Boost Your Immune System This Winter

header image; woman with mug

Cyndi O'Meara

Cyndi is about educating. Her greatest love is to teach, both in the public arena and within the large corporate food companies, to enable everyone to make better choices so they too can enjoy greater health throughout their lives. Considered one of the world's foremost experts in Nutrition, Cyndi brings over 40 years experience, research and knowledge.

Boost Your Immune System This Winter

header image; woman with mug

Cyndi O'Meara

Cyndi is about educating. Her greatest love is to teach, both in the public arena and within the large corporate food companies, to enable everyone to make better choices so they too can enjoy greater health throughout their lives. Considered one of the world's foremost experts in Nutrition, Cyndi brings over 40 years experience, research and knowledge.

Boost Your Immune System This Winter

With the cooler weather now upon us, we generally see an increase in colds and flu. You can certainly increase your chance of avoiding colds and flu this winter by having a stronger immune system.

If you are run down, stressed and getting caught up in a busy lifestyle, then it is even more important to take care of yourself and ensure you are eating correctly and have the strongest immune system you can.

Eighty percent of the immune system surrounds the gastrointestinal tract. The bacteria in the gut communicate with the immune system as to what is friend or foe, so making sure that what you eat nourishes the body and the integrity and health of the bacteria in the gut is key to keeping the immune system working well.

9 Winter Habits To Help Keep Your Immune System Strong

Here are a few things to do to help your immune system and the health of your gut bacteria:

1.  Stay away from processed foods. Most processed foods are filled with ingredients that your body cannot use, they become toxic and weaken the immune system.

2.  Eat foods from your local farmers market. The foods will be seasonal, and they won’t have travelled a long distance, losing much of their goodness, and they will help strengthen your immune system.

3.  Make sure you eat grass-fed meats, local and wild fish wild and free range chickens. Eat fish several times a week. Make up bone broths and make soups and stews from them or include lamb shanks and osso bucco on a weekly basis.

4.  If you love your dairy, try and buy as local as possible. If you are feeling a sniffle coming on, these foods are not wise to eat. The fat clogs up the immune system and creates a sluggishness that will not be helpful in preventing the cold or flu.  But if you are feeling well, then good quality unprocessed dairy is a wonderful accompaniment to your diet. Fermented dairy is the best – natural yogurts, kefir, soft cheeses and most types of white cheeses. Also try different types of dairy, like buffalo, goat and sheep.

5.  Fermented foods will ensure your gut bacteria are well fed – sauerkraut, kimchi, traditional pickles, apple cider vinegar, kumbucha or any traditional fermented food.

6.  The addition of foods that are high in vitamin C will also help the immune system. Changing Habits Camu Camu is one of the highest food sources of vitamin C.  It is 460 times higher in vitamin C than the average orange and is surrounded by other nutrients that help you use the vitamin C in the food.  Nature is put together perfectly to help us use the nutrients in a mutually beneficial way. Avoid products that include calcium ascorbate or sodium ascorbate which are produced in a laboratory.

Camu Camu can be mixed with water, your favourite fresh juice, or added to a smoothie or even a raw slice. For a great tasting snack for the whole family, including the kids, try making your own vitamin C gummies or summery citrus slice  – yum!

7.  Hot drinks are invaluable during the winter months. Many herbs that can be steeped in tea enhance the immune system. Go to your local specialty tea shop and ask them for a mix that supports your needs. My favourite is ginger, chili and lemongrass – these I pick from my garden.

8.  Sleep in the winter is very important, it is a time for the body to heal. Bright lights after 9pm should be dimmed and try not to put monitors close to your eyes. A dim TV as opposed to a bright lap top will help your melatonin (the sleeping/healing hormone) to increase after sunset.

9.  It is important to exercise. If you have a desk job, every hour just get up and stretch for a couple of minutes. If you are constantly on your feet, keep up the wonderful movement.

Happy Winter Eating!

