Nourishing your immune system
Warming Foods
As the days become colder and darker, we tend to look for warming, heartier foods to increase our sense of warmth and comfort.
This is a good time to be cooking soup, making stews and eating porridge-all of which can warm and nourish your immune system to ward off colds and flu like illnesses.
Eating consciously and as well as you are able, will also help you recover more quickly if you do get sick.
Vitamin C Rich
Choosing to buy and eat what is seasonally appropriate will also ensure you get maximum nutritional benefit and is cost effective. Interestingly, winter is the season of vitamin C rich food such as kiwifruit, lemons, mandarins, oranges, pomegranates, and quinces.
In addition, it is the season also for sulphur rich foods (cruciferous vegetables) such as broccoli, cauliflower and brussels sprouts all aid our detoxification and digestive processes, in addition to playing a role on supporting immune function by decreasing inflammation in the body.
Avoid Sugars
Try to avoid sugar as much as possible as research shows that even a teaspoon of sugar can adversely affect immune function. Rather sweeten food with organic honey, stevia or agave, eat a couple of dates with some raw nuts if you are craving something sweet and slowly train yourself to have a more savoury palate.
There are many well researched herbs that can support immunity via various actions. Echinacea, Olive leaf, Astragalus, Andrographis, Ginseng, Reishi mushrooms, Goldenseal, Calendula, Kakadu Plum, Oregano, Rosemary, Sage and Thyme.
*Word of caution: if you are on any medications or have a history of allergies -please check with your health care provider before commencing supplementation. For free health advice, you can also call, use live chat or email the Blackmores Advisory service on 1800 803 760 or email advice@blackmores.com.au
Health-Giving Cooking
Cooking with garlic, ginger, leek, turmeric, and onion, as well as using fresh herbs such as parsley, basil, oregano, thyme as a base for soups and stews can add many health-giving properties to every meal.
Remember to have probiotic rich foods such as yoghurt, kefir, sauerkraut, and miso to feed your beneficial gut bacteria. The gut houses much of your immune system and therefore eating well will help sustain your health during the winter months.
Hero vitamins, minerals and other nutrients for the winter would include vitamin C, vitamin A and D, quercetin and zinc.
Recipe: Green Goodness Soup courtesy of The Healthy Chef
Green Goodness Soup
Keep Moving
It is also incredibly important to keep moving during the winter, even though it requires that extra bit of effort to rise from a warm bed! Early morning sunlight activates melatonin production in the pineal gland and helps to reset the circadian rhythm- ensuring a better sleep in the evening. Exercise boosts circulation and the lymphatic system (which is responsible for producing our infection-fighting white blood cells) as well as helping us feel warm and invigorated. Practices such as yoga helps keep our joints supple and our digestion functioning in the slower pace that winter evokes.
Please reach out to us at Tranquillo Place if you would like more information and book a naturopathic consultation for a more tailored approach to your health this season.
By Rebekah Russell
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