Winter is almost here and with the change in weather it is definitely feeling more like winter. The winter season is a particularly stressful time on our immune system. Healthy lifestyle, good nutrition and our herbal allies can go a long way to keeping us healthy and strong throughout winter. These principles can also help us recover quickly when we do succumb to the occasional germ and decrease the likelihood of secondary infections.
Tip 1: Healthy Eating – is essential this time of year to feed our bodies with the nutrients necessary to maintain a strong immunity. Fruits, vegetables and whole grains will be your best sources of antioxidants while eggs, cheese, mushrooms, fish liver oil and fortified foods will be your best source of vitamin D when the sun is not high enough to help us produce adequate amounts. If you do not already take one, you may want to consider a multivitamin/mineral supplement.
In addition to the vitamin D rich foods try to include the following foods daily:
- Vitamin C rich – citrus fruits, pomegranates, cranberries, broccoli
- Vitamin A rich – yellow/orange winter squash, carrots, yams, leafy greens
Tip 2: Hydration – is also important this time of year; particularly if you are sick. Getting an average of 2 quarts a day is recommended and it does not have to come just from water. When it is cold outside it is actually better to drink warm fluids like broth and herbal teas.
Tip 3: Stress – can put an extra burden on our bodies and decrease our immunity. Managing stress, particularly around the holidays when our schedules get hectic and we have more late nights, is essential in keeping our selves healthy. Adding tools like deep breathing, meditation, yoga or even a warm bath with essential oils can help.
Tip 4: Sleep – is critical to keep our immunity strong. We actually repair and rebuild our cells at night while we are sleeping. At the first sign of a cold or flu sometimes going back to bed can be all that is needed to stave off a more serious illness.
Tip 5: Wash Hands – as often as possible to help reduce the transmission of viruses and bacteria. Soap with essential oils and hot water will do the trick.
Tip 6: Immune Boosters - the following can be added for extra assistance
- Antimicrobial Foods – garlic, onion, mushrooms, lemon, honey
- Herbal Immune Stimulants (can add to food when cooking) – astragalus root, burdock root, ginger root, cayenne pepper, turmeric
- Probiotics – the good bugs in your gut also work to increase your immunity
- Cold & Flu Prevention Drink: 1 cup lemon juice, 5 crushed garlic cloves, 1 tsp grated ginger, 1/8 tsp cayenne, honey and water to taste
Nutrition Consultations are available at Synergy+ with Dionne Detraz, RD.
Contact Dionne directly to schedule an appointment at 415-250-0567 or dionnedetraz@comcast.net.