Winter is a time when infections increase and our immune system needs to work harder to keep us well.
What’s best to eat when we are ill?
Bone broths – use organic chicken carcass or beef bones, add a mixture of vegetables such as carrots, leeks, onions and herbs. Cover with water and simmer for a few hours. Strain and drink the broth daily or use in soups
Soups – add plenty of garlic, onions, ginger and greens for immune support. Add immune boosting herbs such as rosemary
Vegetable juices – if you have a low appetite, fresh vegetable juices can be a great source of nutrients and antioxidants.
Probiotic foods – sauerkraut, kimchi, miso, natural yoghurt, kefir
Vitamin C rich foods – berries, pomegranates, kiwi, oranges, greens, peppers & lemon juice in warm water or on salads
Up your Antioxidants with dark coloured veg such as dark greens, red cabbage, tomatoes, kale, beetroot, herbs, green tea and spices such as turmeric
Reduce dairy, wheat, and sugar which can inflame the digestive system and cause mucus
For sore throats try sage tea & Manuka honey (mixed with teaspoon of cinnamon and turmeric – optional)
Reduce alcohol which robs vitamins such as vitamin C and depletes sleep
Increase hydration – Lots water or warm water with lemon and ginger
Eat a variety of mushrooms e.g. shitake and oyster each week with have immune boosting properties

There’s a lot you can do with your lifestyle to boost your immunity:Book an appointment

Increase your sleep – we repair and heal whilst sleeping, especially the hours before midnight.
Relax, reduce stress – don’t underestimate the negative effects of stress – get into habit of daily meditation or yoga
Allow time for repair – most people try to carry on their work, family activities and exercise when under the weather instead of allowing the body to heal
For sinus congestion use steam inhalations with Eucalyptus oil
If you are prone to cold sores supplement 1000mg of lysine as a prevention during stressful times, and 3000mg when you it is active. Lysine an amino acid that halts growth, whereas arginine is an amino acid that feeds it. This is found in lentils, nuts and chocolate.
If you are getting lots of mouth ulcers this could be a sign of an inflamed digestive tract as a result of food intolerances– avoid wheat, dairy and reduce sugars or too much stress
Don’t reach for antibiotics too quickly – most colds clear up in 7-10 days and most sinus infections clear up in 10 – 14 days

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