“Oh the weather outside is shining, but inside we’re stuck here whining. We’ve all caught nasty colds – while it snows, while it snows, while it snows…”
We’ve all been there. The change of seasons hits, and then – as if out of nowhere – the sniffles begin.
Between the daily barrage of coughs and sneezes at work and school, and the never ending stream of new mystery illnesses coming home from daycare, it’s tough to stay healthy in the dead of winter.
Wouldn’t it be great if we could all spend a little more time enjoying the winter wonderland, and less time in bed with a box of tissues in hand?
To help you do just that, we asked our Holistic Nutritionists On-Duty to put together a list of 10 Healthy Tips to Keep Your Immune System in Top Fighting Form!
Be sure to give them a try, and let us know how you keep your immune system in top fighting form by leaving a comment below!
Emotional, mental and physical stress take a huge toll on the immune system. Clean eating, meditation and exercise are all useful tools for combating stress, helping to keep the body strong and resilient.
Get some sleep:
8 hours of quality sleep is essential for health! Sleeping ‘resets’ your body and helps reduce stress, which supports your immune system.
Take a probiotic:
The “good” bacteria in our gut (probiotics) support digestion, combat harmful organisms and help keep your immune system in check. To keep your gut in top form, use a probiotic supplement and consume fermented foods such as kefir, yogurt, sauerkraut and kimchi!
Fresh organic vegetables – like dark leafy greens – come loaded with vitamins, minerals and phytonutrients. They support the immune system while benefiting our digestive system, liver function, skin and bowel health.
Consume healthy fats:
Did you know that Essential Fatty Acids (EFAs) are only obtained through food? Omega-3 sources such as sustainably caught fish, hemp, flax, walnuts and eggs may help decrease inflammation in the body, while increasing the activity of ‘phagocytes’ – white blood cells that eat up bad bacteria.
Create a daily tonic or elixir:
1-2 tbsp of lemon juice or apple cider vinegar in filtered water – or a Turmeric + Ginger Latte (see recipe) – make great immune supporting additions to your day.
Double up on garlic!
Garlic is a natural antimicrobial and, unlike other herbs such as oregano, will not harm your body’s gut flora! To unlock the healing powers of garlic you must chop, mince, dice or press the cloves and then allow it to sit for 10 minutes before use. This process releases the sulphur compounds which form the antioxidant, allicin – which is also responsible for garlic’s bite!
Get in food sources of iodine!
Bad bacteria cannot survive or adapt to an iodine rich environment! This nutrient also plays an important role in thyroid health, which affects your metabolism. Use whole sea vegetables such as kelp, nori, dulse, kombu, wakame and arame which contain a natural source of iodine.
Don’t forget your vitamin D!
Vitamin D plays an essential role in our immune system. As our exposure to sunlight decreases in the winter months, supplementation of Vitamin D3 becomes crucial in the maintenance of good health.
Chaga – a medicinal mushroom that takes many years to reach maturity – offers important health benefits, boasting over 215 phytonutrients! Loaded with antioxidants and adaptogenic properties, this medicinal mushroom is often used as an immune system modulator.
We hope you enjoyed this month’s list of 10 Healthy Tips to Keep Your Immune System in Top Fighting Form! Be sure to leave your favourite way to stay healthy throughout cold & flu season by posting a comment below!
-Your friends @ Nature’s Emporium