. Consider practices such as mindfulness, breathing exercises, weekly therapy and making time for things you enjoy.
As we get into deeper winter, remember that prevention is always better than cure – the more you engage in these self-care practices, the less you will be susceptible to illnesses, low mood and aches and pains.
Enjoy the cosy months but balance this with some positive steps towards an immune system that you’ve empowered to look after you.
