Winter Wellness

Winter Wellness

It is time to focus on your health as the temperatures start to dip and the sunlight hours are reduced. An immune system that is healthy will translate into better protection from disease and an overall sense of vitality and well-being. Research shows that low immunity can contribute to poor sleep patterns, feeling moody or generally low, slow-healing wounds, a generally feeling of lethargy and fatigue, constant muscle pain and even fitness limitations.

Our exposure to the sunlight is severely reduced, and therefore our natural skin’s production of Vitamin D is much lower than the optimal level required to activate the body’s protective mechanisms of the body and strengthen the immune system. Preparation is key especially if you haven’t done so yet and can go a long way.

Self-care

A lot of us take self-care for granted especially when running a busy household, working long hours and making ends meet.

Exercise: Important for some you time, and to help support your energy levels. But overtraining can make you more vulnerable so make sure you have the right balance and balance your yin and yang accordingly (High intensity form of exercise/Pilates or Yoga)

Sleep: Rest is important. Aim to head to bed for 10 pm, which is when the body makes the human growth hormone which starts our ‘repair mode’ and helps to repair our immune cells. Make sure to avoid any light such as that from phones that disrupt our production of our sleep hormone, melatonin.

Nourish yourself: Essential nutrients

Nourishing our immune system starts with how we nurture our gut. At least 70 % of our immune cells reside in the lining of the gut and are supported by a diverse community of bacteria that live there. Research has shown that beneficial species of gut bacteria influence the innate immune system (which we are born with) and our acquired immune system (which we develop over time). Supporting a healthy microbial balance is therefore important in order to keep our immune system healthy.

* Plenty of fibre: Aim to consume a variety of fibres from wholegrains (brown rice, bulgur wheat, buckwheat, rye flour and bakes); legumes (lentils, butter beans, chickpeas), fruits, vegetables, seeds (flaxseeds, chia seeds, sunflower seeds) and some nuts.
* Variety and colours are important. Healthy food choices are important as there is some evidence that certain micronutrient deficiencies such as zinc, iron, folic acid, vitamins A, B6, C, E and D can have an impact on a lowered immune system.
* Beta-glucans- Found in oats, mushrooms such as shiitake and reishi, barley, seaweed, and algae.
* Antioxidants purple coloured vegetables and fruits such as beetroot, purple potatoes, elderberries, blueberries, blackberries, cabbage amongst others are very high in anthocyanins, a natural compound shown to support the immune system.
* Vitamin A containing foods, such as liver, cod liver oil, eggs, orange and yellow coloured vegetables and fruits. Other sources of beta-carotene include spinach and other dark green leafy vegetables, as well as chard and kale.

Natural Remedies or Supplements can also provide support to our immune systems. This is very true when of high quality, easily absorbed and utilised, and free of nasty and unnecessary ingredients.

These are some remedies we love making use of, especially at this time of the year.

* Nature’s Answer Ashwaghanda to support the adrenal glands and help manage stress.
* Astralagus is a revered immune tonic, traditionally used in Chinese medicine. It has been known to help strengthen the body’s internal systems and may help with colds and upper respiratory tract infections.
* Elderberry has naturally occurring nutritional substances such as rutin, quercetin and anthocyanins, all known for their ‘antioxidant’ abilities. Research shows that elderberries may help to prevent colds, reduce the onset and progression of the flu virus but they also act as a tonic to help reduce nasal catarrh. Elderberries are found in several of the Nature’s Answer products such as Sambucus kids’ formula, Sambucus Black Elderberry Liquid and lastly the Sambucus Black Extract Spray.
* Another favourite product of ours, easy to use and carry on the go, is the Garden of Life Vitamin C spray made with organic wholefoods. Organic Amla berry is one of the richest food sources of vitamin C with naturally occurring bioflavonoids and supporting co-nutrients for vitamin C absorption. Vitamin C Supports the immune system and promotes skin and tissue health.
* The active compound, Oreganum vulgare has traditionally been used for its immune supporting properties. A good example includes the Oil of Oregano by Nature’s Answer which may help support a reduction in chesty coughs, and help reduce the progression of chest infections or other bacterial infections.
* Research shows that a probiotic combined with a prebiotic supplement can help strengthen the gut’s immune system along with a healthy lifestyle and balanced diet. The quality and diversity of the probiotics are very important as well as the total ‘colony forming unit’ count. Microbiome Formula Once daily probiotics for women, men and children over the age of 4 are the perfect addition to the family’s health cupboard.
* Vitamin D3 is recommended to be taken all year round, at a dose of 10 micrograms daily. It is a fat-soluble vitamin that is key for the maintenance of minerals such as calcium and phosphorus. It also helps absorb calcium which plays a vital role in forming and maintaining strong bones. Our main source of vitamin D Is the sun –ultraviolet B radiation from sunlight that can be synthesised by Vitamin D3, the active form of Vitamin D, when exposed on the skin. Research shows that deficiencies of Vitamin D can manifest as constant coughs, colds, tiredness, fatigue, seasonal affective disorder, poor bone and tooth health and low mood. How much we should be taking, has actually become controversial, because it depends on several factors, age group, type of skin, other medical conditions, amongst other things. We are unique and the amount required can vary slightly per person partly due to biologically reasons such as how much it absorbed. Eating the right foods can help but a supplement is also important.
* Available in a convenient organic and vegan spray form with flavours of vanilla and a blend of fatty acids to facilitate its absorption. Garden of life Vitamin D3 spray is an easy to use, on the go supplement. Alternatively, a more concentrated liquid form by Nature’s Answer, providing 4000 IU simply with 2 drops, in a medium chain fatty acid base suitable for vegetarians.