SUPPORT YOUR IMMUNE SYSTEM THIS WINTER
It’s not an old wives tale, we are naturally more susceptible to colds in the winter months. Viruses can survive longer outside the body when temperatures are reduced and the cold air impairs the immune responses within our nasal cavities. Plus a lack of sunshine lowers our levels of Vitamin D, weakening our immune systems.
Top tips for supporting your immune system
Despite numerous claims, you cannot boost your immune system but you can do things to better support it. Check out Evelyn’s top tips below.
Nourish your body
Focus on eating a colourful and balanced diet and make sure you are eating an adequate amount of calories (this is not a time to be in a deficit). You may also want to consider taking a Vitamin D supplement, especially during these winter months (as recommended by the NHS).
Your body needs extra nutrients to fight off infections, as well as to support recovery from illness. Although a balanced diet won’t prevent you getting a cold, it can help your body deal with it better.
Gut health is key - between 70-80% of our immune cells are present in our gut. Do this by eating a fibre rich diet (see below), aiming for at least 30g per day; and by consuming a diverse range of plant foods per week. Eating fermented foods, such as kefir, kombucha and kimchi have also been shown to increase the diversity of beneficial gut bacteria.
How to add more fibre to your diet: opt for the wholemeal varieties (bread, pasta, and rice), keep the skin on your potatoes, add pulses (e.g. beans, lentils and chickpeas) to your dishes, and increase your fruit and vegetable intake (challenge yourself to try different types).
Need inspiration? Make the most of our Balanced Life Blog (with new recipes added every week); full of seasonal recipes that focus on nourishing the body. Have a go at boosting your fibre intake with our Raspberry and Almond Chia Pudding.
Stay hydrated
Make sure you’re drinking enough. Your body needs to be well hydrated to absorb nutrients from the food you are eating. It’s also important for our lymphatic system which is made up of 90% water. This system removes toxins, waste and pathogens from the body, as well as transporting white blood cells around the body which help to fight infection.
When I’m feeling a little run down I like to make a big mug of hot water with slices of fresh ginger, lemon and honey. The honey helps to soothe the throat (if it’s feeling a little sore) lemon provides a Vitamin C boost, and the ginger is said to have anti-oxidant properties. This always makes me feel better, I think this is partly due to the nostalgic childhood memories of my mum making it for me when I was ill.
Move
Regular exercise can improve immune cell performance by increasing blood flow, strengthening antibodies, and reducing stress and inflammation.
Studies have shown that those who regularly exercise have lower rates of upper respiratory tract infections (which includes viruses like the flu and common cold), and a lower number of sick days.
It is recommended that healthy adults complete at least 150 minutes of moderate exercise per week. Crucially, it’s important to not to add any additional stress on the body - so if 150 minutes currently feels a long way off, start by adding a small amount of additional movement every day.
And importantly make sure you listen to your body. If you are feeling a little under the weather avoid high intensity impact training or lifting heavy weights, instead opt for a restorative yoga flow. We recommend our 15 minute Restore Flow designed to wind down the nervous system and get you ready for deep rest.
Manage stress
Finally switching off on holiday after a stressful period of work and coming down with a cold? - we’ve all been there. Studies have shown that chronic stress can lead to an increase in cortisol, reducing the body’s anti-inflammatory response. Over time, this can lead to chronic inflammation increasing the risk of many diseases.
Keep your cortisol levels under control, by putting measures in place to effectively deal with your daily stressors. This could include: undertaking regular exercise, practicing mindfulness, yoga, meditation, and breathwork (all of which can be found on the on-demand library). It’s important to find what works for you.
Feeling stress during the festive period? Give our simple 5 minute guided Destress Breath a try.
Prioritise Sleep
Lastly, get a good night’s sleep! When we sleep, our bodies secrete hormones that are involved in fighting diseases. Studies have shown that those who sleep for seven to eight hours, have better immunity than those that sleep for less.
Struggling to sleep? Check out our 10 minute Deep Relaxation for Sleep audio.
12 Days of Wellness
We get it - the festive season can be overwhelming. Your social calendar starts to fill up, work parties on weeknights, presents to buy and distant relatives to entertain… It can be easy for routine to go totally out the window.
Here are 12 classes to give you some inspiration and ensure that your wellbeing practices remain in your schedule in the lead up to Christmas.
