Winter Wellness Nutrients for Mood & Immunity
As the winter season approaches, it’s essential to prioritise your health and well-being. The colder months can bring unique challenges to our physical and mental health, but with the right nutrition and lifestyle choices, you can thrive during this season. Here are some key nutrients to increase your intake of through food to help you boost your mood and immunity this winter.
1. Vitamin D:
- Boosts mood and supports immune function.
- Sources: Oily fish (salmon, mackerel, anchovies, sardines, herring), eggs & sunlight exposure.
2. Omega-3 Fatty Acids:
- Reduces inflammation which has a beneficial effect on mood & joints.
- Sources: Walnuts, flaxseeds, chia seeds, & oily fish (salmon, mackerel, anchovies, sardines, herring).
3. Vitamin C:
- Strengthens the immune system and fights off winter colds.
- Sources: Citrus fruits, strawberries, bell peppers, broccoli & parsley.
4. Zinc:
- Supports immune function and helps with wound healing.
- Sources: Pumpkin seeds, chickpeas, lentils & lean meats.
5. Magnesium:
- Calms the nervous system and aids in quality sleep.
- Sources: Dark leafy greens, nuts, seeds & whole grains.
6. Probiotics:
- Promote a healthy gut microbiome and support immune function.
- Sources: Yogurt, kefir, sauerkraut, kimchi, & other fermented foods.
7. Prebiotics:
- Feed the good bacteria in your gut and enhance digestion.
- Sources: Garlic, onions, leeks, bananas, asparagus, and whole grains
Winter Wellness Lifestyle Tips
1. Prioritise Sleep:
- Create a relaxing bedtime routine.
- Keep the bedroom dark and cool.
- Limit screen time before bed.
- Get outside first thing in the morning to kick start your circadian rhythm
2. Manage Stress:
- Incorporate stress-reducing activities like meditation or yoga.
- Practice deep breathing exercises.
- Prioritise self-care and take time for yourself.
3. Stay Hydrated:
- Drink plenty of water, herbal teas, and warm broths.
- Hydration is crucial for overall health and can support immune function.
4. Include Seasonal Produce:
- Choose a variety of colourful fruits and vegetables.
- Seasonal options include Brussels sprouts, sweet potatoes, and citrus fruits.
5. Exercise Regularly:
- Stay active with indoor or outdoor activities.
- Exercise boosts mood and supports overall health.
6. Immune-Boosting Herbs and Spices:
- Incorporate garlic, ginger, turmeric, and cinnamon into your meals.
- These have immune-boosting properties.
Remember, winter wellness is about nourishing your body and mind. Incorporate these tips and nutrient-rich foods into your routine to stay vibrant and healthy throughout the season.
Information given here isn’t a substitute for medical advice. Changing your diet may impact medication. Please discuss this with your GP.
If you would like more individual support and to discuss your specific health situation or dietary needs, book a free chat with me to see how I can best support you. I have a diet MOT or a range of packages to suit your needs.
