15/10/2021
Feeling a bit run down recently? Resident nutritionist has 5 top tips to help you beat the winter bugs!
1) Eat your 5+ a Day
Eating a variety of vegetables and fruit each day is an easy action you can take to help ensure you're getting the vitamins and minerals that your body needs to function at its best! Aim for at least 5 servings each day to support a healthy immune system.
2) Get Enough Sleep
You've probably heard a thousand different reasons by now on why you should be prioritising your sleep. Chronic lack of sleep can increase things such as inflammation, blood pressure, stress hormones, weight gain, heart disease and you guessed it, your immune system's ability to fight and ward off illness.
If you seem to catch every cold and flu that's going around, your bedtime could be to blame.
3) Get a daily dose of Vitamin D
It's no surprise in the UK that during the winter months, we struggle to get enough Vitamin D from the sun alone. With Vitamin D deficiency being linked to a lowered immune system (as well as other health complications), it's worth making sure you're including other sources in your diet. While we can get Vitamin D from food sources such as oily fish, red meat and egg yolks, many find it beneficial to use a vitamin D supplement during the darker months.
4) Stay Active
Whether you get in for your classes at BaseFitness 3 days a week or get out daily to walk your dog, staying active can help boost your immune system and help you fight off infections. As a bonus, it'll double up with point 5 by helping to reduce stress levels - win win!
5) Relax and Recover
If you need another excuse to book that massage you've been after, here it is. Chronic Stress has been linked to a lowering of the body's resistance to colds and infections. So next time you feel your stress levels rising, practice some deep breathing for 5 minutes, or plan a nice warm bubble bath to relax in.
By taking some time to ensure you're looking after yourself in these 5 areas, you can give yourself the best chance for warding off the bugs this winter! Oh, and wash your hands!
