Supporting your immune system this winter

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The winter season has arrived and with it comes the colder temperatures and shorter days. While the sun goes down earlier and our bodies try to get used to the chill, it is normal to experience a decrease in energy or feel unwell. To maintain our immune system and keep our bodies healthy there are simple daily habits that we can do to keep strong, and it starts with our food intake, staying active and sleeping habits.

One of the best ways to support your immune system is by fuelling it from the inside. When choosing  meals, focus on consuming a variety of nutrient-rich foods that include fruits and vegetables, lean protein, reduced fat dairy and whole grains.

The key nutrients that will support your immune health are:

  • Vitamin A – lean meats, colourful fruits and vegetables will enhance immune function
  • Vitamin C – oranges, berries and dark leafy greens helps reduce duration and severity of colds
  • Zinc – fish, seafood, dairy foods and fortified cereals are important for the whole body, especially skin, immune system and wound healing.

After creating a nutrient rich diet it’s time to get active and move more regularly.

Staying physically active can improve your overall health, energy levels and your emotional health and wellbeing.

It is recommended that adults are exercising most days. Ideally, throughout the week you should aim to do:

  • 5 – 5 hours of moderate physical activity – brisk walking, swimming
  • 25 – 2.5 hours of vigorous intense physical activity – jogging, aerobics, fast cycling
  • A combination of both moderate and vigorous activity or:
  • Muscle strengthening activities at least twice a week – lifting weights, body weight exercises.

Source: Australian Health Guidelines

While exercising, remember to also stay hydrated and make water your go to drink of the day.

The last piece to supporting our immune system in winter is sleeping well.

Quality sleep is vital for our immune system as this is the time our body fights off those lingering colds. To improve our sleep, we should aim to:

  • Set a consistent sleep schedule
  • Wind down before bed
  • Set up a sleep friendly environment
  • Limit screens and heavy meals before bed
  • Create a relaxing bedtime routine.

By making these changes to your daily routine you can help your body feel its best and get through the winter months ahead.

Source: health&wellbeingqueensland

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