BOOST YOUR WINTER ARMOURY

This month is about getting ready for winter. It’s been unseasonably warm this autumn, but the forecast is about to bring us back to reality as we head towards zero degrees next week. The dreaded lurgy has no heed of mild weather and is already taking people out left, right and centre. There’s so much we can do to stave off illness, so here are my tips for staying well this winter.

Colour, colour and more colour

I think I should have a t-shirt emblazoned with “eat the rainbow” — I say it so many times. Yes, it’s become a cliché, but colourful foods (and no, not Skittles!) are packed with phytonutrients and antioxidants that support immunity. Aim for 2–3 colours in each meal and you’re winning. Soups, stews and fresh herb salsas are great ways to get immune boosters into the diet. Check out my recipes for inspiration.

Increase protein

Dietary protein supports immunity by providing the building blocks for immune cells and antibodies, acting as signalling molecules, and supplying energy to immune cells. They can’t function, proliferate or survive without it. A broad range of protein sources helps ensure you get the full complement of amino acids — especially important if you're vegetarian. For more, see my blog Protein: the stuff of life.

Sleep is the real treat!

Sleep is the cornerstone of good health. It makes perfect sense that we need more of it as light and warmth dwindle — staying warm and energised takes effort. Treat yourself to earlier nights and give your body more time to regenerate. Sleep is basically plugging yourself into a power source — you do it for your phone! Are you really going to remember that episode of [insert TV show here] anyway?

Keep on moving

Moderate exercise enhances the growth and diversity of healthy gut bacteria. These gut bugs sit right at the forefront of our immune system, protecting the barrier between the outside world and our insides, and generating nutrients and compounds that help immunity thrive. Conversely, punishing exercise routines can weaken our resilience over time. Moderation and consistency are key.

Channel your inner yogi

Enemy number one of immunity is stress, which raises cortisol and dampens our immune defences. Stress is inevitable — how you respond to it is the game-changer. If you tend to overreact or feel easily triggered, practise detachment: a micro-pause, a deep breath, a step away, a smile (even a fake one!), or a splash of cold water can halt cortisol in its tracks and help you regain control. And remember that poor diet, toxic load, lack of sleep and disorganisation are all stressors that fill up your “stress bucket”.

Go Scandi

Saunas have been shown to boost the immune system by increasing the production of white blood cells that fight infection. Used regularly, they can reduce the incidence of the common cold, strengthen immunity over time, and help lower cortisol. If you can add a cold shower afterwards (building up gradually!), you’ll get an extra immune-strengthening boost.

Echinacea: the power flower

Once the go-to immune supplement, echinacea has fallen out of favour as trendier options have taken over. A shame — it’s a brilliant all-rounder. With antibacterial, antiviral and anti-inflammatory properties, it supports recovery from coughs, sore throats and upper respiratory infections. My favourite is Viridian, as it contains two forms of echinacea rather than just purpurea, offering broader immune support.

Spotlight on zinc

Zinc is an essential mineral for immune resilience. It supports immune cell development and function and maintains the integrity of the gut’s mucosal lining — the first line of defence against toxins and microbes. It promotes healthy cell turnover and strengthens the junctions that keep pathogens out.

Animal foods such as seafood (especially oysters), beef, lamb and turkey contain zinc in its most absorbable form. Plant foods like beans, lentils, nuts, seeds and whole grains also provide zinc, though their absorption is reduced by phytic acid. Soaking, sprouting and fermenting boost bioavailability. Buckwheat is a great vegetarian source as it’s low in phytic acid and brings many additional benefits. Ensuring adequate zinc intake supports a strong, well-regulated immune system from the gut outward.

Recipe of the month

I’m a huge fan of one-pot meals — they’re the best way to get a blend of colours and nutrients into one dish, and they almost always come with leftovers. This one is no exception and is packed with immune-boosting ingredients. Click here for my fish and potato traybake — a true winter winner!

Did you know…

Zinc is known as the “gatekeeper of the senses” because it’s required for the formation of gustin, an enzyme essential for healthy taste buds. And that’s not all — zinc is needed for every aspect of growth. We can’t make new cells without it. It’s a true super-nutrient!

Winter: nailed.

Take care

Caroline xx