Boosting your winter immunity
When cold weather snaps arrive, it can be tempting to hunker down indoors. Even the most disciplined among us can find it hard to go out in inclement weather but, counterintuitive as it may seem, it’s rarely exposure to cold temperatures that makes us sick at this time of year – it’s the staying indoors that increases our exposure to germs. In fact, being outside can actually enhance your immunity, and there are plenty of things we can do to keep our immune health in check during the winter months.
Here are six ways to look after yourself while getting outside during the colder spell:
1. Top up your Vitamin D levels
Vitamin D plays a crucial role in bolstering mood and immune function. It also promotes healthy bones and muscles, so it’s important we get as much of it as we can. The sun is lower in the sky during the winter months, meaning shorter days. There's very little substitute for the vitamin D you get from natural daylight, so make sure you get outside at least once or twice a day.
2. Stay hydrated
Whether you favour a hot or a cold drink at this time of year, it’s important to stay hydrated. It can be tempting to drink less when temperatures are low, but hydration actually plays a key role in saliva production, which is part of your body’s defence against unwanted microbes trying to enter the body. Naturally, if you’re out hiking or climbing in the winter, you’ll need to keep your fluids up too.
3. Healthy gut, healthy body
Gut health has had a lot of air time in recent years, and it’s no wonder: approximately 70% of your immune system resides in the gut. The best way to support your gut microbiome is to ensure you have a broad range of wholefoods in your diet – think fibre-rich fruit and vegetables, plant-based protein, and wholegrains.
As your body metabolises, it'll produce heat. Foods that are high in protein, healthy fats and wholegrains or complex carbohydrates take longer to digest, so will also keep you warm for longer.
When you’re cooking at home or eating out – wherever you are – make sure you’re choosing a wide and balanced diet.
4. Load up on nutrient-rich meals
Nutrient-dense foods or ‘superfoods’ provide the highest amount of vitamins, minerals and antioxidants relative to their calorie count. They include foods such as beans, broccoli, lentils and leafy greens – all of which support energy levels and immunity.
Where you can, select seasonal produce to ensure peak nutritional value and flavour. There’s plenty available at this time of year: citrus fruits will get you your quota of vitamin C; spinach, cabbage and kale are full of vitamins A and E; and nuts are a source of zinc and Omega 3, which both help to fight inflammation.
Take a look at the Firepot menu: our picks for the colder months include Green Gumbo (packed with seven seasonal greens), Tuscan Stew (originally designed for farm workers coming in from the hills), Dal and Rice with Spinach (with five different types of lentils) and Mac’n’Greens (packed full of kale).Studies repeatedly show that spending time outside helps to reduce stress. When you’re out in nature, chances are that you’ll be exercising and/or mindful practices, both of which help you to manage the stress hormone, cortisol. If you fail to keep your stress levels in check, it’ll weaken your immune response.
6. Make sure you’re getting enough sleep
Your body repairs while you’re asleep each night, and it’s during this time that you produce many of the antibodies needed to help fight off sickness. Aim to get 7-9 hours every night, and you’ll also feel a benefit in energy levels.
