With winter fast approaching now is the time to think about how to best support your health through the colder months. There are so many little changes that can be made to improve your immunity and reduce the risk of getting the flu! By the end of this blog, you’ll have a winter health checklist ready to get you through the cold weather.
Consistency is key!
While only small steps are needed to keep you healthy during winter, the secret is to be consistent with what you do throughout the entirety of winter. By staying on top of your nutrients you are able to keep your body’s nutrient levels replenished and avoid your body becoming depleted and run down.
What’s on the list
While there are so many different things that you can do to keep your body healthy during winter, we have narrowed it down to what we think are the five most beneficial things to try.
1. Eat foods rich in vitamin C
Vitamin C provides so many benefits for the body with its main job of contributing to the growth, development and repair of all the tissues in the body. Vitamin C is necessary for proper functioning of the immune system (National Institutes of Health, 2021). Some of the foods that are highest in vitamin C include citrus fruits, strawberries, peppers, tomatoes, cruciferous vegetables and white potatoes.
2. Get in your daily dose of vitamin D and fresh air
One of vitamin D’s main functions is cell growth and maintaining a healthy immune system. One of the easiest ways to get vitamin D is by going outside in the sun. During winter we tend to spend less time outdoors subsequently reducing our vitamin D levels. Cod liver oil, salmon, tuna, dairy foods, milk, sardines and beef liver are some of the foods high in vitamin D (Harvard T.H. Chan School of Public Health, 2023).
3. Hydrate your body
While immune health isn’t the first benefit to come to mind when you think of water, it plays a big role in our immune system. The body requires water daily to help carry oxygen to cells in the body so that it can function and build up its immune system naturally. Having a hydrated body helps to avoid sickness by eliminating toxins and bacteria.
4. Think zinc!
Zinc is a super mineral when it comes to your body’s immunity! It plays a crucial role in the development and functioning of the cells that mediate the immune system such as NK cells and neutrophils. A deficiency in zinc can reduce the body’s immune fighting functions and production of other immune cells (Prasad, 2008).
5. Eat the antioxidants
Antioxidants are nutrients that reduce and stop the damage caused by oxidative stress. They help support the immune system by reducing inflammation and preventing disease. There are many foods rich in antioxidants including ginseng, berries, fish, onion, garlic, pumpkin, mangoes, spinach, dark chocolate and red wine.
Health is your greatest wealth!
Remember, staying healthy is important all year round and one of the greatest wealths we can have. Whether you choose one thing to focus on daily or all five that we have listed above, prioritizing your health will always serve you well and add value to your life!
References
Harvard T.H. Chan School of Public Health, (2023). Vitamin D. Accessed on 05/05/2023, <https://www.hsph.harvard.edu/nutritionsource/vitamin-d/>
National Institutes of Health, (2021). Vitamin C. Accessed on 05/05/2023, <https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/>