It’s that time of year again where warm, balmy nights and days soaking up the sunshine seem like a distant memory (sigh). As we get set for coats, scarfs, gloves and boots, being able to dodge the coughing and spluttering in the office or on public transport can become a skill in itself! While I have been known to hold my breath when passing a ‘splutter’, I also make sure that I supercharge my nutrition over the cooler months to give my immune system a boost. Here are my top tips for keeping the bugs at bay this winter.
Put the good things in
Let’s face it; eating salads or drinking smoothies throughout winter is just not as appealing as it is in summer. According to Traditional Chinese Medicine, Winter is the best time to nourish our bladder and kidneys by having foods that are warm, easy to digest and rich in protein. Winter is also seen as the ‘downtime’ where our metabolism and overall energy slows down to help us build strength and reserves for the cooler months. Good foods to be eating that support this process include root vegetables (sweet potato, yams, parsnips, carrots etc), slow cooked red meat (preferably organic and grass fed), wholegrains that you can make into porridge or add to soups and strews (like quinoa, oats, buckwheat, millet and amaranth) and circulation boosting spices like cinnamon, chilli, ginger and turmeric.
Don’t forget your vegetables
It’s common throughout winter to crave more comfort foods/meals, many of which contain much more carbohydrate than we actually need (cue the winter weight gain!) While there is nothing wrong with adding some rice to your stirfry or some quinoa alongside a stew, make sure you are mindful of your portions. ½ cup of cooked grain or other carbohydrate (like potato) is generally all you need. Bulk up the rest of your meal with veggies and remember to always make sure you have something green.
Swap salads for soups
While salads are generally super healthy and an easy way to get lots of vegetables into our diet, sometimes munching away on cold leaves and crunching on vegetables just doesn’t hit the spot. I don’t believe in eating things ‘just for the sake of it’, so if a salad isn’t inspiring you, it’s time to find another (just as healthy) option. This is where soup is fabulous! Soups, like salads, are a great way to get your veggies in – and are generally more pleasant to eat when it’s cold and miserable outside. Try to make sure that you pick one that has lots of different vegetables in it as well as some protein (chicken and vegetable, beef and vegetable etc rather than pumpkin soup with a bread roll). When making soup at home make sure you include a cut of meat that is ‘on the bone’ for added flavour and nutrients. Soups can also be made ahead of time and frozen to help you stay organised with lunches or dinners on days where you’re a bit more time strapped.
Invest in a slow cooker
I’m not sure how I would survive without my slow cooker! For someone who is generally time poor, I love nothing more than throwing all my ingredients into my slow cooker and flicking a switch. Slow-cooked meats are generally easier for us to digest and like cooking soups, it’s best to choose a cut of meat that is on the bone (think osso bucco, lamb shanks, chicken drum sticks (skin removed) etc) I always bulk up my stews and casseroles with extra greens. I simply scatter a a couple of handful of baby spinach leaves, broccoli florets or some snow peas over my stew when I walk in the door. The steam and heat from the stew cooks these greens perfectly!
Spice it up!
Herbs and spices are loaded with substances called phytochemicals. These chemicals are non-nutritive, meaning that they don’t add any energy to our diet, but they help program our cells to work more efficiently. Specific phytochemicals have specific actions. Some of the ones that have the most immune boosting actions are found in garlic, onions, ginger, chili, thyme, rosemary and in the zest of lemon and oranges.
See a Naturopath
There are many other herbal medicines and supplements that can be used really effectively to help promote a healthy immune response or to get you better faster if you do pick up a bug. I also find Live Blood Screening to be a powerful tool that allows a deep understanding of your immune function and potential areas that need to be strengthened. But just because something worked for a friend, doesn’t necessarily mean that it will suit you. One of the common herbal medicines that I see people overdoing throughout winter is Olive Leaf Extract. This is a powerful immune tonic, but it also has a strong anti-bacterial affect on the healthy bacteria that live in your gut. If you take it for too long (or in the wrong dose) you may end up with dysbiosis (an imbalance of bacteria in the gut). If you are prone to getting sick (or work in an office with many others who do) taking a herbal medicine or some specific nutrients can be great to maintain your health over winter. Just be sure you get appropriate advice from a qualified professional and leave the googling for another time.
Just because it’s winter doesn’t mean that you have to get sick. Many people resort to the fact that just because ‘things are going around’, it means they will get it too. A few simple dietary changes or restoring your deficiencies now can go a long way to ensuring you make it through winter unscathed and with your health, wellness and vibrancy in tact.
