Proactive Tips for Building Resilience During Seasonal Health Challenges

As seasonal colds make a return, many people seek ways to strengthen their overall health. While there is no guaranteed “immunity booster,” experts agree that adopting targeted nutrition, physical activity, and self-care strategies can help enhance your body’s resilience to infections.

Nourishment for Health:
Prioritise a balanced diet that supplies essential vitamins and minerals like A, C, D, E, and K, alongside zinc, selenium, and iron. Nutritional therapist Alice Mackintosh recommends incorporating nutrient-rich foods, such as citrus fruits for vitamin C, or liver and seafood for vitamin A and zinc. Furthermore, fibre-rich foods, diverse in origin, promote gut health, which plays a pivotal role in immunity. Don’t forget protein sources, as they provide building blocks for immune function.

Targeted Supplements:
Consider vitamin D supplementation, especially during winter, or if your sunlight exposure is limited. Omega-3 fats and occasional zinc or vitamin C supplementation can help manage symptoms when ill. If your diet lacks fermented foods like kimchi or kefir, a probiotic supplement might support gut bacteria balance, further aiding immune health.

Staying Active:
Exercise is key to maintaining a responsive immune system. Activities that elevate your heart rate, even briefly, help circulate immune cells efficiently. Incorporate strength training twice weekly and break up sedentary hours to optimise overall health.

Lifestyle Tweaks:
Quality sleep, stress management, and mindfulness practices, like meditation, significantly impact immune responses. Techniques such as the Wim Hof cold exposure method or sauna sessions may provide additional benefits for both immunity and stress relief.

By addressing diet, activity, and overall wellness, you can prepare for health challenges ahead while cultivating a balanced and sustainable approach to self-care.