3 ways to build your resilience for cold and flu season!

Now is a great time to focus on your health and give your immune system the extra support it needs, ready for the colder months of autumn and winter. Certain infections, like colds and flu, rise in these months, making now the perfect time to boost your health and wellbeing. It’s not just about preventing illness but also supporting your body to bounce back quicker if illness strikes!

Let’s explore 3 things you can do to boost your resilience against those pesky winter illnesses –

1. Increase immune-supporting foods

Unsurprisingly, the foods you put on your plate can positively or negatively impact your immune function. Plant foods are nutrient-dense and rich in those all-important micronutrients. Plant foods include –

Fruits – such as apples, pears, berries, and citrus fruits.
Vegetables – such as squashes, leafy greens, carrots, and mushrooms.
Nuts and seeds – such as almonds, walnuts, and hemp seeds.
Beans and lentils – such as black beans, chickpeas and red lentils.
Whole grains – such as oats, buckwheat and quinoa.
Spices – such as turmeric, cinnamon, and ginger.

Various micronutrients are needed by the immune system, such as vitamin C, vitamin D, vitamin A, zinc, iron, and selenium.¹ By consuming a diet rich in plant foods and other whole foods, you will ensure optimal micronutrient intake and strong immunity!

Warming soups, stews, and curries are great for adding various vegetables, wholegrains, legumes, and spices – making these meals delicious and nutrient-packed. A tasty recipe is this warming chickpea and potato curry – loaded with natural, plant foods to nourish you. It includes garlic to support immune health, turmeric to reduce inflammation, and chickpeas, which have been found to have anti-inflammatory and antioxidant activity.²

As well as being rich in micronutrients, these foods contain various macronutrients like fibre. Fibre is vital as it supports the health of your gut microbes, contributing to a healthy and balanced gut microbiome. Your gut microbes feed on fibre to support their growth and the production of postbiotics. Remember – your gut and immune system are connected!

2. Optimise your gut health

Research shows the gut microbiome is connected to local and systemic immunity,³ with 70-80% of immune cells found in the gut.⁴ If the gut microbiome becomes imbalanced, which is known as gut dysbiosis, this can dysregulate immune responses, resulting in inflammation and oxidative stress.⁵ That’s why looking after your gut microbes is vital!

To support your gut microbes, follow our gut health protocol, designed to improve your gut microbiome’s condition. Simply add our gut health protocol to your morning smoothie for a gut-healthy way to start your day. Smoothies are great for adding in a variety of immune-boosting plant foods – try mixed frozen berries, a banana, and leafy greens blended up with our gut health protocol – your immune system will thank you! Our gut health protocol includes –

Kefir – our kefir is traditionally fermented with live kefir grains, resulting in a potent and powerful kefir, bursting with 27 strains of beneficial bacteria! The probiotics in our kefir will repopulate your gut, helping your microbiome flourish.
Complete Prebiotic – our Complete Prebiotic powder is loaded with 18 prebiotics, making it the perfect product to feed an abundance of good bacteria – prebiotics feed probiotics!
Pure Fish Collagen – our Pure Fish Collagen is a tasteless powder made from wild-caught cod. It has many benefits, including protecting the delicate gut lining.

3. Reduce stress

Stress is inevitable in life, and it’s important to acknowledge that acute stress does not decrease immunity. Chronic or prolonged stress is where problems arise, as this can lower your immune response.⁶ Chronic stress leaves you more open to infections.⁷ That’s why managing your stress levels is key!

3 tips for lowering your stress levels –

Practise mindfulness – Include mindfulness practices like meditation, journaling, yoga, or breathwork. These practices have been found to have positive impacts on mental health and wellbeing. Experiment and find a practice that works for you!
Move your body – Exercise is key to your health and wellness. Committing to a regular exercise practice can profoundly benefit your health, including protecting against chronic health conditions, boosting your mood, and reducing stress.⁸
Try Ashwagandha – Ashwagandha is a herbal tincture, well-known for its adaptogen effects. It helps to lower the stress hormone cortisol, which can reduce stress, anxiety, and improve sleep.