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September 2008
Unfortunately, we haven’t seen much sun this summer in the UK and Autumn now seems to be in the air. Now is a perfect time to boost energy levels and immune function to get us through the Winter months.
Flu seems to be common during Winter and, as a virus, it cannot be treated with antibiotics. Therefore improving immune function and prevention are key in helping to mimimise the duration of an infection and to be able not to fall victim to it too often.
Including as much variety as possible in your diet ensures you are receiving a wide range of nutrients. This includes not only vitamins and minerals, but also essential fats and protein which are vital in keeping the body healthy. Aim for lots of fruit and vegetables, wholegrains such as brown rice, porridge oats and good quality lean protein such as chicken, oily and white fish, lentils, beans and nuts and seeds. This not only gives your immune system the help it needs, but also gives the other body systems the raw materials to function at their best.
There are some specific nutrients that support the immune system. Zinc is a mineral that is involved in hundreds of enzyme reactions as well as the production of white blood cells. These are the soldiers of the immune system, and keep invaders out. Include sesame seeds, tahini, chick peas, pumpkin seeds and fortified bread. Vitamins A, C and E work together to strengthen the immune system too, with vitamin C found to stimulate antibodies and white blood cells needed to combat the flu virus. Include berries, broccoli, onions and cabbage. Good sources of A and E are sweet potato, sunflower seeds, milk, eggs and oily fish. |
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What you eat is important, but so too is taking care of yourself. A few early nights helps your body rest and recuperate, especially if you are feeling a bit under the weather. Long term stress can really interfere with your immunity, so make every effort to unwind when possible.
Start the day with some gentle stretches (Click here). Skin brushing (Click here) helps to increase the circulation and increase body warmth during cold winter months.
If you are unlucky enough to catch a bug, then avoid sugar. Research shows that neutrophils, a type of immune cell are 50% less effective after a hit of sugar. Instead go for light broths, chicken soup, lightly steamed vegetables and some steamed white fish.
The immune system is complex and can be affected by many factors, nutrition being one. Here are some tips to increase your resistance this winter:
To see the tips and recipes you will need Adobe Acrobat click here to download it
for free.
Winter recipes
Chickpea Soup (Adobe PDF)
Minestrone (Adobe PDF)
Ginger-Orange Beets (Adobe PDF)
Energising Muesli (Adobe PDF)
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