Build your resilience: 5 tips to stay well this cold season!

As the nights draw in, the cold season can feel like a test of endurance. The short days, chilly weather, and endless sniffles can leave you feeling run-down. Resilience isn’t about avoiding every cough and cold; it’s about giving your mind and body the tools to stay strong, recover quickly, and keep your energy up even when outside temperatures drop.

Resilience starts from the inside out. By supporting your gut, nourishing your body, and tending to your emotional wellbeing, you can give yourself the best possible chance to thrive throughout the winter months.

5 tips to build your resilience this season –

1. Support your gut

Your gut is home to around 70% of your immune system, which makes it part of your frontline defence. When your gut microbiome is balanced, your immune cells can better recognise and fight off viruses.¹https://www.uclahealth.org/news/article/want-to-boost-immunity-look-to-the-gut

Simple things you can do to support your gut –

• Add a live probiotic like kefir to your daily routine. Research shows that probiotics may reduce the frequency and duration of respiratory infections.²https://pmc.ncbi.nlm.nih.gov/articles/PMC7655491/

• Prioritise fibre, as probiotics feed on fibres to support their growth. Fibre is found in plant foods like fruits, vegetables, legumes, and whole grains. Our Complete Prebiotic is an excellent choice, as it contains 18 different types of prebiotics. Remember, prebiotic diversity is key, as it supports the growth of various probiotics!

• Include other fermented foods like kimchi, sauerkraut, and miso as they will provide extra beneficial microbes!

2. Nourish with seasonal foods 🥗

You may notice that your body craves warming, nutrient-dense foods in the winter. Choosing seasonal produce where possible means getting nature’s most nutrient-packed foods.

Here are some foods to include in your diet this winter –

• Citrus fruits – oranges and lemons provide vitamin C and help to protect cells from oxidative stress and enhance immune function.³https://pubmed.ncbi.nlm.nih.gov/29099763/

• Garlic and onions – contain natural compounds that support the immune system and act as prebiotics for your gut.⁴https://pubmed.ncbi.nlm.nih.gov/25961060/

• Root vegetables – such as carrots, beetroot, and parsnips are rich in antioxidants which support immune function.

• Warming herbs and spices – ginger,⁵https://pubmed.ncbi.nlm.nih.gov/39007134/ cinnamon, and turmeric, can help with circulation and offer anti-inflammatory benefits.

3. Protect your energy

The darker months can leave you feeling sluggish. Supporting your energy levels will build your resilience to stress and seasonal illness.

Top tips for protecting your energy –

• Prioritise sleep – never underestimate the power of restorative sleep.⁶https://pubmed.ncbi.nlm.nih.gov/25061767/ Build a daily sleep routine and try to minimise the use of screens in the evening. Limiting your screen use will lower your blue light exposure, which can positively affect your circadian rhythm.

• Be mindful of vitamin D levels – the lack of sunlight in the winter means many people may be at risk of deficiency, and low levels are linked to reduced immune function.⁷https://pubmed.ncbi.nlm.nih.gov/35507293/

• Move your body – use gentle practices and exercises to help regulate stress and improve your inner resilience.⁸https://www.sciencedirect.com/science/article/pii/S2095254618301005 These practices include walking, yoga, breathwork, and any other low-impact movement that brings you joy!

Good sleep, optimal vitamin D levels, and gentle movement form the trio that keeps your energy steady during the darker months!

4. Strengthen your natural barriers 🛡️

Practical tips to support your natural barriers –

• Keeping your home well-ventilated reduces stale air and supports respiratory health. To ventilate your house, open your windows for a few minutes.

• Wash your hands regularly and avoid touching your face, especially when out.

• Dressing in breathable layers will help your body maintain a steady temperature.

5. Nurture your emotional wellbeing

Winter can be emotionally demanding, especially with less light and more time indoors, so it’s important to look after your emotional resilience too!

Tips you can include to boost your emotional wellbeing –

• Practice gratitude – this can help shift your mindset and help you feel stronger when seasonal lows hit. Grab a notepad or journal and write three things you are grateful for every morning. It’s a simple but effective practice!

• Stay connected – try to keep in touch with loved ones and friends, even if it’s a quick catch-up over a cup of tea or chat over the phone.

• Make time for activities you enjoy – those moments of joy and relaxation can be everything this time of year!

Resilience during the cold season isn’t just about avoiding illness; it’s about giving your mind and body the foundations they need to stay balanced and recover well. By nurturing your gut, eating seasonally, protecting your energy, and caring for your emotional wellbeing, you can create strength from the inside out.

Looking for further support during the colder months? Check out these articles –

• From party to peace: natural tips for bouncing back this festive season
• 3 non-negotiables for staying well this winter

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

References

• 1
  https://www.uclahealth.org/news/article/want-to-boost-immunity-look-to-the-gut
• 2
  https://pmc.ncbi.nlm.nih.gov/articles/PMC7655491/
• 3
  https://pubmed.ncbi.nlm.nih.gov/29099763/
• 4
  https://pubmed.ncbi.nlm.nih.gov/25961060/
• 5
  https://pubmed.ncbi.nlm.nih.gov/39007134/
• 6
  https://pubmed.ncbi.nlm.nih.gov/25061767/
• 7
  https://pubmed.ncbi.nlm.nih.gov/35507293/
• 8
  https://www.sciencedirect.com/science/article/pii/S2095254618301005

Questions? Talk to a Nutritional Therapist on live chat!