Winter often brings an increase in seasonal illnesses, but you can take proactive steps to support your immune system naturally. This year is no exception with some reportedly nasty viruses circulating. We want to help our patients with their overall health and although we can't stop you catching a cold, there are proven way's to naturally boost your immunity and reduce the severity and duration of many common winter illnesses. By getting the basic's right focusing on wholesome food, restorative habits, and time-tested remedies as well as some newer idea's, you can protect your health and enjoy the colder months.
Get the basics right: Movement, Nutrition, Sleep and Stress!
Movement:
Enjoy Fresh Air and Social Connection Don’t let the cold keep you indoors! Spending time outdoors, even in winter, can do wonders for your health.
Meeting friends for a walk in the park or enjoying a coffee outside not only gets you moving and reduces the risk of coming into contact with viruses but also provides social connection, which plays a vital role in mental and emotional well-being—both of which are closely tied to immune health.
Boost Heart and Lung Health Through Fitness Regular movement strengthens your cardiovascular and respiratory systems, which are essential for overall health. Winter is the perfect time to try indoor activities like yoga, Pilates, or a brisk treadmill walk, but don’t overlook outdoor options. Even moderate exercise helps your immune system function at its best.
Nutrition:
Reduce Ultra-Processed Foods and focus on Nutrient Density
Ultra-processed foods, like ready meals, sugary snacks, and fizzy drinks, can weaken your immune system by disruption your micro-biome, causing inflammation and depriving your body of essential nutrients. Instead, aim for whole, natural alternatives.
Nourish Your Body with Probiotic and Prebiotic Foods A healthy gut is the foundation of a strong immune system. Support your gut microbiome with:
Probiotic Foods: Yoghurt, kefir, sauerkraut, kimchi, and miso are rich in beneficial bacteria that support digestion and immunity.
Prebiotic Foods: Foods like garlic, onions, bananas, asparagus, and oats provide the fibre that feeds those beneficial bacteria, ensuring they thrive.
Pairing these foods can enhance gut health, which in turn boosts your body’s ability to fight off winter bugs.
Use Science-Backed Vitamins Certain vitamins have strong scientific backing for immune support:
Vitamin D: The UK government recommends that everyone, especially during autumn and winter, takes a daily Vitamin D supplement of 10 micrograms (400 IU). This is because sunlight exposure is limited, and it's difficult to get enough Vitamin D from food alone. A Vitamin D supplement helps support your immune system and overall health.
Vitamin C: A classic immune booster, found in oranges, kiwis, and peppers.
Zinc: Known for reducing the severity and duration of colds, found in seeds, nuts, and shellfish.
Omega-3 Fatty Acids: Anti-inflammatory and beneficial for overall health, found in fatty fish, walnuts, and flaxseeds.
Try Natural Remedies
Bone Broth: Beyond gut health, it’s warming, easy to digest, contains important proteins and minerals and is a great base for nourishing soups.
Ginger and Turmeric: Both have anti-inflammatory properties that can give your immune system a gentle boost.
Steam Inhalation: Add eucalyptus or tea tree oil to a bowl of hot water and inhale the steam to clear your airways naturally.
Stay Hydrated with Hot Drinks
Drinking hot beverages can help keep you warm, hydrated, and support your immune system in winter. Sipping warm drinks throughout the day has also been linked to reducing viral load. Studies have shown that many tea's can inhibit Covid-19 virus in saliva. Black Tea was most effective while Green, Mint, eucalyptus-mint, and Raspberry teas also showed inactivation of COVID at higher concentrations.
Herbal Teas: Ginger, peppermint, chamomile, and echinacea tea can help soothe the throat, reduce inflammation, and boost immunity.
Hot Water with Lemon and Honey: This classic remedy helps hydrate the body, soothe a sore throat, and provide antioxidants.
Bone Broth: A warming, nutrient-rich drink or stock that supports gut health and immunity while providing comfort and hydration. We swear by the immune bosting benefits of bone broths. You can make your own or buy pre-made (check ingredients lists for ultra processed ingredients).
Sleep & Stress:
Prioritise Sleep
Sleep is essential for recovery, stress reduction and immune health. Aim for 7-8 hours of restorative sleep each night and a regular bed time. Daylight in the morning and daily exercise are also important in regulating your circadian rhythm.
Manage Stress and Support Recovery
Chronic stress can suppress your immune system, making you more susceptible to illness. Focusing on the basics of rest, movement, nutrition, and additional therapies such as mindfulness, acupuncture, massage or sound healing sessions can help to reduce stress and enhance your overall well-being.
What else can I do?
Try Saline Nasal Sprays
Studies have found that using a saline nasal spray at the first sign of a cold or flu can help reduce the duration of symptoms (6 days vs 8days), help prevent the spread of illness within families and reduce the need for anti-biotic use. To use a saline nasal spray, aim it back and slightly to the side, and spray it well into your nostril. Let the fluid sit for a few seconds, and then you can move on to the other side.
Take a cold Shower
This may sound counter intuitive but taking a 30 second cold shower each day has been found to reduce inflammation, aid your immune system and has been linked to reduced time off work in a recent study. If you are interested in this subject want to take this theory further why not try out the Wim - Hof workshops held monthly in the Barn here at the clinic.
Keep your feet Warm!
This next one may sound like an old wives tale and (counter -intuitive to the previous point). Research conducted in 2005 found that subjects were 30 percent more likely to come down with the flu if their feet were cold for 20 minutes or more during flu season. The exact cause is unknown but thought to be to do with circulation. It would appear that potentially short burts of cold exposure boost the immune system but being cold for prolonged periods should be avoided.
Conclusion: Winter doesn’t have to be a season of illness. By embracing these healthy, natural tips, you can strengthen your body’s defences and enjoy the season to its fullest. Small, consistent changes to your routine can lead to lasting health benefits.
Ready to boost your health this winter? Book a chiropractic adjustment, massage, or a Pilates session at Guildford Chiropractic Centre. Our expert team is here to help you feel your best all season long.
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