Now the colder months have arrived, and the days are shorter it’s time to think about boosting our immune system to help fight those colds and viruses that come with the season. Consider adding these immune-boosting foods to your diet.
Add 2 tablespoons to your breakfast cereals or as a snack – chia seeds are packed with protein for brain fuel and muscle boost, omega-3 fatty acids for heart and brain functionality, and dietary fibre to promote smooth digestion. Rich in vitamin C, phosphorous, thiamine, and niacin, which the body needs to metabolize carbohydrates, fats, and amino acids (protein)
Blackberries are packed with vitamin E for fighting illness, repairing muscles, and digestion. Sweet and delicious Add dark leafy vegetables in a salad for an extra boost.
Super greens Dark leafy vegetables such as spinach and kale are packed with fibre, antioxidants, amino acids, vitamins, and enzymes. The body needs these to eliminate food toxins and help balance metabolism.
Try this immune-boosting green smoothie
Delicious ½ Cupful of Kale, ½ cupful of spinach, ½ avocado, and 5 pineapple chunks (Frozen or fresh) Destalk kale, add ½ cupful and ½ cup of spinach to a blender Add the flesh of ½ avocado and pineapple chunks Add water/apple juice or coconut water Blend and enjoy! Importance of gut bacteria Healthy gut = healthy immune system Improving your gut bacteria (also known as gut microbiome) is a great way to boost your immune system and improve your overall health.
- Eat a diverse variety of healthy food Eat lots of vegetables, legumes, beans, and fruit (we need prebiotics and probiotics).
- High-fibre foods are good for your gut bacteria (bananas, whole grains, apples, broccoli, chickpeas, nuts, artichokes, raspberries, green peas, lentils) Eat fermented foods (Yoghurt, kimchi, sauerkraut, kefir, kombucha, tempeh)
- Eat prebiotic foods- These foods promote the growth of good bacteria in the gut. Wholegrain foods, vegetables, fruit, and nuts contain prebiotics Try to eat a plant-based diet, and avoid processed foods (included plant processed foods) Eat foods rich in polyphenols. Coca and dark chocolate, red wine (in moderation), grapes skin, green tea, almonds, blueberries, and onions.
- Increase your probiotic intake.
Gut friendly smoothie
½ cup of frozen/fresh blueberries, ¼ raspberries, ½ strawberries, 2 tablespoons of Greek Yoghurt, water/orange juice. Add ingredients to a blender and blend till thick and creamy. Enjoy! Vitamin D, Zinc and B12 Add food rich in vitamin D to your diet. The main source of Vitamin D is from the sun.
We do not get enough sunshine during the winter months to supply our vitamin D needs. Vitamin D is vitally important for our immune system and other body functions. Vitamin D rich foods. Salmon, egg yolks, milk, yoghurt, sardines, tofu, cereals, almond milk, mackerel, orange juice, mushrooms, herrings, canned tuna, oatmeal. Vitamin D status can be checked by your GP. There are many supplements available that can be taken alongside a health balanced diet. Zinc-rich foods: oysters, pumpkin seeds, cashews, chickpeas, red meat, poultry, whole grains, cereals, dairy products. Why not add seeds to your breakfast cereal or try them as a healthy snack. B12 helps to boost energy and reduce depression, decrease sugar cravings and lower neurological degeneration. One of 8 essential B vitamins. Vitamin B12 rich foods; meat, poultry, dairy products, nutritional yeast, feta cheese, grass fed beef, eggs, sardines, mackerel.
Try some home remedies that grandma used to make: Apple cider vinegar, garlic, lemon ginger; boil garlic, and ginger, cool the liquid then add apple cider vinegar and lemon juice. Apple cider vinegar- May aid weight loss, reduce cholesterol, lower blood sugar levels and improve symptoms of diabetes. It’s also thought to help kill harmful bacteria in the gut. Take one or two tablespoons per day. Always consult your GP before any major changes in lifestyle
Benefits of Daily Exercise
One of the most important decisions we can make to improve and maintain good health is to introduce regular physical activity into our daily routine. Being physically active can improve your brain health (mental health) help manage your weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to carry out everyday tasks. It’s never too late to start!
Staying fit can definitely boost your immune system, but exercising can be overwhelming.
Worry no more, the Ring of Wellness App was designed to provide you with exercise resources that will keep you fit and healthy. We have a 30 days challenge on the app that will help you push yourself to the next level of fitness.
Download the app now to get started on the challenge, boost your immune system and keep fit!