Top Tips For a Healthy Winter
Celebrity Nutritionist Zoe Bingley- Pullin Shares Her Top Tips For a Healthy Winter
There’s no doubt that the cooler months can wreak havoc on the body. For starters the days are shorter so many people can go days without seeing adequate sunlight which may make them feel tired or down, the temperature drop may lead to a cold or infection and the crisp air can make people feel tired and unmotivated.
Winter only happens for three months of the year, so lets take care of our health, nutrition and power through it. Here are my top tips to keeping you healthy this season.
KEEP YOUR IMMUNE SYSTEM HEALTHY
Undoubtedly the best defence against a cold or flu is your immune system and nutrition is key when it comes to boosting it.
To help you fight back with food this winter, here are the most immune supportive nutrients to crowd out your plate:
Vitamin A
• Vitamin A deficiency is linked to poor immune function and increased susceptibly to colds and flus.
• Sources include wholefoods such as sweet potato, dark leafy greens, carrots, dried apricot, fish and liver.
• Tip: always eat alongside a source of healthy fat for increased absorption. Try swapping rice/pasta for roasted sweet potato and carrot at dinnertime.
Omega-3 fatty acids
• Omega-3 fatty acids are believed to positively modulate the immune response.
• Sources include fatty fish (salmon, tuna, mackerel, sardines), flaxseeds, walnuts and chia seeds.
• Tip: crust salmon fillet in chia seeds and bake until cooked through.
Antioxidant support
• Antioxidants are not only beneficial for beauty but have been shown to be effective against recurrent viral infections.
• CoQ10: beef, sardines, mackerel, spinach, broccoli and cauliflower
• Vitamin E: sunflower seeds, avocado, spinach, olive oil, pumpkin,
• Selenium: brazil nuts and seafood
• Tip: make a nutrient dense take on pesto using raw broccoli, sunflower seeds, pumpkin seeds and brazil nuts!
Zinc
• When it comes to immunity, zinc is a family favourite for good reason. Research has shown zinc deficiency increases susceptibly to infection.
• Sources include pumpkin seeds, beef, wholegrains and seafood
• Tip: add toasted pumpkin seeds to salads, muesli and stir-frys.
Protein
• Protein is made up of essential and non-essential amino acids. Amino acids are necessary to fuel the cells of the immune system and some must be obtained through the diet. Specifically:
• L-methionine: eggs, sesame seeds, brazil nuts, fish, meats
• Glutamine: cottage cheese, cabbage, peas, beans, animal protein
• Tip: serve up a shaved cabbage and pea salad served alongside baked chicken/beef or fish.
Probiotics
• Specific probiotic strains may enhance cellular immune response and support immune function. Specifically, Lactobacillus acidophilus, Bifidobacterium lactis, and Lactobacillus rhamnosus.
• Supplement with good quality probiotics or enjoy bacteria rich foods such as yoghurt, miso, tempeh, sauerkraut and kefir
• Tip: use miso paste as a stock when making a warming soup.
AVOID EXCESS REFINED SUGAR
We have heard it before and I am here to tell you again, refined sugar is bad for us so do your best to avoid it.
Excess refined sugar can reduce the ability of white blood cells to kill invading pathogens which is exactly what we don’t want in winter.
If you must sweeten your food or drinks, swap refined sugar with a bit of Manuka honey or fresh fruit to please your sweet tooth. Remember that eating wholefoods is always going to be better for your health.
MAKE SURE YOU ARE EATING ENOUGH
While many experts will tell you to watch your plate over winter in fear of dreaded weight gain, keep in mind that without adequate nutrient intake our body does not get the energy needed to fuel immune function.
My tip is to focus on counting nutrients not calories. Fill your plate with wholefoods and a wide variety of bright coloured fruits and vegetables to ensure that your body is getting the right vitamins, minerals and nutrients that it needs.
EXERCISE
Finally, make sure you get enough exercise. Exercise is not only great for your mind and body, but it also boosts your metabolism, helps to energise you throughout the day and helps you sleep better at night.
While many of us fall off the exercise bandwagon in the cooler months, remember that it will keep you healthy and social, not to mention that you will be that much more confident in summer if you maintain your fitness through winter.
You don’t need to do HIIT to stay fit. If you are not someone who enjoys jumping around or running, try a low impact activity such as yoga or walking. I also suggest that you complete 3-4 resistance (strength based) sessions per week as studies show that resistance training can keep you burning calories for up to 38 hours post workout. Who wouldn’t want that?!
Immune Boosting Recipe: Bone broth with poached mushrooms – a rich source of amino acids and immune stimulating mushrooms!
Written by Zoe Bingley Pullin. Celebrity chef and nutritionist Zoe Bingley- Pullin is about to launch the winter round of her popular online food program Falling In Love with Food. Designed to help people build a happier relationship with food. Through the program, Zoe gives practical tips and advice that help participants create permanent, positive and healthy lifestyle changes.
