WINTER READY
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GET WINTER READY WITH SIMPLE LIFESTYLE TWEAKS
The shorter days have arrived. The cold and flu bugs can be challenging. However, we can help boost our immune systems by preparing ourselves.
REVIEW YOUR DIET
Your diet may be balanced but then with longer working days you resort to pro
cessed foods. This can create nutritional deficiencies that affect your immune system.
Try including fruits, beans, grains , fish & unsaturated fats and avoid quick fix processed meals – can also be more economical to avoide the processed options.
FEED THE GUT
What happens in the gut can impact the function across your body.
70% of the immune system is your gut & the health of your immune system is governed by gut microbes. Taking more time to chew over your meals can release digestive enzymes & therefore reduce bloating.
TURN SHOWER TO COLD
Cold water has direct effects on the immune system at a cellular level . It can increase immune cell numbers & challenge the body causing cells to release heat shock proteins that are protective & stop DNA damage. Cold water exposure also increases the neurotransmitter norepinephrine which can lessen pain & inflammation . At the end of your shower take it as cold as you can build up the time slowly to get used to it.
EXPAND YOUR PILATES & YOGA REGIMES
Meditation can bring rest to your body and gives us time to just pause especially when we are juggling work, children & family.
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TRY THIS
Reinvigorate your lymphatic & immune systems to calm the mind by reversing gravity. Prop a bolster up on two yoga bricks or stack of books. Lie down & extend one leg at a time up on the bolster. Rest your arms to the side of you & your head on the blanket. close your eyes . Hold the position for 5 minutes if you can . ( don’t forget to breathe in & out . When you breathe in expand your abdomen )
I personally prefer Pilates & have personal experiences. I had covid then developed lethargy & tightness in my chest . Pilates really helped get rid of the tightness, anxiety , improved my sleep, balance & I now feel more flexible & my posture has improved hugely .
2. WINTER FOODS TO STOCK UP ON
Nutritional therapist VJ Hamilton suggests some key additions to your diet:
- Chicken Broth – Rich in Protein shown in studies to modulate some viruses as they spread into your body
- Use garlic, ginger, cinnamon, liquorice root & mushrooms.
- Dark chocolate rich in amino acid boosts mood & is rich in iron .
- Eggs, turkey, salmon tofu & nuts .
- Oily fish is a fantastic source of Vit D . Insufficient Vitamin D can lead to fatigue, muscle pain & weakness, headaches & brain fog. Up your intake of oily fish such as salmon anchovies, mackerel, & sardines.
- Start taking 10mg of Vitamin D in October if you haven’t already. The most effective type of Vitamin D is D3.
SKIN REGIME
Moving into the autumn/ winter you need to get your skin ‘annualised’ as it may have different needs to the summer . You can waste a lot of money changing your whole routine when it may just mean a slight tweak to lock in moisture. Please trust your beauty therapist rather than the online chats that are out to “flog you products that will cost you a fortune”
If you would like to discuss your beauty regime please do contact me.
Thank you