As the weather gets colder and the days get shorter it’s that time of year when people start to feel under the weather. To help you avoid feeling as rough as a piece of sand paper I have listed some go to points below.
1. Eat your antioxidants
An easy meal to ensure you get a whole load of antioxidants while keeping protein levels high are stir fries. There’s no right or wrong way to do them but I like this king prawn and red cabbage combo which is packed full of nutrient dense antioxidants to keep you fighting fit.
- Organic King Prawns
- 1 diced onion
- 3 gloves chopped garlic
- 2 centimetres finely chopped fresh ginger
- 1 fresh chilli
- 1 handful red cabbage
- Peas
- 2 handful spinach
- 1 tsp cumin
- 1 tsp turmeric
- 1 tsp soy sauce
- 1 tsp coconut oil
Start by dicing the onion, red cabbage and chilli. Then finely dice the fresh ginger and garlic. Add the coconut oil to the wok and throw in the onion and red cabbage. Once they start to soften and add the fresh chilli, ginger turmeric, cumin, soy sauce and the peas, then stir for 2 minutes. Then add the prawns and spinach for another 2 minutes.
You can also start your day with a super green juice to get a healthy dose of antioxidants.
To prepare my favourite one, simply blend:
- 1 green apple
- 3 florets of broccoli
- 1 large cucumber
- 1 lemon
- 1 inch of ginger
- 3 leaves of basil
2. Eat healthily
Where possible, always try to follow these simple guidelines by eating real foods that are:
- Fresh produce, avoid processed foods.
- Free of added sugar.
- Free of hydrogenated vegetable oils – stick to using coconut oils or rapeseed oil while cooking at high temperatures.
- Free of the artificial sweeteners
- Free of preservatives
- Eat foods such as garlic, ginger, cayenne pepper, cumin, turmeric, coconut oil, oregano, basil, red cabbage and dark leafy greens.
3. Start consuming more probiotics
Probiotics are good bacteria, which support good health and immune system.
4. Keep training
Exercise strengthens your immune system to fight off simple bacteria and viral infections.
It also reduces stress, help lower osteoporosis, heart disease and certain types of cancer.
But please bear in mind that intensive exercise should be postponed for a few days while infectious episodes occur.
5. Take supplements
Nutrients that are important for immune system health include selenium, vitamins A, C, D, Zinc, magnesuim and omega 3 fatty acids.
6. Get some sleep
We need at least seven hours of sleep to give the immune system the chance to fight off illness.
Tom Winterbottom personal trainer St. John’s Wood, personal trainer Marylebone.