Winter Wellness by Jo Doran

“Good Health is not something we can buy.  However it can be an extremely valuable savings account”. 

Anne Wilson Schaef, PhD Clin.Psych.

Prevention is key in having the healthiest winter possible!  Although we can’t always avoid all illness, we can boost our immune function to give us the best chance of fighting illness and a have a strong recovery.  I’d love to share with you in this article some key areas and tips to support you through the oncoming winter months.

Let’s get straight down to the “guts” of the matter.  Our stomach acid and gut microbes assist in protection from harmful pathogens, viruses and bacteria.  Bloating, excess flatulence and poor bowel habits are signs there may be an imbalance in gut bacteria so including gut optimising foods before we reach these signs is the goal.  Prebiotic and probiotic food will work to build the gut environment to increase immune function with inclusion in your diet of onion, garlic, leek, asparagus, fermented yoghurt, kombucha, tempeh and miso. 

Our immune system requires antioxidants and phytochemicals from plant-based foods including tomato, broccoli, avocado, sweet potato, apples, paw paw, red grapes, beetroot, beans, kale, leafy greens and citrus fruits. Include some of these foods each day to give your immune system a boost.

Now let’s look at protein.  Protein rich foods provide the building blocks for your immune cells.  Without adequate protein the immunoglobulins required to protect you from pathogens will struggle.  Choices include meats & poultry, lentils, peas, beans, dairy & eggs, nuts and seeds.  Our healthiest fish choices include mackerel, herring, anchovies and sardines. 

If you are ill choose foods which will release nutrients more easily into the digestive system including soups, slowly cooked casseroles and smoothies.

Remember your overall lifestyle including sleep, exercise and fresh air which will impact your immune function.  Also have your serum Vitamin D tested regularly, early winter is an ideal time to assess this.  During times of safe UV levels (below 3) expose areas of skin to the sun to allow vitamin D production.  Check the Bureau of Meteorology Perth Forecast online for daily UV safety.  Autumn and dry winter days are wonderful times for sitting outside for lunch, walking, cycling, outdoor cafes and gardening. 

Now consider your exercise, as movement isn’t only for your muscles and bones! Movement will stimulate the flow of lymphatic fluid to transport the white blood cells (for immunity) and clears bacterial waste products.  Remember to see your GP prior to commencing an exercise program if you have pre-existing health conditions.

Break out the wok or fry pan to try this Ginger Beef Stir-fry recipe as a tasty source protein, zinc and selenium.  It is easy to make for a delicious lunch or dinner.  Wishing you all a very safe and healthy winter.