Winter Wellness

The colder months seem to bring with them chilly weather, colds and flu, and if you're pregnant or at home with young ones, it is absolutely not what you need. Our nutritionist Leanne Cooper says there are some ways you can boost your immunity to the dreaded winter lurgy simply by eating the right foods.

Keep in mind that in fact infections of this type are not caused by the cold - rather they are a consequence of our environment and hygiene. We spend more time indoors and in closer proximity to others, we all know just how far a droplet from a sneeze or cough can travel and it just takes one to spark off an episode. So, encourage good hygiene and, in particular, cough into the crook of your arm or armpit that few people come into contact with (as opposed to your hand which comes in contact with all manner of things we touch constantly).

Of course good nutrition is vital for good health. Strive to create a balanced diet of predominantly varied fresh and healthy foods such as produce, nuts, seeds, dairy food (yoghurt and cheese), grains, fish, lentils and lean meat. A healthy diet can contribute to adequate zinc, vitamin E and beta-carotene which all play a role in supporting immunity. On top of a healthy diet ensure you are eating an ample variety of fruit each day to get a boost of immune-supporting vitamin C. Eating fruit rich in vitamin C, such as strawberries, guava, red capsicums and "super fruit" such as camu camu (a cherry-like fruit dense in many nutrients including vitamin C) will support your system nicely.

You needn't look far past your garden or cupboard for more immune support. Herbs, in particular onions, and even more so, garlic (which is a member of the onion/allium family) have long taken pride of place on herbalists' "very healthy to eat" list. Aside from the many nutrients garlic and onions contain, they also have numerous plant compounds including bioflavonoids and sulphur-containing compounds that are believed to be responsible for garlic's unique health benefits. Garlic is reputed to be strongly antibacterial, antifungal, anti-viral and anti-parasitic. Add to this list, thyme and liquorice, and I don't mean the confectionary type (try a health food shop for liquorice tea), which are also reputed to be anti-microbial.

Use these and other herbs by making fresh dips such as tszatsiki, hummus or baba ghanoush, or add to your meals each day. Tea is are also a great way to incorporate herbs and are perfect for those cold winter days. If you're pregnant pop into your local health food shop and ask about teas or mixes that are safe (not all herbs are recommended when you're expecting).
Other foods that are thought to support your immune system include a number of Japanese mushrooms, broccoli and foods rich in omega 3.  Physical activity too plays an important role in maintaining our immunity, although if you're pregnant this is often easier said than done, as does sleep (even daytime naps are good if you're sleep-deprived), and avoid stress - it is not only inflammatory but weakens our immunity.