How to Prepare for the Cold Season?

As the cold season approaches, it's important to support our body’s natural defenses to stay healthy and energised. The shift in temperature, combined with shorter days and less sunlight, can challenge our immune system. Here are some practical tips to help prepare for the cold months ahead and keep our health in top shape.

Focus on Immune-Supportive Foods

A well-balanced diet is key to maintaining a resilient immune system. Aim to include a variety of nutrient-dense, whole foods that help support the body’s natural immune responses, such as:

• Citrus fruits (oranges, lemons, grapefruits) are a good source of vitamin C, which plays a role in supporting immune health.
• Leafy greens (kale, spinach, swiss chard) are packed with vitamins, minerals and antioxidants.
• Garlic and ginger, known for their anti-inflammatory and antimicrobial properties, which can help maintain immune balance.
• Fermented foods (yogurt, sauerkraut, and kefir) are excellent for gut health, a crucial component of our immune system.

Stay Hydrated

Even in colder weather, it’s important to stay hydrated. Herbal teas, broths and warm lemon water with honey can keep hydration levels up. Proper hydration helps our bodies flush out toxins and maintain healthy mucous membranes, which are the first line of defence against any pathogens.

Consider Supplements Wisely

While food should be the first source of nutrients, certain supplements can help support our immune system during the colder months:

• Vitamin D: with reduced sun exposure, many people experience lower levels of vitamin D, which is critical for immune function. A supplement can help bridge the gap.
• Zinc & Vitamin C: may shorten the duration of colds and reduce the severity of cold symptoms.
• Omega 3: associated with supporting a healthy inflammatory response, which may contribute to overall immune function.

Prioritise Sleep

Quality sleep is essential for immune health. Aim for 7-9 hours of sleep per night to allow the body to repair and regenerate. Consider winding down with a calming bedtime routine, such as herbal teas or meditation, to improve the sleep quality.

Stay Active and Get Outdoors

Even though it’s cold outside, regular physical activity helps to boost circulation and keep our immune system strong. Try indoor workouts like yoga or strength training, but don’t forget to get outside when you can! A brisk walk in the fresh air not only improves mood but also increases exposure to natural light, which can benefit our circadian rhythm and vitamin D levels.

Manage Stress

Chronic stress can weaken our immune system. To stay resilient during the colder months, incorporate stress management techniques into daily routine, such as mindfulness, deep breathing exercises, or a relaxing hobby. Keeping stress levels in check can support our overall health and helps the body respond better to seasonal threats.

Please note that this information is for general guidance only. Before making changes to your diet or taking any supplements, it's important to consult with a healthcare professional to ensure they are appropriate for your individual health needs.