It is the best way to get your winter vitamins in food. Try to favour fruits and vegetables rich in vitamin C, the usual suspects : oranges, lemons, grapefruit, clementines and other citrus fruits; but also berries, peppers, broccoli, Brussel sprouts and kale… Some herbs are also rich in vitamin C such as raspberry leaf or yarrow (your herbalist can design a winter tonic tailored to your needs).
2. Enjoy good sleep hygiene and allow your body to relax and recharge :
Poor sleep quality is linked to higher rates of illness. Our body needs adequate rest to better fight infections and viruses. By resting your body, you are strengthening your natural immunity. Adults should have a minimum of 7 hours sleep a night, teenagers in between 8 and 10, and young children up to 14 hours. If having a restful night is a struggle for you, have a read at our tips for good sleeping habits.
3. Cut out the sugar !
Try to limit your sugar intake as they feed bacteria and viruses and too much sugar will damage your immune system. If you have a sweet tooth, go for dark chocolate and fruit and use wild honey or maple syrup as a sweetener!
4. Exercise regularly :
Studies show that regular, moderate exercise help your immune cells to regenerate regularly. We like brisk walking, cycling, jogging, all those outdoors activities that make you feel good (and increase your intake of vitamin D) & don’t forget to drink plenty of water.
5. Nourish a healthy microbiome :
Good gut health enhances the immune system. Fibres in plant-based foods feed the healthy bacteria in your gut, they keep harmful pathogens from entering your body via your digestive tract. You can find fibres in : pulses (beans, lentils, chickpeas), nuts and seeds, wholegrain, brown rice, quinoa, broccoli, green peas and turnips. Fermented food and probiotic supplements also populate your digestive tract with beneficial bacteria.
Do not hesitate to ask your naturopath or qualified herbal practitioner for dietary advice and/or herbal medicine options to help you to maintain being healthy naturally.
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