IMMUNE SUPPORT FOR AUTUMN AND WINTER
With loads of coughs, colds and flus 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 season.
1. EAT A WHOLE FOOD DIET
Nourish yourself with a combination of fresh vegetables, healthy proteins, small amounts of whole grains, fruit and healthy fats (see Eating Right for Your Hormones).
Avoid relying on processed foods, sugar and alcohol as they deplete the body’s resources and weaken your microbiome (see Gut Health & DNA Testing).
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 (see Menopause Insomnia: Natural Remedies).
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 (see Self Care for Winter Wellness).
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, as well as for muscle, bone, and gut health.
Include foods rich in Vitamin D: oily fish, egg yolks, and mushrooms.
Consider a Vitamin D3 supplement between the autumn and spring clock changes. I recommend Better You Vitamin D3 & K2 spray.
6. ELDERBERRY
If you would like to take something extra to support immune health, elderberry (tincture or syrup) is a good choice. There are lots of good options here.
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 fundamentals right should really set you up for a healthy autumn and winter.
If you feel you are doing all the right things and still catching every cough and cold around, homeopathy can help. My treatment aims to get you back in balance, enabling your body to become strong enough to heal itself. Together we can make a plan to get you back on track, to start eating, living and feeling healthier again.
I offer a no pressure FREE DISCOVERY CALL if you would like to see how homeopathy and health coaching can work for you.