Top Tips to Stay Healthy and Happy During the Cold Season

It is that time of year again, when there are lots of nasty bugs going around, so it is really important to keep yourself healthy especially in the run up to Christmas. I thought I would share with you my recipe for Immune Boosting Shots.

Ingredients

• 4oz ginger, washed, not peeled

• 4oz fresh turmeric root, washed, not peeled

• 2 large oranges

• ½ cup of fresh lemon juice

• 1 tsp freshly ground black pepper

• 1 ½ cups of water or coconut water

Method

Place all the ingredients into a Ninja Bullet and blitz for about 5 minutes. Strain through a sieve to remove the bits, pour into ice cube trays and freeze. You can also store this in a bottle in the fridge for a few days.

Add a cube to hot, cold or fizzy water for a zingy drink that is full of immune boosting nutrients. This is also good for nausea, I have been making these for a friend undergoing chemotherapy and they may also help to alleviate morning sickness.

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Here are my top tips to support your immune system through nutrition: Eat a Balanced Diet:

Consume a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, and antioxidants that support overall health and immune function.

Vitamin C Rich Foods: Foods high in vitamin C, such as citrus fruits (oranges, grapefruits), strawberries, kiwi, bell peppers, and broccoli, can help boost the production of white blood cells and enhance immune function. Did you know that parsley contains lots of vitamin C? Add this to all your dishes.

Vitamin D: Vitamin D is crucial for immune health. While sunlight is a natural source, in winter months, you may need to rely on dietary sources like oily fish (salmon, mackerel), fortified foods, and supplements if necessary.

Zinc-Rich Foods: Zinc is important for the development and function of immune cells. Include zinc-rich foods like lean meats, poultry, seafood, nuts, seeds, and legumes in your diet.

Prebiotics: Prebiotics, found in fermented foods like yogurt, kefir, sauerkraut, and kimchi, support a healthy gut microbiome. A balanced gut microbiome is linked to better immune function.

Garlic: Garlic contains allicin, a compound with antimicrobial properties. Adding fresh garlic to your meals may help support immune function.

Hydration: Staying well-hydrated is essential for overall health. Water helps flush toxins from the body and supports the proper functioning of all bodily systems, including the immune system.

Omega-3 Fatty Acids: Foods rich in omega-3 fatty acids, such as oily fish (salmon, trout, sardines), flaxseeds, chia seeds, and walnuts, have anti-inflammatory properties that can support immune health.

Herbs and Spices: Incorporate immune-boosting herbs and spices into your diet, such as turmeric, ginger and echinacea. These have anti-inflammatory and antioxidant properties.

Limit Sugar and Processed Foods: Excessive consumption of sugar and processed foods can contribute to inflammation and weaken the immune system. Focus on whole, nutrient-dense foods instead.

A balanced and varied diet provides the necessary nutrients to support a robust immune system. However, it is important to note that while nutrition plays a significant role, other lifestyle factors, such as regular exercise, sufficient sleep, stress management, and good hygiene practices, also contribute to overall immune health.