Boost Your Immune Health
Winter is a time when our immune systems are put to the test. With colder weather and more time spent indoors, our bodies need extra support to stay healthy. This guide provides essential tips and strategies to boost your immune system and improve resistance to infections and allergens during the winter months.
Key Nutrients to Support Immune Health
Vitamin C: Supports immune cell function. Found in citrus fruits, strawberries, capsicums, and broccoli.
Vitamin A: Maintains the health of the skin and mucous membranes (lining of the nasal passage and gut). Found in carrots, sweet potatoes, and leafy greens.
Vitamin E: Antioxidant function. Found in egg yolk, tahini, raw vegetables.
Vitamin D: Crucial for immune function, and can reduce our susceptibility to colds, flus and other infections. Vitamin D is mainly produced in the body when skin is exposed to sunlight, and also found in small amounts in fortified foods, fatty fish, and through supplementation.
Zinc: Essential for immune cell development. Found in meat, shellfish, legumes, and seeds.
Selenium: A powerful antioxidant that helps prevent cellular damage. Found in nuts, seeds, and fish.
Iron: Supports the production of haemoglobin, which carries oxygen in the blood. Found in red meat, beans, and spinach.
Carotenoids: Converted into Vitamin A in the body. Found in colourful fruits and vegetables.
Omega-3 fats: Have anti-inflammatory properties, and support our immune system. Found in oily fish (salmon, sardines, mackerel), chia seeds, flaxseeds, and walnuts.
Dietary Strategies to Support Immune Health
Increase Antioxidant-Rich Foods:
Eat a variety of colourful fruits and vegetables to ensure a wide range of antioxidants and nutrients.
Aim for at least 5 servings of vegetables per day:
1 cup of leafy vegetables = 1 serving
½ cup cooked or solid vegetables = 1 serving
Consume Probiotic-Rich Foods:
Include yogurt, kefir, sauerkraut, and kimchi to support gut health, which is linked to immune function.
Incorporate Healthy Fats:
Omega-3 fatty acids found in fatty fish, chia seeds, flaxseeds, and walnuts help reduce inflammation and support immune health.
Stay Hydrated:
Drink plenty of water, herbal teas, and broths to stay hydrated and support overall health.
Supplementation to Support Immune Function
Vitamin D: Supplementation is more important during winter with less sunlight exposure. Consult with your healthcare provider for the appropriate dosage - this will depend on your levels, which can be checked through a blood test.
Vitamin C and Zinc: These can be taken as supplements if your diet is lacking. Be mindful of recommended daily allowances and avoid excessive intake. Before taking supplements, consult with your healthcare provider to see if supplementation is right for you, and to check for the appropriate dosage.
Lifestyle Practices to Support Immune Health
Regular Exercise: Engage in moderate exercise like walking, cycling, Pilates or yoga to boost immune function and promote good circulation of lymphatic fluid and blood.
Adequate Sleep: Aim for 7-9 hours of quality sleep per night. Establish a regular sleep schedule and create a relaxing bedtime routine.
Stress Management: Practice stress-reducing activities such as meditation, deep breathing exercises, or yoga. Chronic stress can suppress immune system function.
Maintain Proper Hygiene: Wash your hands frequently with soap and water for at least 20 seconds. Avoid touching your face, particularly your eyes, nose, and mouth.
Additional Tips to Support Your Immune System
Stay Warm: Dress in layers to stay warm and avoid sudden temperature changes, which can stress your body and immune system.
Convalescence: If you are sick, rest and keep up your fluids. Focus on nutrient dense foods - think broths and soups loaded with a range of colourful vegetables. This provides your body the resources and time to recover fully.
Immune-Boosting Recipes
Citrus Ginger Immunity Shot
Ingredients: 1 orange (juiced), 1 lemon (juiced), 1 small piece of ginger (grated), 1 tablespoon honey (optional), a pinch of cayenne pepper (optional).
Method: Juice the orange and lemon. Add grated ginger, honey, and cayenne pepper. Mix well and drink.
Turmeric Golden Milk
Ingredients: 1 cup milk of choice, 1 teaspoon turmeric powder, 1/2 teaspoon cinnamon powder, 1/4 teaspoon ginger powder, 1 teaspoon honey (optional), a pinch of black pepper (to help actiate the curcumin in turmeric).
Method: Heat milk. Whisk in turmeric, cinnamon, ginger, and black pepper. Stir in honey and enjoy warm.
Garlic and Lemon Roasted Broccoli
Ingredients: 1 head broccoli (cut into florets), 2 tablespoons olive oil, 3 cloves garlic (crushed), 1 lemon (zested and juiced), salt and pepper.
Method: Preheat oven to 200°C. Toss broccoli with olive oil, garlic, lemon zest, juice, salt, and pepper. Roast for 20-25 minutes.
By integrating these dietary, lifestyle, and hygienic practices, you can effectively boost your immune system and maintain good health throughout the winter season. Always consider consulting with a healthcare provider or a Clinical Nutritionist for personalised advice, particularly before starting any new supplements to check that they don’t interact with any medications or other supplements you are taking, as well as for appropriate dosage.
For more personalised guidance and support with your health, Katie practices at: Uprise Health, 136 Lennox Street, Richmond, 312, Victoria.
Face-to-face and Telehealth appointments available (Australia wide).
If you have any questions, feel free to reach out admin@katiehopcraft.com.au
The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.