With this rain, it's impossible not to feel the seasonal shift. Sore throats, stuffy noses, & stiff necks are everywhere. Here's how to give our immune systems the care and support they need to get us through this autumn.
Avoid inflammatory foods like refined sugar, heated vegetable oils, dairy, gluten, and processed foods, which can lower your immune defences. Instead, opt for a variety of colourful fruits and vegetables daily. Dark leafy greens, berries, and root vegetables are packed with antioxidants and nutrients that help your immune system work at its best.
Special mention foods include ginger, turmeric, echinacea and oregano for their incredible anti-inflammatory properties! Incorporating these into your meals or teas can give you an extra boost. Oregano supplements can be an amazing helper if you feel like a sore throat is brewing.
Manuka Honey is another cold-weather must-have. With both antibacterial and antiviral properties, it's fantastic for preventing and treating colds or the flu. Add it to warm teas or take a spoonful when you feel something coming on.
Omega-3 Fatty Acids: Oily fish like salmon, mackerel, and sardines are rich in omega-3, a potent antioxidant and anti-inflammatory agent. If fish isn't on your menu, an omega-3 supplement can offer similar benefits.
Hydrate with at least 2 litres of room temperature water daily.
Cold food and drinks can weaken your digestive system, so avoid cold and raw foods like salads, sushi, and smoothies, which can slow down digestion during cooler months. Now is the time for warming, nourishing foods like bone broth, soups, and slow-cooked casseroles helping you digest and absorb nutrients more efficiently and keeping you warm.
Vitamin D: As the days get shorter and we lose hours of sunshine, our natural vitamin D levels drop. Consider adding a vitamin D supplement to your routine. This powerful vitamin is key in strengthening the immune system and keeping those colds away.
Vitamin C and Zinc: Whether from food or supplements, increasing your intake is crucial for warding off sickness. Some foods rich in these nutrients include citrus fruits, bell peppers, broccoli, spinach, pumpkin seeds, and lentils. If you're not getting enough from your diet, a supplement can help.
Keep Your Neck and Shoulders Warm: According to Traditional Chinese Medicine, TCM, cold, windy and damp weather can penetrate via the neck, shoulders, and upper back causing us to catch colds and flu or even stiff necks and sore shoulders. So, bundle up in a cosy scarf, don't go out with wet hair and avoid exposing these areas to the elements!
This is the perfect time to take advantage of traditional therapies like acupuncture and cupping, which can treat an ongoing cold, flu, stiff neck, or bolster your immune system and leave you relaxed and calm when you feel that early tingle of sickness.
For those who are pregnant or looking to avoid over-the-counter medicines, these natural methods can help alleviate symptoms and speed recovery. It's a gentle, safe way to help your body feel its best.
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Before Winter fully sneaks up on us with its freezing winds and busy schedules, take some time for self-care. Strengthening your immune system now will keep you healthy and energised as the season progresses. Book your nutrition or acupuncture session today and give your body the
extra support it needs!
Let's stay warm, healthy, and cosy this autumn. 🍂
