As the colder months draw in, it may be harder to keep up those healthy habits that we sustained over the summer when there was more daylight and warmth and outdoor activities. However, it is more important than ever during the winter to stay healthy as we are exposed to more bugs due to everyone being indoors. Also, our immune systems can become less robust due to lack of vitamin D from the sun and we may exercise less if we have less energy to stick to our normal routines when it is cold and dark.
According to the NHS, there are many more illnesses during winter. These include worsened asthma, worsened arthritis and many viruses like flu, norovirus and colds. So during this time, it is vital to look after our health to have the strength and energy to continue to perform well at work and enjoy our leisure time.
Here are ten tips to keep you fighting fit this winter:
Sleep 8-9 hours a night - sleep is vital to keep your immune system strong. Try to go to sleep and wake up at the same time each day as this will help your energy during the winter. It is tempting to keep sleeping when it is dark and hit the snooze button or sleep in on weekends. This impacts our circadian rhythms and makes it harder to stick to a regular routine. If you struggle to wake up when you need to in the morning, consider investing in a light lamp to use every morning to train your body into a good waking cycle.
Daily movement - exercise is very important to keep our energy levels high. It keeps the lymph fluid moving round our body which gets rid of waste in our cells. Ideally try and get outside for a walk regularly and do some strength building every other day like pilates or yoga or good old press-ups and squats and lunges. Remember “energy begets energy” so if you are feeling low on energy, you probably need to move more.
Have your vitamin D levels tested - during the winter, without daily access to the sun, our vitamin D levels can plummet leaving us vulnerable to viruses and other health issues. A simple test can advise you if you need to supplement or get away for some winter sun. If you decide to supplement with vitamin D, it is important to supplement with magnesium for a couple of weeks before commencing to ensure you do not become deficient. Vitamin D supplementation requires magnesium for the conversion to an active form that the body can use. Also, try to find a vitamin D supplement that includes vitamin K2 to ensure calcium in your body is directed to your bones and not to soft tissue like the arteries.
Improve your gut health - according to Dr Mark Hyman, over 70% of our immune system is housed in the gut so it is sensible to boost numbers of our good bacteria with fermented foods like kimchi, sauerkraut, kefir and yoghurt. Also, try to regularly feed your good bacteria with prebiotic foods like garlic, onions, leeks, apples and asparagus.
Reduce your toxin exposure - in order to reduce the burden of toxins on your immune system, regularly air your house (this combats outgassing of toxins by new furniture and carpets), address any mould in your house and only use paraben-free and fragrance-free beauty and household products.
Manage stress - stress can be worse than a poor diet for suppressing your immune system. Your body cannot tell the difference between a predator chasing you and you running for your life and worries due to finances, work or a relationship. Take time daily to do things you enjoy and that relax you. Breathing deeply for a few minutes several times a day can keep stress at bay.
Eat nutrient-rich foods - our immune systems require vitamin A (organic eggs, organ meat like liver), zinc (oysters, beef, pumpkin seeds), vitamin C (fresh colourful fruit and vegetables) and essential fatty acids from oily fish like salmon and sardines.
Avoid sugar and processed foods - sugar suppresses our immune system. Research indicates that drinking one litre of a sugar-containing drink or 100 grams of sugar can suppress our immune system for 4-5 hours. This can really set us back if we are in the midst of fighting a virus. Processed foods also impact our immune system if they contain artificial sweeteners, colourings and preservatives as our body will identify them as foreign invaders. Replace sugar with fresh fruit and eat protein, fibre and healthy fats at each mealtime to keep your blood sugar balanced.
Good detoxification - in order to keep toxins flowing out of the body, ensure you have daily bowel movements through good fibre intake, eat a variety of proteins from both animals and plants, regularly eat cruciferous vegetables like broccoli, cauliflower and brussel sprouts (ideally lightly cooked). And sweat regularly through exercise or time in a sauna or steam room.
Time with friends and family - spending time with those you love significantly boosts your immune system. Loneliness has been shown to depress the immune system. Try to arrange to meet friends and family for walks, meals and fun activities even if your schedule is busy.
I hope these tips help you stay resilient this winter and avoid all the bugs. Looking after your immune system will keep you healthy in old age as well as help prevent allergies and autoimmune diseases so it is time well spent. Please email me if you would like a copy of my free Boost Your Immune System Checklist or if you have any questions about supplementation.
