A Naturopath’s top tips to stay healthy during the winter months!
Up your intake of fruits, vegetables, herbs & spices!
Fruits, vegetables, herbs and spices are rich in vitamins and minerals, loaded with antioxidants and have anti-inflammatory properties which help to modify immune responses and support a healthy immune system.
Aim for 5 - 7 serves of colourful veggies and 2 - 3 serves of antioxidant rich fruit per day.
Add herbs and spices to your meals including thyme, rosemary, mint, sage, oregano, chives, cinnamon, cardamon, basil, turmeric, ginger, and dill.
Sip on herbal teas including echinacea, ginger, chamomile, dandelion, chicory root, passionflower, peppermint, lemon grass, hibiscus, and elderberry.
Enjoy the sunshine & boost your vitamin D!
Enjoy the sunshine & boost your vitamin D levels.
Vitamin D helps to regulate the immune system by reducing inflammation and enhancing the function of immune cells that protect us against viral, bacterial and/or fungal pathogens.
Aim for at least 15-30 minutes of direct sunlight per day.
Manage your stress!
Stress can impact our immune system’s ability to fight off antigens, which makes us more susceptible to infections.
If you’re feeling stressed, try to implement a few practices into your daily routine to help calm your nervous system and clear your mind.
This could include meditation, practicing mindfulness, booking in for a massage, walking in nature, calling a friend, deep breathing, journaling, or taking some time out for yourself.
Move your body daily!
Exercise, physical activity and movement helps to circulate blood and nutrients throughout the body and modulates the immune system by increasing the production of white blood cells (which help protect us against pathogens).
Aim for 30-60 minutes of movement (walking, running, resistance training, bike riding, swimming, yoga, pilates, etc.) each day.
Prioritise sleep!
Adequate rest and sleep can help to reduce inflammation and enhance the ability of your immune cells to fight off viruses and other pathogens.
If you can, aim for 7-9 hours of sleep per night.
Chat to a Naturopath or Nutritionist!
Get in contact with me, Caitlin Jane Naturopath or book a consultation in my Yeppoon clinic or online for individualised advice on additional supplements and herbs to help boost your immune system and prevent that unwanted cold or flu!