Colds and flu are very common this time of year, and that’s when our immune system may need some help! In one year, it is thought approximately 70% of people suffer with colds, 57% with coughs and sore throats and 29% with flu. Can you imagine how many appointments are spoiled due to sore throats and runny noses? That’s why we prepared a short list of tips to get ready for the winter season.
5 TIPS TO GET READY FOR WINTER
The health of our immune system is dependent upon many factors, including a low sugar diet, a good balanced diet and adequate high-quality sleep. There are times however, when our body may need a helping hand, such as the transition from warmer weather to the cold one.
Here are a few steps everyone can take to support the body’s immune defences:
1. Reduce the intake of sugar
Eating 100 grams of sugar, or drinking one 330 ml soft drink, can reduce the ability of white blood cells to kill germs by 40%. This immune-suppressing effect of sugar starts less than thirty minutes after ingestion and may last for five hours!
2. Add more vegetables and whole grains to your diet
Include in your diet a wide range of fruits, vegetables and whole grains. Seasonal goodies, such as squashes and pumpkins, are all full of nutrients, including beta-carotene and vitamin C, which are central to immune health. What about a warming butternut squash & carrot soup tonight?
3. Drink at least 1.5 litres of pure water a day
It may be harder now than it was in the summer, but it’s just as important, as central heating and hot showers dehydrate the body. Enjoy herbal teas and hot soups, and avoid drinking too much tea and coffee, which dehydrates you further.
4. Increase intake of anti-stress nutrients, such as Vitamin C, B-vitamins and Magnesium
A balanced diet, rich in fruits and vegetables, is important for a healthy immune system. If not enough, nutritional supplements can help to ensure dietary intake of nutrients and vitamins that may support your immunity. Vitamin C is particularly important, being one of the biggest immune system boosters of all! YourZooki Liposomal Vitamin C is an effective and delicious way to get ready for winter. B-Vitamins are also essential for keeping the immune system strong, making new red blood cells and nerve function. Click here to find some of the best B-Vitamins supplements.
5. Choose foods that are good for your gut
Feed your immune defences by incorporating foods that are good for gut microbiome like kombucha, kimchi or yoghurt. A diverse gut microbiome is critical to the function of our immune systems. Here are some tips to keep your gut happy!