winter wellness 101

Sniffles, flu and colds run riot in the cooler months. Here are some

easy ways to boost your immunity and avoid the dreaded lurgies this season.

 

nuut your body

In winter, our body craves immunity boosting and nourishing foods. Include proteins, carbohydrates and healthy fats in your diet to keep you fit and thriving every single day.

nuut is nutritionally complete food formulated using science and plant-based ingredients to give your body exactly what it needs. It includes the following plant-based nutrients that strengthen the immune system.

Super greens for reducing inflammation, boosting the immune system, detoxifying the body, and promoting healthy digestion.

Vitamins A, D, E and K and B1, 2, 3, 5, 6, 9, 12 for supporting the body during times of stress, assisting energy production, and helping reduce fatigue and oxidative stress. Importantly, they contribute to normal energy metabolism and function of the immune system too. Winning.

Prebiotics and probiotics for supporting gastrointestinal health, maintaining healthy digestion and restoring beneficial gut flora.

Boost your diet with vitamin C

Eating foods brimming with vitamin C ramps up a lagging immune system. Because your body doesn’t produce vitamin C on its own, it’s important to include extra fruit and veggies like lemons, kiwifruit, capsicum and broccoli in your weekly shop and consider a supplement.  Vitamin C comes either in a pure form or is bound to minerals to create an ascorbate form.

Here are the most common types of vitamin C supplements:

Ascorbic acid: this is vitamin C in its purest and bioavailable form. Meaning it is readily absorbed by the body through the bloodstream.

Sodium ascorbate: Pure ascorbic acid can be too acidic for some people's stomach and cause heartburn. If this is the case, opt for ascorbic acid that is attached to a sodium molecule, which minimises acidity.

Calcium ascorbate: This form binds ascorbic acid to calcium which, like sodium ascorbate, neutralises acidity. Calcium ascorbate is ideal for those who have extra-sensitive stomachs, are ill, or can't tolerate other forms of vitamin C.

Other mineral ascorbates: You may see ascorbic acid bound to additional minerals in multivitamins, like magnesium, chromium, zinc, manganese, and molybdenum. When you take any mineral ascorbate form (including sodium and calcium) pay attention to how much of the mineral you're ingesting and that the amount doesn't exceed the recommended daily allowance of that mineral.

 

Increase fresh food and vegetables
If you find it hard to include two serves of fruit and five serves of veggies each day, try juicing them ensuring you include two-thirds vegetables and one-third fruit. An immune-boosting blend of carrot, beetroot, spinach and lemon is ideal for boosting immunity.

 

Exercise regularly

It's vital to keep your workout regimen up during winter, no matter how hard it is to get out of bed.  Studies show that taking regular aerobic exercise five or more days a week for more than 20 minutes a day, is hugely beneficial for fighting off illness.


However, ensure you don't go overboard. Overly strenuous exercise can release cortisol, the stress hormone, into the body which can weaken the immune system.

Scrub up

Frequent hand washing, especially at this time, is one of the best ways to avoid getting sick and spreading illness. It limits the transfer of bacteria, viruses and other microbes, according to the Mayo Clinic in the US. This is important during winter when we tend to cough and sneeze more frequently. Wet your hands and lather up with soap for 20 seconds to help dislodge germs and rinse well under running water.

 

Sleep well

Strive to go to bed and get up at the same time every day, even on weekends. A lack of sleep can have a serious effect on your immune system, making you more vulnerable to catching colds. Try and create a relaxing bedtime routine, such as listening to soft music or soaking in a warm bath. Avoid watching TV or using your computer just before bedtime and turn the lights down low an hour before you turn in for the night, as it will boost the release of melatonin in the brain.