The change of seasons brings out the bugs that cause colds and flu but, by following these simple health tips, you can steer clear of the dreaded lurgies.
Eat well
A healthy, well-balanced diet the most important aspect of health and wellbeing. So, eat a variety of nutrient rich foods and make sure you get out for a long walk once a day, or two short, vigorous walks. You’ll be amazed at how strong your immune system will be just by following this one tip.
Eat these essential micronutrients
It’s one thing to have a well-balanced diet, but there are some micronutrients you can eat to give your immune system a real boost. If your diet takes in all five food groups, you should be okay, or you can focus on foods rich in:
Vitamin A
- milk and dairy
- dark green leafy vegetables
- fish
- sweet potatoes, carrots and pumpkins
Vitamin B6
- fortified cereals and grains
- beef and poultry
- starchy vegetables
- non-citrus fruits
Vitamin B12
- milk
- Swiss cheese
- yoghurt
- fortified cereals
- liver
- mackerel/salmon
- sardines
Vitamin C
- citrus fruits, such as oranges, lemons, grapefruits and limes
- Kiwi fruit
- blueberries
- red peppers
- kale
- Brussels sprouts
- strawberries
- broccoli
Vitamin D
- salmon
- eggs
- fortified dairy products
Selenium
- nuts
- seafood
- chicken
- eggs
- mushrooms
Zinc
- oysters
- lean meat
- poultry
- seeds
- legumes
Iron
- wholegrain cereals
- lean meat
- fish and poultry
- legumes
- nuts
- leafy green vegetables
Increase your probiotic intake
Probiotics help to bolster your immune system by increasing white blood cell activity and boosting your natural immune barriers. You can take a probiotic supplement, or you can just incorporate more of these foods in your diet:
- yoghurt
- kefir
- sauerkraut
- dark chocolate
- microalgae
- miso soup
- pickles
- tempeh
- kimchi
- kombucha tea
Get more sleep and exercise
It’s easy to sleep in during winter. I mean, how good is it to wrap yourself up in your doona and put a pillow over your head for a cold morning sleep-in? Easy. But getting up and exercising is a little more difficult – especially in the colder months.
Still, after a good sleep, it’s not so tough getting up, popping the heater on and doing a few push ups, some yoga and maybe some stretches.
Your body works its best when it gets a balance of good food, rest and exercise, so make a concerted effort to get a good night’s sleep, then eat well and exercise a little each day and you’ll reap the rewards – and be more likely to stay fighting fit this autumn and winter.
Do you have cold and flu fighting tips for our members?
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