Cyndi

PS – Chicken soup strengthens the immune system – Grandma was right! Here’s my favourite chicken soup recipe.

Chicken soup

Ingredients

4 chicken thighs with bones
1 large brown onion – peeled and chopped finely
1 celery stick, trimmed and finely chopped
2 large Australian garlic cloves – finely chopped
6 sprigs of fresh thyme – leaves picked, stalked discarded
1 tsp Changing Habits Peppercorns
3 tbs finely chopped freshly parsley
2 litres of filtered water
1 tsp Changing Habits Seaweed Salt

Method

Place the chicken, onion, celery, garlic, peppercorns, parsley, thyme and water in a large saucepan with a lid, bring to the boil and simmer for 40 minutes. Using tongs transfer the chicken onto a clean work bench and cut the meat away from the bone. Discard the bones.

Finely chop the chicken and add back to the pot. Taste and season with salt. Pour into bowls, garnish with parsley and serve.

Join the conversation...

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    You might also like...

    Latest News

    When deciding what kind of diet is right for you, it is important to consider the historical relationship of that diet, how food is grown in your area and what's happening inside of your body. This kind of awareness and intuition can transform your health completely.

    ...

    23 1
    Are you curious to uncover industry lies fed to us by lobbyist companies? Study nutrition that uncovers not just the what, but the why, how and who!⁠
⁠
⁠
↳ follow the link in our bio

    ...

    4 1
    Easier said than done? The first barrier to a better life is a mental block. If you're struggling to overcome a mental block, our best tip is to start writing a daily gratitude list. Once you open your heart to the universe, it will open many doors for you.

    ...

    14 1
    Many of us struggle with being in tune with our own bodies. Do you have some tips for how to listen to and trust your body? Share below.

    ...

    6 0
    We teach more than just dietary guidelines, diet solutions and 'superfood' health trends, we use the lens of vitalism and human anthropology to teach you how to think critically, analyse and come to conclusions for yourself about what food is right for you and your family.

    ...

    4 1
    Chai has been a staple in ayuverdic medicine for centuries for its amazing benefits. As well as the physical benefits, you can't ignore the emotional/mental benefits of a warm, tasty drink in your hand. It made Jo feel a lot better!⁠

    ...

    113 6
    This is a perfect example of how influencing others through leading by example can make a huge impact on people. Cyndi's father inspired her, and she inspires all of us in turn!

    ...

    63 3
    Both our Introduction and our Functional Nutrition courses can help you improve your life, depending on your needs and availability. If you want more information about our courses or help deciding which course is right for you, reach out to us at the office!

    ...

    3 1
    Needing a confidence boost this week? Trying to improve your relationship with yourself? Do what you think you cannot do and see how you feel out the other side! A motivational quote to keep you going.

    ...

    2 1
    Just as car maintenance is vitally important to prevent the need for car repairs (or even getting a new car), so is maintenance for your body!

    ...

    18 2
    Become a health leader! Join Th Nutrition Academy community in any of our three courses. Check them out on our website!⁠
⁠
⁠
↳ follow the link in our bio

    ...

    2 1
    See more cuties like this koala and learn more from Cyndi about how she made her farm a haven for her family and the native wildlife at the Changing Habits Farm tour. Book online now!⁠
⁠
↳ follow the link in our bio

    ...

    85 7

    Stay Connected

    © Copyright The Nutrition Academy 2024

    Our Newsletter

    Subscribe to receive our emails to keep up to date with ground-breaking nutrition trends, events, articles and so much more.

    Stay Connected

    © Copyright The Nutrition Academy 2023

    Our Newsletter

    Subscribe to receive our emails to keep up to date with ground-breaking nutrition trends, events, articles and so much more.

    Our Newsletter

    Subscribe to receive our emails to keep up to date with ground-breaking nutrition trends, events, articles and so much more.

    Stay Connected

    © Copyright The Nutrition Academy 2023