Cart

Your cart is empty

Continue shopping now

Supporting Your Immune System Through the Winter Months

Sporty & Rich Wellness - Supporting Your Immune System Through the Winter Months


By: @drmelissa_co

 

The proverb “an ounce of prevention is worth a pound of cure” could not be more relevant than during cold-flu season. With the winter almost upon us, now is the best time to implement immune boosting techniques to keep yourself well - or at least shorten the duration and severity of symptoms when you come into contact with cold or flu viruses. 

 

Here are my top five naturopathic tips to support your immune function: 

 

Warm, Cooked Beverages and Foods

 

Avoid raw and cold foods, like salads, iced or cold items directly out of the fridge. This is especially necessary if you live in a cold climate. In Traditional Chinese medicine, these foods make digestion more of a challenge, and thermally cool the body down. In the winter, we want to keep the body warm and the digestive fire strong. This is said to support a healthy immune system. Opt for mainly cooked foods and warm beverage. Soups and stews, bone broth, and herbal teas are staples in a winter diet.

 

Vitamin D

 

Have your doctor test your vitamin D levels. It is a simple, inexpensive blood test that will allow you and your doctor to supplement you accordingly. Low vitamin D levels are associated with increased susceptibility to infection. When supplementing, choose a soft gel or liquid format for best absorption. 

 

Orange and Green Vegetables 

 

Consume one cup of dark leafy greens and one cup of orange vegetables daily. These veggies are high in beta carotene and vitamin A, nutrients that are necessary for a healthy immune system. Spinach, sweet potato, carrots, and squashes are all excellent choices. 

 

Sleep 

 

Don’t skimp on shuteye! Sleep provides a reset for the system and allows the immune system to stay accurate and vigilant. Aim for 8 to 9 hours per night and a relatively consistent bed and wake time. 

 

Avoid Sugar 

 

The holidays are often a time when many of us indulge more with alcohol, baked goods and other sweets. Processed sugar, sweeteners, and alcohol can increase inflammation and impact immune function for several hours after consumption. Limit these ingredients to allow your immune system to flourish. 

 

Bonus tip: fast for three hours before going to sleep. Finish consuming dinner and all snacks three hours before your desired bedtime (unless otherwise advised by your doctor). Giving your body a break from digestion overnight is key. This energy can then be used to balance the immune system, detoxify cellular waste, and balance hormones as we sleep, all of which are necessary to staying well in the winter months and beyond. 

 

As always, speak with your doctor who can provide you with individualised tips that are most supportive for your unique system. 

 

References: 

https://pubmed.ncbi.nlm.nih.gov/21527855/ 

https://pubmed.ncbi.nlm.nih.gov/19172691/ 

https://pubmed.ncbi.nlm.nih.gov/31522189/ 

https://academic.oup.com/ajcn/article-abstract/26/11/1180/4732762

Previous
Next

The Wellness Club

5 Benefits of Reformer Pilates

5 Benefits of Reformer Pilates

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates, founder Chris Bardawil Reformer pilates is everywhere, it's not just all over social media we are also seeing our favourite celebs doing it. The reality is reformer pilates has been a staple of many people’s exercise routines for over a decade now, and for good reason.

Read more
Burnout: What Is It and How to Recover

Burnout: What Is It and How to Recover

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co Burnout is a concern I see often in clinical practice. Although it is not a diagnosable disease, it is a syndrome, meaning it is defined by a set of symptoms, but does not have a consistent progression or clear treatment plan. In other words, burnout is a very real issue, but may look different from person to person and require...

Read more
Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Translation missing: ko.blogs.article.by Taylor Davis

  By: Megan Tomlin @gooodmoodfoood Did you know that up to 60% of cases of Hashimoto’s disease go undiagnosed? Or that women are 5 to 8 times more likely to have a thyroid condition? Knowing these facts, it is shocking that so many of us are still unclear about...

Read more
Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Translation missing: ko.blogs.article.by Taylor Davis

By: @dermahealthnutrition The pursuit of youthful, glowing skin is a timeless quest. It fuels a booming industry of skincare products, treatments, and supplements, including collagen, all claiming to improve the signs of ageing. Here's what you need to know to navigate the abundance of collagen powders, capsules, and liquids.  Skin ageing is a multifaceted...

Read more
Sporty & Rich Wellness - Collagen-Rich Foods vs. Supplements

Collagen-Rich Foods vs. Supplements

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil What is the best way to boost your body's collagen production? Supplements or diet, here is a run down of the basics to help you navigate your way around understanding collagen and how you can boost your body's supplies. Collagen...

Read more
The Power of Spending Time in Silence

The Power of Spending Time in Silence

Translation missing: ko.blogs.article.by Taylor Davis

@emily_campbell In today’s age, even if you don’t live in a hustling and bustling city, you may still experience constant noise. We have become so accustomed to noise everywhere we go, including our homes. Without knowing it, you may prefer “background noise” to block out any unwanted thoughts or feelings that pop up....

Read more
Sporty & Rich Wellness - How to Navigate Job Insecurity

How to Navigate Job Insecurity

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy Experiencing a layoff at your workplace or losing your job can be extremely stressful. It's normal to feel a range of emotions during such times. Job loss or insecurity can threaten components of psychological well-being, such as one’s financial health and identity, and leave individuals feeling vulnerable and...

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: ko.blogs.article.by Taylor Davis

By: drmelissa.co A woman’s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a woman’s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or cause...

Read more
The Health Benefits of Ghee

The Health Benefits of Ghee

Translation missing: ko.blogs.article.by Taylor Davis

By: @islandem_ Ghee, or clarified butter, is the product of slowly heating cow’s butter to 100°C until the fat, milk protein (casein), and sugar (lactose) separate. The protein and milk are...

Read more
The Power of Napping

The Power of Napping

Translation missing: ko.blogs.article.by Taylor Davis

By: @inceipek1 In today's fast-paced world, where work schedules are demanding and screens keep us connected around the clock, finding time to rest and rejuvenate has become increasingly challenging. However, one simple yet highly effective practice that offers us a potential solution is napping. Often underestimated, napping holds a plethora of benefits for both physical and mental health. The Science Behind Napping

Read more
Should You Workout on an Empty Stomach?

Should You Workout on an Empty Stomach?

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  This is a topic that has so many variables but this article will give you some real world experience and ideas on how you can come to your own conclusion when it comes to working out on an empty stomach. The first thing to consider...

Read more
5 Mental Health Benefits of Exercise

5 Mental Health Benefits of Exercise

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  Most of us know about the physical benefits of exercise: improved posture, weight management, increased energy, looking stronger...but what about the psychological benefits of exercise? Here are five key benefits your mental health will get from regular exercise.  Better Sleep: Exercise can help regulate our circadian rhythm which is our body's internal clock that influences when we feel tired and when we feel...

Read more