immune support to get you through the winter
With loads of bugs and nasties around at the moment, and the clock change just around the corner, it feels like a good time to think about supporting yourself through the colder months. Here are six simple ideas to help you stay protected and avoid getting depleted this winter.
1. EAT A WHOLEFOOD DIET
Nourish yourself with a combination of fresh vegetables, healthy proteins, small amounts of whole grains, fruit and healthy fats.
Avoid relying on processed foods, sugar and alcohol as they deplete the body’s resources and weaken your microbiome.
Choose warming foods as we go into the winter months, such as stews, soups and spices.
2. PRIORITISE SLEEP
Get into a healthy sleep routine: avoid screens for at least an hour before bed and do something relaxing in that hour, e.g. reading a book.
Make sure your bedroom is calm, cool, comfortable and dark.
If possible have regular going to bed and waking times.
Avoid caffeine after 2pm.
3. REDUCE STRESS LEVELS
Avoid taking on too much. In the run-up to Christmas it’s so easy to overbook ourselves: remind yourself that it’s ok to say no!
Make time for a regular relaxing activity, whether it’s deep-breathing, meditation, yoga, gardening or reading a book.
4. MOVE YOUR BODY
Power up your body and get the blood, oxygen and lymph circulating to every part.
Choose an activity that makes you happy, whether that’s a 10k run, a walk by the sea, or dancing around your kitchen!
5. VITAMIN D
Vitamin D deficiency is common for people in Northern Europe during the winter months, because of the lower levels of sunlight.
Vitamin D is important in contributing to the immune response.
Include foods rich in Vitamin D: oily fish, egg yolks, and mushrooms.
Consider a Vitamin D3 supplement between the autumn and spring clock changes.
6. ELDERBERRY
If you would like to take something extra to support immune health, elderberry (tincture or syrup) is a good choice.
Elderberry contains high levels of Vitamin C, and has been shown to shorten the duration of colds and flus.
While this isn’t an exhaustive list of immune support options, getting these basics right is fundamental and should really set you up for a healthy winter.
If you are doing the basics and are still getting everything going, one cold after another, homeopathy can help. It helps get you back in balance, enabling your body to become strong enough to heal itself.
If you fell lost as to how to begin, how to get healthy and incorporate these ideas into your life, health coaching is what you have been looking for. Together we can make a plan to get you back on track, to start eating, living and feeling healthier again.
I offer a FREE DISCOVERY CALL if you would like to see how homeopathy or health coaching can help you.