Winter Wellness

Winter is here, and with it often comes increased risks of colds, flu, and other illnesses, making it essential to prioritise your immune health.

During these cooler months, focus on nourishing your body with warm, hearty foods that boost immunity—think hearty soups, stews, root vegetables, vitamin C-rich fruits, and plenty of antioxidants. Incorporate immune-boosting spices like ginger, garlic, and turmeric into your meals; ginger helps reduce inflammation, garlic has natural antimicrobial properties, and turmeric contains curcumin, a potent anti-inflammatory compound.

If you're feeling congested, eat plenty of pineapple and utilise steam inhalation. Pineapple can help alleviate congestion because it contains the natural enzyme bromelain, which can reduce inflammation and thin mucus. Additionally, steam inhalation is a simple and effective way to clear the sinuses—simply boil water, add it to a bowl with some eucalyptus essential oil, and place your head above the steaming bowl, covering it with a towel to trap the heat and breathe the steam in for 10-15 minutes.

Establishing a consistent routine with high-quality supplements can further strengthen your defences—some of my favourites include vitamin C, zinc, and N-acetyl cysteine (NAC). Always consult with a healthcare professional before starting new supplements.

Although getting out of a warm bed can be a challenge, maintaining a consistent exercise routine can support mental wellbeing, boost circulation, and promote lymphatic drainage, which is vital for immune function. Additionally, visiting a sauna can be an excellent way to promote detoxification, improve circulation, and relax your muscles, all contributing to overall wellness.

Remember to stay well-hydrated; often, in the cooler months, we forget to drink enough water. Try adding warm water, ginger slices, and lemon to your metal drink bottle to encourage hydration.

If you have air travel planned, I highly recommend purchasing a 100% saline nasal spray to help prevent sickness, as bacteria often enter our system through the nasal passages; bacteria cannot survive in a salty environment, so using a saline spray creates a salty environment that helps to kill bacteria and reduce your risk of infection.

By integrating these practices into your winter routine, you can enhance your immune resilience naturally and enjoy the change of season.