1. Have a gutful
Your gut is mission control for immune health. It’s where trillions of microbes in your digestive tract fight to keep you well. The higher the ratio of good microbes to bad microbes the better. To achieve this, add two to three serves of prebiotic and probiotic-rich foods daily.
Prebiotics to choose include beans, lentils, garlic, onions, leeks and asparagus.
Probiotics are fermented foods like yoghurt with live cultures, and sauerkraut, tempeh and kombucha.
2. Be chief cook and bottle washer
Eating out is great every now and then but when you prep and cook at home, you’re the chef in charge and you know exactly what’s in every bite. Just sayin’!
3. Sip it
If you do find yourself a little under the weather, staying hydrated is key. Make your own simple but soothing lemon and ginger ‘tea’ to sip throughout the day.
4. Fixate on fruit
Fresh fruit is perfect for curbing sugar cravings and gives you a delicious, nutritious edge with an energy bump for good measure. Apples, pears and tangelos, oh my! Portable and oh-so-good for your immune health.
5. Veg out
Ramp up your vegie consumption. We’re spoiled for choice during the chilly months so tour the market to check what’s on offer and don’t be afraid to experiment with new-to-you items.
Recipe tip Toss a selection of vegies in olive oil with salt and pepper and roast on a tray at 2000C for around 35 to 40 minutes. The combos are endless but we’re loving fresh beetroot, Brussels sprouts, pumpkin and baby potatoes. You can even snack on ‘em cold a little later!
6. Move your body
You were made to move! Regular daily exercise offers profound physical, mental and emotional benefits that you’d be crazy to pass up. Winter is no excuse to slack! Layer up and get outside in the brisk fresh air whenever you can. Walking is just perfect – listen to music, a podcast or chat with a friend while you get your steps in.
7. Stress less
It’s impossible to eliminate stress altogether because, well, life, but you can manage and reduce it. Identify the major culprits and make changes where necessary. Living in a heightened state of chronic stress is bad news for immune health.
8. Get soup smart
Soups are a fab way to up your veggie ante while warming you from the inside on a chilly day. For something simple yet amazing, whip up a batch of homemade tomato soup.
For soup you’ll need
800g can diced tomatoes
3 Tbsp tomato paste
1 large onion, finely chopped
4 cloves garlic, crushed
3 sticks celery, sliced
3 cups chicken broth or stock
400ml can no sugar added coconut milk
Sea-salt flakes and freshly ground pepper, to season
Pinch of dried red chilli flakes, to serve (optional)
Place all ingredients into a large saucepan. Heat over medium heat, bring to a simmer and cook for 40 minutes. Season with salt and pepper then whizz with a handheld immersion blender for creamy, dreamy goodness! Serve with a pinch of chilli.
9. Laugh more
Find the funny! Whether it’s kids or kittens on YouTube, a favourite comedian or friends who have you peeing your pants, make time to lighten up. It helps boost feel-good brain chemicals while lowering stress hormones that can compromise immune health. Plus,
it’s good for the soul!
10. Dream big
Sleep is your body’s primo healing and rejuvenation mechanism. Regular lack of quality sleep can leave you vulnerable to illness and infection so whatever else – don’t skimp on zzzs – it’s where the real magic between the sheets happens!
