As the temperatures drop, our bodies face an increased risk of seasonal illnesses. The good news? There’s a lot you can do to support and strengthen your immune system throughout the winter months.
Staying well in winter
Winter can bring about more than just chilly weather – shorter days, less sunlight and the temptation to hibernate can make it challenging to stay healthy. However, with the right habits, you can maintain your energy and focus on your wellbeing throughout the colder months.
From nutrient packed foods to strengthen your immune system to staying rested and recovered, our TeamUCL Nutritionist, Sophie Tully (The Science of Optimal Health), has some advice to help you support your immune and stress resilience in the colder months.
Ways to maximise your Vitamin C intake
Did you know that in addition to helping you fight infection, Vitamin C is essential for the production of hormones that allow us to effectively cope with stress? By facilitating the availability of energy, Vitamin C helps to promote focus and mental clarity when we are under pressure. Here are some easy ways to make sure you’re hitting you Vitamin C targets:
- Blend it: Throw a handful of strawberries or frozen berries into your morning smoothie.
- Snack smart: Keep citrus fruits, kiwi or a bell pepper in your bag for a for grab-and-go snack.
- Turning red: Add chopped tomatoes or peppers to scrambled eggs or sandwiches to boost intake.
Magnesium to manage stress
Magnesium’s role in nerve and muscle function makes it an essential nutrient for sports performance, as well as energy in day-to-day life. Low levels can contribute to early muscle fatigue, cramp, difficulty falling and staying asleep, anxiety, muscles soreness after exercise and inflammation.
Top sources of magnesium include dark &/ leafy green veg, nuts, seeds, and whole grains. Try the following to boost levels across the day:
- Go green: Toss spinach or broccoli fresh or frozen into omelettes, smoothies, or pasta sauces.
- Seed success: Top salads, yogurt, or porridge with pumpkin or sunflower seeds.
- Wholegrains grains for gains: Choose brown rice, quinoa, or whole oats to supercharge intake.
B Vitamins as energy and brain health heroes
Vitamin B is not only crucial for metabolism, but are also essential for the production of neurotransmitters, the brain chemicals responsible for facilitating everything from mood balance, memory recall, focus and mental effort, sleep, motivation and movement!
- Bean it up: Add lentils or chickpeas to stews, chilli, soups and salads, or eat some as a snack.
- Start with eggs: Scramble eggs with veggies for a B-vitamin-packed breakfast.
- Whole-grain swap: Choose whole-grain pasta, bread, and cereals to sneak in more B vitamins every day.
Article written by TeamUCL Nutritionist, Sophie Tully The Science of Optimal Health