It’s that time of year again, when colds, flu, the sniffles and “getting sick” becomes the trend.  If you’re anything like me, getting sick is just not an option, so I follow these 5 steps and it works a charm! Plus, if you’re a parent you know that it just gets a bazillion times worse when you’re the one looking after the house… am I right!?

There are lots of things you can be doing to keep your immune system strong and your body in tip top health all through winter (and in fact all year long). The immune system is continuously fighting off bacteria overgrowth and viral pathogens however, it’s when the immune system weakens in compromised states that it just can’t keep up and then… we all know how it goes from there.

Here are top 5 things you can do to keep your immune system strong this winter:

1.      Eat fresh fruit and vegetables every day. This may sound too simple and obvious, but it is the easiest way to get a cocktail of key vitamins, antioxidants, enzymes and phytonutrients that work as little immunity soldiers defending your territory against invaders.  Enjoy seasonal fruits: like citrus fruit, avocados, pumpkin and butternut.  Try including pre and probiotic foods like sauerkraut, kimchi, garlic, ginger, onion or a warm miso soup!

1.      Get some sunshine! Vitamin D is vital for your immune system… and for feeling good through the sometimes gloomy winter.  To be most beneficial, you need to expose at least your face, hands and arms (at least 3/4 of your arm, so beyond your elbows) and you want to be in the morning or afternoon sun… between 10 and 11am or between 2 and 3pm, for about 20 minutes, without sunblock! So enjoy your morning or afternoon tea-break outside, or make an excuse to go for a quick walk at that time.  It’s seriously worth it.

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2.      Keep your home and office well ventilated.  It can be tempting to keep doors and windows shut to try and keep out the cold out and the warmth in… but the problem is you also create a wonderful breeding ground for bacteria, moulds and keep a lot of the “undesirables” in. Try opening the windows when you leave for the day and make sure you clean the bathroom ceiling (yes, I love keeping the steam in too!).

3.      Supplement 1000mg of Vitamin C everyday (take it in the Ester C or non-acidic form).

4.      Manage your stress levels, take time out and get enough sleep!  Stress wreaks havoc with your immune system, it not only weakens your immune system, but also delays your ability to heal.

5.      Prep your meals for the winter so you’re eating what you need to be well! Try making a beautiful bone-broth you can sip on as a snack, or slow cooked meals that are easy and delicious.  Otherwise, we’ve got you covered with our super healthy, hearty winter meal plans! Check them out here.


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Posted on Jun 10, 2017 - Last updated on Jun 12, 2017

About the Author

Lisa Cutforth is the founder of Size Fantastic. A nutritionist and foodie with a degree in Nutrition with Psychology and a passion for health, Lisa’s ambition is to take health off the “too hard” shelf and restore her clients confidence in themselves and their ability to heal and be well… Size Fantastic to us means: looking and feeling great, inside and out!