Stay healthy and avoid the winter bugs

With peak cold and flu season upon us, it’s time to give your body what it needs to help you ward off the winter bugs

There are some easy ways to arm your immune system with extra weaponry this winter. We asked Cabot Health naturopath Margaret Jasinska for some of her holistic health advice.

1. Follow a healthy, well-balanced diet

Tweaking your diet to include more plant-based, alkalising foods and decreasing the amount of processed, sugary foods you eat will only have positive side-effects – especially on your immunity. There’s a direct link to good gut health, an alkalised body and a strong immune system and that starts with the foods we eat. So, ditch processed, sugary and refined foods and be sure to include lots of fresh vegetables and fruits and plant-based proteins in your daily diet, with free-range certified organic meats served a few times a week at most.

2. Get sufficient sleep

Quality sleep is essential for all living creatures to heal, rejuvenate and refresh. We need at least six to eight hours of quality sleep each night for the body’s rest and repair processes to function properly and, in turn, for our immune system to work efficiently.

3. Move

Our bodies need movement each and every day. It doesn’t even have to be structured exercise, just move to get the blood and circulatory systems flowing. Aim for at least 30 minutes each day and once you feel fitter and stronger, build this up to 45 minutes or an hour.

Take a walk, do some stretches when you first get out of bed, step away from your desk every hour and walk up and down a few flights of stairs. You will feel a renewed energy and improve your general health and wellbeing.

4. Practise stress management

If stress is left to build up, it leads to unhealthy coping mechanisms and poor lifestyle choices like over-drinking, smoking and eating sugary and processed foods – all of which impact your immunity. Learn to deal with stress as soon as it appears. Whether it is switching off all devices and going for a walk, having a weekly or monthly massage, going to see your favourite movie or enjoying a meditation session, stress management techniques will help you achieve optimal health and wellbeing.

5. Take a cold shower

A study has shown that as the body tries to warm itself during and after a cold shower, your metabolic rate speeds up and activates your immune system. This leads to the release of more white blood cells, which can fight off infections more easily. Your entire shower doesn’t have to be cold – just finish off with a burst of cold water.

6. Get some sunshine on your skin

When you are exposed to the sun’s UVB rays, your skin manufactures vitamin D. This vitamin is critical for a healthy immune system and it enables your white blood cells to kill viruses and bacteria more efficiently.