It's that time of year where those nasty bugs try and take hold making our life harder and making us feel down right miserable. This blog takes a snap shot of ways for you and your family to stay on top of those bugs and stay super healthy this winter. Have a read of these immune boosting remedies.
Vitamin D
There is lots of talk on Vitamin D and getting that sunshine in the summer, and for good reason. Vitamin D is made in our skin and that half hour of sunlight means our skin is making it throughout the summer. Come the winter, with the shorter days and us layering up means hardly any vitamin D is made in our skin.
Why is it important?
Vitamin D is essential for the functioning of our immune system and basically fights off those bugs, meaning the bugs either get removed before you get symptoms or are got rid of when you do get poorly. How much vitamin D you have in your body makes a difference to how able you are to fight the bugs off. If you had a low level at the end of the summer, you will be at a disadvantage.
Where do I find vitamin D?
It can be found in eggs, oily fish particularly mackerel, sardines and salmon, red meat, liver, dairy products and plant milks. Make sure you include these in your regular diet. If you think you may be low, have a daily dose of vitamin D at least 1000mcg a day. *
To test your levels of vitamin D you have, there are easy finger prick home tests available.
* It's important to note that while these supplements can be beneficial, it's always advisable to consult with a healthcare professional before adding new supplements to your routine particularly if you are on medications. They can provide personalized advice based on your individual health needs, ensuring you get the right dosage and combination for optimal immune support. Additionally, obtaining nutrients from a diverse and balanced diet is the foundation of good health, and supplements should complement, not replace, a healthy lifestyle.
Vitamin C
This is a water-soluble vitamin which means it doesn’t get stored in the body so getting it every day is really important. It's needed for supporting the immune system and high doses taking at the onset of symptoms can get help getting rid of the virus out of the body. Vitamin C can prevent and reduce cold symptoms.
Where do I find vitamin C?
Everyone always thinks of oranges and yes they do contain vitamin C as do lemons but there are plenty other sources and they are not orange! Vegetables rich in vitamin C are greens, broccoli, tomatoes, peppers and parsley; Fruits high in vitamin C are citrus, blackcurrants, apples, strawberries, kiwi, papaya and mangoes. Also found in sprouted seeds and beans. If you struggle to have these foods or on the onset of a cold, then take vitamin C in a supplement form. When having high doses, choose a buffered supplement. *
Probiotics
Did you know that about 80% of your immune system is in your gut/intestines. Keeping your gut microbiome (all the bacteria/yeasts/microbes that live in your gut) healthy and in a good place will help your immune system defend against any bad bugs. The good bacteria in your gut are like the soldiers lining up against the gut membrane wall, keeping the bad bugs from entering your blood stream. They are your first line of defence.
How can I keep my gut healthy?
Feeding your microbiome the right foods will allow them to thrive and defend from invaders. Eat foods rich in fibre such as vegetables, beans, lentils, oats, wholegrain foods like brown rice & wheat and fruit (especially apples, pears, berries and citrus fruits).
Fermented foods such as Kombucha, Kefir, kimchi and tamari soy sauce are great too.
If you feel you need more support with your gut, take a probiotic supplement. Usually in a supplement form but also good companies do flavoured powder for children. They come in billions of bacteria and a good one can have 6-10 billion. *
Elderberry Extract
This is my favourite go-to when my children are poorly. On the first sign of a cold, I dose them with Elderberry extract and keep doing during the cold. It's in a liquid form so easy for children to take. It's rich in antioxidants and vitamin C and has been used for centuries to support the immune system. It may help reduce the severity and duration of cold and flu symptoms. A handy go-to that you can keep in your cupboard for when those sneezes start.
Grapefruit seed extract
I love this one as it is so easy to have, it's in liquid form and a dose can be squeezed into water bottles. It has anti-microbial properties so helps to kill any bad bugs and keep you healthy. Anyone on medication must check with their GP before taking this.
Zinc
This trace element is so important to immune cells and used in countless functions in your body. For the immune system it helps develop immune cells and helps them function. Low levels of zinc may mean the body struggles with defending against infections.
Where do I find Zinc?
There is a little bit of zinc in a lot of foods. The best sources are lean red meat, seafoods, shellfish, chicken and turkey. Other sources are black pepper, canned fish, green leafy veg, mushrooms, potatoes, seeds, oats, lentils, wholegrains, cheese and eggs.
Garlic
I think you all know that garlic wards away vampires and possibly some truth in it, as it helps to ward away bad bugs. Garlic contains allicin which has an antiviral and antibacterial effect helping the immune system fight those critters.
What else can I do?
Have a varied healthy diet. Have lots of hearty soups with veg and beans, roast dinners with loads of veg, stewed fruit with natural yoghurt, add extra veg to stews and chillies and curries.
Eat at the same time every day, sit and eat in a relaxed environment and chew well.
Bundle up and stay warm.
Get plenty of sleep – 7/8 hours a night.
Go to bed at a good time and don’t have white light for an hour before bed.
Stay hydrated as in winter and when feeling cold, it is easy to forget to drink. Have 1.5-2 litres a day.
Swap to decaff tea and coffee. Drink herbal tea, or decaff tea.
Exercise three times a week whether it is a refreshing walk or working out in the gym.
And remember hand hygiene, sneezing in the nook of your arm. If someone in your family gets a cold, wipe down all the door handles, rails and taps with anti-bacteria to minimise the spread.
If you have tried these remedies but still suffering with immune issues and being wiped out by illness, you may have an imbalance in another area. Book in a complimentary 30 minute call with me where you will be really listened to about your health issues and goals. Then I will consider potential root causes and start you on a plan for improving your health.
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