Tips To Help You Survive The Sick Season.
The building blocks for your immune system this winter
Nutrition Tips
Protein: 1.2 grams per kilo of body weight of protein is needed daily to help the body and immune system function. Foods: Lean meats, poultry, fish, eggs, lentils, quinoa, tofu, tempeh, legumes, almonds and pumpkin seeds.
Water Intake: We tend to drink less over the winter period but is vital to stay well. Ensure you are hitting your water intake goals of at least 2 litres a day. Tips: Have an alarm every hour to remind yourself to have some water. Add lemons, lime, and berries to make it more inviting.
Fruits & Vegetables: Provide many important nutrients and antioxidants needed to boost the immune system. “Eat the rainbow” by having a wide variety of coloured fruits and vegetables daily. Tips: Aim for a minimum of 2 servings of fruit daily and a variety of vegetables (no upper limit).
Fibre: Important for gut health, reduces inflammation of the gut & aids the immune system. Tips: Aim for 25 grams daily. Include foods such as whole grains, legumes, beans, vegetables fruits and nuts.
Vitamin C: Stimulates the immune system, aids in infection recovery, antioxidants, and reduces infection severity. Tips: include a variety of foods such as broccoli, Brussels sprouts, cauliflower, capsicum, chilli, kiwi fruits, lemons, limes, oranges, papaya and pineapple.
Zinc: Immune modulating, boosts immune system activation/function, reduces infection severity, and improves infection recovery. Tips: Include a variety of foods such as beef, seafood, eggs, tofu, oats, lentils, lima beans, hemp seeds, pumpkin seeds, avocado, sweet potato, potato, shiitake mushroom and spinach.
Lifestyle Tips
Stress Management: Stress can have a significant impact on your immune system. Ensure in the colder months you are staying connected with friends, loved ones, Meditation, breathwork, and having a hobby can help calm the mind.
Sunlight Exposure: Vitamin D is important for our immune system and the best way to get vitamin D? the Sun! Sun exposure for obvious season becomes less over winter so make sure you get at least 15 minutes on a sunny day and 25 minutes on a cloudy day.
Sleep Hygiene: Sleep is important for the immune system. Ensure you are getting at least 8 hours of uninterrupted sleep each night.
See a Naturopath
If you are constantly getting sick or slow to recover or would like help boosting your immune system for the coming winter, book our naturopath today for your personalised plan to help you this flu season.
Kindly,
Court x