Build your immunity in the cooler months
You may know Bella as one of our beloved Pilates and Barre instructors here at Scout, but did you know that when she’s not teaching you can find her studying and diving deep into all things health & nutrition?
As winter is just around the corner, it is a time of the year to slow down, take care of ourselves, and nourish our bodies with wholesome foods that will sustain our wellbeing and support our immune function. We’re excited to share some of Bella’s top nutrition tips for the cooler months with you.
As the cooler months creep up on us coupled with the continuing pandemic, it has never been more important to support your health and immunity. Adequate nutrition is essential for the immune cells to function properly. During periods when the body experiences infection, the demands for energy are higher. Micronutrients like Vitamin A, C, D, and Zinc among others, are critical for the cells to initiate successful responses against pathogens.
In the winter months, when it’s cold, we tend to opt for a few more of those ‘hearty’ foods that are high in refined sugars and saturated fats. It’s often a cheap high that can leave us feeling more lethargic, downbeat, and unmotivated to stay healthy. Once we find ourselves in this routine, it is often hard to break out of it and we can become nutrient deficient in essential vitamins for our immunity, leading to a higher risk of COVID, the flu or a bad cold.
Here’s the good news: you can transform your health by integrating bite-size (mind the pun) nutritional and lifestyle habits!
Below are some tips that will help you eat well and sustain your well-being in the coming winter months:
Eat to enhance your immune function
Eat real whole foods which are as unpackaged as possible. If you look on the ingredients list and you struggle to pronounce some of the words, then it’s probably unknown to your body too. Sugars and preservatives found in junk food suppress your immunity, worsen viral infections and can impair your mental health.
Try and limit your alcohol intake. Give your body at least two nights of strictly no alcohol as alcohol can deplete key nutrients and further impede your immunity- not to mention the benefits of waking up and feeling fresh!
Spice it up, baby! Herbs and spices such as ginger, garlic, turmeric, rosemary, chili and oregano don’t just make meals fast and delicious but also have high antioxidant properties.
Strengthen your microbiome. 70 percent of our immune system lies in our gut ( Cohen, S. 2021). What we eat has a huge impact on our health and choosing the right food can regulate the risk of inflammation. Eating prebiotic foods feeds our good gut bacteria - think garlic, onions, leeks, asparagus, artichokes, bananas, apples and seaweed, and if you need a bit of inspiration, see my favourite recipe!
Lifestyle and immune-boosting hacks
Add some movement to your daily diet. Regular moderate exercise has been shown to reduce the risk of infection compared to a sedentary lifestyle (1). It is recommended to do at least 30 minutes of exercise 5-6 times a week (2). Come with us at Scout! Choose from our wide range of daily Reformer, Mat, Barre & Yoga classes - we have something for everyone!
Sleeping is equally important to our health. Without a good night’s rest, we are likely to feel crappy, eat crappy and cut out the exercise which in turn weakens our immune system. Getting enough sleep and being well rested ensures that our body is working optimally. A good night’s sleep can be improved by trying to go to sleep and wake up at the same time every day. Get into a routine of winding down before bed by having a bath, meditating, reading, or simply not looking at your screens at least 1-2 hours before going to sleep to allow for your natural melatonin production.
Harness the power of meditation. For many, meditation seems daunting. You might be someone who thinks ‘it’s not for me’ or ‘I’m bad at meditation. The truth is, there really is no wrong or right way to meditate and you're likely already doing it! Taking a walk, focusing on breathing, or noticing your surroundings are all forms of meditation. High-stress levels are a key predictor in compromised immunity and meditation can help us become more resilient to stress (3).
Be patient and go slow. Remember long-lasting habits do not happen overnight or even in the span of a week. They are built up through taking small incremental steps, so go slow and be compassionate with yourself.
Cinnamon and Cumin Roasted Winter Vegetables with Baked Halloumi
This is one of my favourite earthy and mouth-watering recipes to keep you warm and nourished this winter. Download the full recipe here.
References:
1. Silişteanu, S., and Covaşă, M. (2015). “The importance of nutrition and physical activity in young people increased quality of life,” in 2015 E-Health and Bioengineering Conference (EHB); November 19–21, 1–4.
3. Tugade MM, Fredrickson BL, Barrett LF. Psychological resilience and positive emotional granularity: examining the benefits of positive emotions on coping and health. J Pers. 2004;72(6):1161–1190. doi:10.1111/j.1467-6494.2004.00294.x