Staying healthy and avoiding illnesses during winter is all about prevention. Your immune system needs to be at its optimum coming into winter and the best way to achieve this is through the whole family eating a balanced diet, exercising regularly and being well rested.
With children, especially young ones, nutrition, exercise and sleep are the three areas which are hardest to accommodate so here are some further tips to be able to support these three pillars of health. Try these winter immunity tips along with a delicious beetroot and sweet potato soup recipe to survive this winter without the sniffles.
By Mandy dos Santos, Cenovis Home Economist.
Top Ten Winter Immunity Tips
1. Be Prepared!
Don’t wait til winter is in full swing to kickstart your immune system. The best way to make sure you’re in tip top condition come the colder months is to turbo boost your diet now.
It’s important all members of the family eat a wide range of colourful fruits and veggies, along with lean red meat or good vegetarian sources of protein and iron. This way all the critical micronutrients and macronutrients your body needs will be supported and fuelled.
If your children are fussy eaters, this may prove a little tricky as vegetables and meat typically cause the most battles at mealtimes. Unfortunately for parents, these two food groups cover the majority of the nutrition important for maintaining strong immunity in little ones. You may find it useful in winter to talk to your GP about appropriate supplementation to help fill the nutritional gap.
2. Get your iron fix
Iron is essential to a healthy immune system – not only is it required to transport oxygen around the body, it also aids in the creation of T and B cells which are critical in fighting illness. Foods which are a good source of iron are also generally rich in vitamin B12 – another immune-fighting nutrient. The best source is red meat, but if you’re a vego, you can get your iron fix from legumes, tofu, eggs and green leafy veg.
3. Stock up on seeds
It’s no secret that Vitamin E is the key to smooth, silky skin, but did you know it also aids in the production of antibodies which fight against illness? Foods such as sunflower seeds, almonds, walnuts, pumpkin seeds and chia seeds are all rich in Vitamin E so make sure you include plenty in your family’s diet as winter approaches.
4. Keep it moving
Exercise is probably the last thing on your mind when it’s chilly outside, but try to resist the urge to hibernate if you can! Exercise plays a crucial role in respiratory health which is often affected during winter.
Finding the time to hit the gym isn’t always practical when you’re juggling work and family commitments, but moderate exercise around the home can be easily incorporated into your routine. Try dancing together, jumping on the trampoline, jumping with the skipping rope or even doing some vigorous gardening (if the weather allows). All count towards moving your body and increasing your heart and breath rate. Aim for around 30 minutes, three to four times a week.
5. Washing your hands:
Forget fancy sanitising lotions and wipes, the best way to avoid germs and bacteria (unless someone sneezes directly in your face) is the good old fashioned way.
It may sound obvious but it’s still something we have to remind ourselves to do! Remember that sanitisers do not get rid of grime, dirt or matter which may harbour bacteria. When washing children’s hands, a good way of making sure you get rid of every last germ is to remember the rule of singing “Happy Birthday” twice to ensure all bacteria, viruses and dirt are washed away. It also makes it fun for the little ones!
6. Broth
It may not sound inspiring but this nutrient dense elixir can be added to all kinds of dishes as a nutritious stock or simply drunk on its own as a health tonic (and a great way to fight illness).
Broth is typically water which has been simmered for over 24 hours with vegetables and proteins such as fish, chicken or beef and their bones to create a hydrating liquid packed with vitamins and minerals.
7. Herbs and spices
In many cultures, food is thy medicine and is used for curing common ailments and promoting overall health. Herbs and spices that can be included more regularly in cooking to support and protect our bodies are:
- Turmeric, a South East Asian spice. Consider adding to curries, casseroles, boiled eggs or even drink it as a warm golden milk. The active compound curcumim is believed to have a positive effect on our health with its anti-inflammatory, antioxidant, anti-bacterial and anti-viral properties.
- Garlic is believed to have anti-bacterial and anti-viral properties to help fight infection and potentially reduce the occurrence of cold and flu. Garlic can be used in a wide variety of recipes, so you don’t have to eat it raw to reap the benefits!
- Ginger has a long honoured tradition in folklore medicine. It is thought to relieve pro-inflammatory chemicals in the body which may assist in reducing pain associated with colds and fevers. Pop a few slices of fresh ginger in some hot water and sip to relieve your chills and congestion.
8. Amp up the sunshine for a Vitamin D boost
Many Australians tend to be conscious about their levels of sun exposure, however, it’s important to maintain adequate sunlight exposure all year round to stimulate vitamin D production in the body and help aid calcium absorption and muscle strength. This is even more critical during the winter months when we spend increased time indoors.
9. Rest and restore
Rest is one of the most important factors to support overall health. A sound 8 hours of sleep may not always be possible, especially for families with young children, but ensuring you get to bed earlier a few nights a week to compensate for any late nights will certainly help on the slumber tally board.
If feeling tired on the weekend, try to alternate with your partner to take a kip, or doze on a sun lounge while the kids are napping.
When feeling unwell, always take time to recharge and rest. You will reduce the severity of your sickness, but also avoid sharing it with others or your own family (or colleagues), opening the revolving door of illness.
10. Drink enough fluids
Staying hydrated is critical for maintaining a healthy immune system as water is essential to almost every body function and assists in regulating body temperature. When unwell, increasing fluid intake will help regulate fevers and prevent complications due to dehydration.
We rarely feel thirsty during the cooler months when temperatures are lower, however it is important to still consume 6-8 glasses of water each day. As an alternative try herbal teas, broth or add fruit to bottled water, to meet your daily H2O requirements.
Beetroot and Sweet Potato Soup Recipe
This soup is a great addition to any family meal plan, especially for boosting immunity throughout winter, as it is hearty, filling and full of essential vitamins and minerals.
Preparation time: 15 minutes
Cooking time: 55 minutes
Serves: 4-6 people
Ingredients
3 medium beetroot bulbs
2 sweet potatoes
4 large ripe tomatoes or 1 tinned tomatoes
1 brown onion diced
8 cloves of garlic crushed
4 Tbs of olive oil
2 litres of stock (preferably made fresh)
Salt and pepper to season
Dollop of sour cream or yoghurt
Fresh herbs to garnish
- Preheat the oven to 200 degrees Celsius.
- Cut the sweet potatoes in half and chop the ends of the beetroot bulbs before placing in the oven for around 30-40 minutes until soft.
- Remove from oven and peel or rub off skin. Sauté the onion and garlic in a large pot until softened. Add stock and tinned tomatoes. Bring to the boil and simmer for 15 minutes.
- Pour a small amount of the stock mixture into a blender with some of the baked sweet potatoes and beetroots and blend until smooth. Remove and repeat until all of the mixture is blended and smooth. Once complete, return the mixture back to the pot and warm again.
- Garnish with a dollop of yoghurt or sour cream and fresh herbs. Season with salt and pepper if you desire.