Winter Immune Support: Top Nutrition & Lifestyle Tips for Colder Months
This winter, avoid seeking quick fixes and focus on building a consistent routine built on a holistic foundation combining targeted nutrition and healthy lifestyle habits to help support immune system health.
Follow this winter wellness guide for tips on how to stay on top of your immune health and help navigate your way through winter!
Disclaimer:Always speak with your doctor before taking any action regarding your health. Supplements have a wide range of potential effects and it's important to ensure that they are right for you. This article is not intended to diagnose, treat, or cure any disease. This post is based on general knowledge and does not provide specific medical advice. This article is for informational purposes only and in no way attempts to diagnose a specific medical problem. You should always consult your healthcare provider before commencing any supplement regime particularly if pregnant, breastfeeding or on any medications. |
Targeted nutrition
We all know the importance of nutrition for overall health and wellbeing, and maintaining healthy eating patterns throughout winter is essential. Incorporate a varied diet that includes seasonal fruits and vegetables as well as whole grains, lean proteins and healthy fats to ensure you don’t miss out on essential vitamins and minerals to support immune health.
However, it can be challenging to consistently meet nutritional requirements through diet alone so it might also be worth considering additional support through supplementation.
Tip: adding a variety of finely chopped vegetables into stews, soups, pastas and broths can help incorporate a range of nutrients without forfeiting the warm, comfort meals we crave in winter.
Vitamin C
Vitamin C is a sought-after nutrient in winter as it’s widely recognised for its role in supporting immune health. This essential vitamin cannot be produced by the body, so it must be obtained from the diet or through supplementation. Vitamin C acts as an antioxidant to protect from free radicals and supports healthy immune system function.
Foods rich in vitamin C include citrus fruits, capsicum, dark leafy vegetables, tomatoes and cruciferous vegetables such as broccoli.
Tip: add citrus fruits such as orange slices or a squeeze of lemon to your water to increase vitamin C content and intake throughout the day.
For additional support, consider Herbs of Gold Vitamin C 1000 Plus which contains high strength vitamin C to maintain immune system health.
Vitamin D
In winter, reduced sunlight exposure can make it a challenge to maintain adequate vitamin D levels. While it can be difficult to find the motivation to go outside in the colder seasons, spending time outdoors with skin exposed to the sunlight during daylight hours where possible assists with the natural production of vitamin D.
Additionally, choose food sources of vitamin D such as eggs and oily fish, including sardines and salmon. Herbs of Gold Vitamin D3 1000 contributes to immune system health and function and is a convenient option to help maintain vitamin D levels during winter.
Tip: go for a short walk early in the afternoon, not only for sunlight exposure but to also incorporate physical activity in the day.
Zinc
Zinc is an essential mineral that contributes to healthy immune system function. Foods naturally high in zinc include shellfish, lean meats, nuts, seeds, legumes and whole grains.
Herbs of Gold Ultra Zinc + is a complex nutritional formula containing high strength zinc to support immune system health.
Additional lifestyle tips
While key nutrients play a pivotal role in maintaining health and wellbeing, everyday lifestyle habits are often overlooked as factors that contribute to immune system health.
- Prioritise quality sleep
There is a noticeable difference in how we function throughout the day when we don’t have adequate sleep. Consistent and good quality sleep isn’t normally the first thing people think of when it comes to immune health but is an essential factor to maintaining immune system function. Adults should aim for approximately 7–9 hours of quality sleep each night for optimal health. Adequate sleep plays a critical role in regulating immune responses, while insufficient sleep is associated with impaired immune function and can make us vulnerable to infection1.
To get good quality sleep, establish a bedtime routine, reduce stimulating activities, such as screen time before bed and keep your sleeping environment dark and comfortable.
- Stay hydrated
We aren’t reaching for the water bottle nearly as much in winter as we do in summer, but aiming to drink water regularly throughout the day keeps you hydrated and maintains fluid levels and circulation, contributing to healthy immune system function.
Tip: options such as herbal teas or warm water also help to maintain fluid intake during colder weather.
- Move your body
Consistent and regular exercise is essential for both physical and mental wellbeing. It doesn’t have to be intense workouts, but brisk walks and workout classes such as yoga and Pilates can help support circulation, energy and overall health.
References
1 Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflügers Archiv – European Journal of Physiology, 463(1), 121–137. https://doi.org/10.1007/s00424-011-1044-0
