As we transition into winter, the number of people catching colds increases. During winter people often experience blocked noses, coughs, headaches and body aches. Whilst catching a cold or virus may be inevitable, you can reduce your chances of getting sick. We give you 5 tips for boosting your immunity before winter arrives.
Diet
To prepare for winter, start adopting a healthy diet in autumn. As well as getting you ready for the cooler months, a balanced diet will make the gut and digestive system healthy. This in turn, will keep your immune system strong.
In Traditional Chinese Medicine, warming foods such as root vegetables are said to nourish the lungs. It is also ideal to add cabbage, leeks, beans, asparagus and broccoli, along with pears, walnuts, cinnamon, apples, plums, garlic, onions, horseradish and mustard to your meals. Ideally, start cooking with whole grain foods like brown rice, quinoa, oats and millet. Try combining these foods with oily fish (like salmon, mackerel, tuna or sardines) and flavouring with herbs like turmeric, rosemary, thyme, basil and dill.
Sleep and rest
Autumn is the best time to embrace the indoors, and look for more introverted pursuits.
Wind down as the sun sets each day by reading a book or taking a bath. Other indoor suggestions include playing a board game or doing a crossword or puzzle. It is even a good idea to adjust your bedtime routine, so that you can go to sleep earlier. Now is the time to add an extra hour or two of sleep each day.
Hygiene
Washing our hands became second nature during the pandemic. This was partly due to the spread of Covid-19, but also as we became more aware of how easily germs can be spread. Germs can remain on door handles, shopping trolleys and other surfaces.
Overuse of harsh hand sanitisers can kill off ‘good bacteria.’ However, you should still wash your hands with soap and water before and after eating, and after using the bathroom. It is also a good idea to wash your hands if you sneeze, cough, or blow your nose. These steps can help reduce the spread of germs.
Probiotics
70% of our immune system lives in our gut. With this in mind, if the gut is not functioning properly our ability to fight off infections decreases.
You can support good gut health by taking a probiotic daily. Probiotics are live microorganisms. These microorganisms can restore the natural balance of the gut. Probiotics can be also be found in fermented foods. These include things like kimchi, sauerkraut, kefir, Kombucha, yoghurt (as natural as possible) and tempeh. Probiotics can also be taken as a supplement (either in a powder or tablet form).
Stay active
Despite needing to slow down and get more rest as we ease into winter, maintaining some level of physical activity is still important to keep the body healthy.
Mix up your exercise routine by swapping your morning run for a slower walk or jog. You could also try gentle exercises such as swimming, dancing, or stretching. Gardening, Tai-Chi, Qi Gong, yoga and pilates are also exercises that can help strengthen and support the body, and the immune system at this time of year.
We recommend our nearby neighbour Jackie Allen Yoga for a great range of classes.
Come and visit us at 23 Sturt Street, Ballarat, to discover a wide range of fermented products, including those made locally by The Fermentary, probiotics and other supplements to help support you throughout the change of seasons.
Our naturopaths are available in-store every day to discuss your general health concerns and private consultations can also be arranged for a more customised health and wellbeing plan.
