Winter Fight Bites
Nutritionist Grace Scott MSc BSc
It is almost impossible to prevent cold and flu viruses from making their winter appearance, but there are certainly ways that we can bolster our immune systems to respond to these attacks. Alongside the classic advice of ‘Catch it, Bin it, Kill it’ and ‘take cough or flu medication at regular intervals’ a few good healthy habits will really help us.
Try to get at least 7-8 hours a night:
When we’re tired our bodies aren’t fighting against viruses as hard as they could. Sleep disruption may reduce immune function so getting enough sleep is massively important.
Regular exercise:
This helps to boost our immune system and contributes to general good health. Exercise promotes blood circulation, which enables cells and substances of the immune system to freely move through the body and protect us more effectively. Children should have 60min a day and adults 30min 5 days a week.
Remember to eat the rainbow:
Eating plenty of fruit and vegetables will provide varied and excellent sources of nutrients, vitamins, minerals and fibre as well as non-nutrient phytochemicals which contribute to the normal functioning of the body.
Winter doesn’t have to be an unwell time; winter vegetables such as carrots, parsnips, turnips and swede can be roasted, mashed or made into soup for a comforting winter meal. What I particularly like about fresh soup is that such a simple dish can be made from scratch, with knowledge of exactly what it contains. Other winter warmers like chilli con carne or shepherd’s pie provide a decent dose of satiating protein which should prevent unhealthy spontaneous snacking and can be complimented by an abundance of immune boosting vegetables including tomatoes, onions, garlic, shallots, chilli, sweet potato, broccoli the list goes on! Dishes like these are simple, nutritious, easy to prepare and can be quickly thrown together with whatever ingredients you have in the fridge or freezer.
Stay hydrated:
As well as enough fuel for the day hydration is equally important. Drinking plenty of fluids replaces those lost from sweating, having a runny nose and will prevent wintery dry skin. Water is always the drink of choice, but hot steamy drinks may also relieve some congestion symptoms. These include; herbal teas, honey and lemon water infusion and types of broth.
There is no doubt in my mind that healthy balanced body will help to fight off those miserable coughs and colds.
For more winter warmer recipes, check out the BBC Good Food Healthy Winter collection online (link Below).
http://www.bbcgoodfood.com/recipes/collection/healthy-winter
Good Luck, Grace
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