This is a guest blog post by leading Harley Street nutritionist Rhiannon Lambert, taking us through some advice to keep us fit and healthy this winter. Find Rhiannon’s socials at the bottom of the post and enjoy!
As we enter these next few cold wintery months, our immune system can often get shot down by illness, whether that is cold and flu, sore throats or generally feeling exhausted. But what can we do to keep our wellness high and working in the winter?
Following a balanced diet full of nutrient dense foods such as complex carbohydrates, proteins, healthy fats and of course vegetables and fruit are the key to a successful healthy winter. While there is no, one food that dispels infection, there are plenty of foods that can be introduced to help prevent infection and keep your body fit and healthy.
5 KEY STAPLE FOODS FOR IMMUNE SYSTEM:
- Citrus Fruits
Citrus fruits are full of Vitamin C, which is known globularly for its benefits to the immune system. Vitamin C is highly concentrated in immune cells that help fight infections fast, and since our bodies do not produce or store it, we must source it from the diet! Popular citrus fruits include; oranges, lemons, limes and grapefruit. Have a piece of fruit for a snack, or infuse your water intake with lemon and lime!
Spinach is also a brilliant source of Vitamin C. But additionally, spinach is full of beta carotene and antioxidants, which increase the ability of your immune system. Spinach is also a darky leafy green, which we hear so much about as they are full of vitamins such as A, K, C, and B and minerals such as magnesium and calcium. Cook your spinach, or eat it cold, either way claim the benefits of spinach.
Spice up your foods. You can even try a whole range of spices such as garlic, chili peppers, and turmeric to boost immunity and enhance circulation. Ginger is great to remedy a sore throat, and acts as an anti-inflammatory. Ginger is great in hot water on a cold winters morning, as well as in autumnal soups.
When buying Yogurt, it is always important to look for one that contains “live and active cultures” as these cultures will stimulate your immune system to fight infection and disease in your body. Yogurt is also a great source of Vitamin D which can often be low during the winter months, but is needed in the diet as it can be beneficial to the immunity. A thing to note, often pre-flavoured yogurt contains high amounts of sugar so try to choose a plain yogurt and top with your own fruit for flavour!
Everybody in their lifetime has been given chicken soup or broth when they are ill in bed. Poultry, such as chicken and turkey is high in Vitamin B6. This vitamin plays a vital role in many chemical reactions in the body, such as forming new and healthy red blood cells. Additionally, when making chicken broth, the use of boiling the bones holds benefits such as gut healing and immunity.
Vegetarian sources of protein, especially pulses, contain tons of fibre and nutrients to keep you fighting fit. Quinoa has a complete amino acid profile, which is excellent for the building blocks of protein (the structure of our body) and add some pulses to your meals. Pulses can also be a great source of iron and B vitamins providing you with energy and ensure your veggie sources are fortified as often as possible to get B12.
In total, we should be focusing on not only macronutrients, but the micronutrients that are often forgotten, such as vitamins A, B and C, and minerals such as Iron and Zinc.
Apart from keeping our diet full of goodness, there are other ways to keep your body both mentally and physically well in the next coming months.
Getting out and about, breathing in fresh air does your health a world of good. But also exercising stimulates the release of endorphins which makes you feel “happy”.
Illness can spread fast in a home, especially the common cold. Preventing infection from spreading around the entire family is vital, and cleaning surfaces, door handles and objects that everyone touches; TV remote, toilet handle can minimise contamination from family member to family member.
Taking enough time for yourself, to recuperate can be beneficial for your health. Getting enough sleep at night can make a big difference when waking up the next morning. We all know when we don’t get enough sleep we feel grouchy, and this can affect the rest of the day, and even your immune system. So be mindful in the winter months, give yourself rest to maintain your health.
There are so many ways to a healthy winter, and most are basic. Eat well, sleep enough, and get out. Most seem like common sense, but making an active effort to follow through can be beneficial in the long run and the key to winter wellness.
Don’t forget you can pre-order Rhiannon’s book, Re-Nourish, released on the 28 December 2017!