Boost Your Immunity Before Winter
As the seasons shift and the cooler months approach, now is the time to prepare your body for winter. For us, busy women juggling work, family, and self-care, building a resilient immune system is key to staying energised and glowing. The good news? With the right nutrients and habits, you can support your immunity, skin, and overall well-being, without adding stress to your routine.
1. Why Preparing for Winter Matters
Seasonal changes can weaken immunity due to temperature fluctuations, reduced sunlight exposure (leading to lower vitamin D levels), and increased exposure to colds and flu. Research shows that immune function is influenced by gut health, stress levels, and nutrient intake. Taking proactive steps now helps your body adapt and stay strong.
2. The Gut-Immunity Connection: A Strong Foundation for Health
Did you know that 70% of the immune system is housed in the gut? A well-balanced gut microbiome plays a critical role in immune regulation and resilience. Ensuring a diet rich in fibre, probiotics, and antioxidants can support gut health and, in turn, overall immunity.
How Much Fibre Do You Need?
Women should aim for 25 grams of fibre per day, while men need around 38 grams. Fibre-rich foods such as whole grains, legumes, fruits, and vegetables help maintain gut health and promote a strong immune system.
3. Protecting Your Skin Barrier Against Seasonal Changes
Colder air and indoor heating can strip moisture from the skin, making it more vulnerable to dryness and irritation. Since the skin is the body’s first defence against environmental stressors, keeping it strong is essential. Staying hydrated, consuming healthy fats, and incorporating skin-protecting nutrients like collagen and antioxidants can help.
What Are Healthy Fats?
Healthy fats, such as omega-3 fatty acids (found in flaxseeds, walnuts, and fatty fish), monounsaturated fats (avocados, olive oil), and polyunsaturated fats (nuts, seeds, and algae-based sources), support skin hydration, reduce inflammation, and promote immune health.
4. Managing Stress to Keep Immunity Strong
Chronic stress weakens the immune system by increasing cortisol levels, which can suppress immune response. Finding simple ways to manage stress is essential.
Simple Ways to Reduce Stress:
- Lymphatic drainage massage: A 5-minute facial or body massage can improve circulation and detoxification. You can also book a professional lymphatic drainage massage at Kailo Medispa to enhance the benefits.
- Mindful moments: Even short breathing exercises or warm herbal tea breaks can help regulate stress hormones.
- Adequate sleep: Aiming for 7-8 hours per night allows the immune system to regenerate and function optimally.
5. Easy Immunity-Boosting Habits for Busy Women
Staying consistent with small, effective habits can keep your body resilient without overwhelming your schedule.
Quick Daily Tips:
- Hydrate with warm lemon and ginger water: Supports digestion, detoxification, and hydration.
- Prioritise whole foods: Include nutrient-dense foods rich in vitamins, minerals, and antioxidants.
- Move your body daily: Even a short walk or gentle yoga supports circulation and immune resilience.
- Simplify your routine: Look Well, our all-in-one beauty and wellness formula, contains collagen, supergreens, and key vitamins to support immunity, skin health, and overall well-being in one easy step.
Conclusion: Set Yourself Up for a Strong, Radiant Winter
Preparing for winter doesn’t have to be complicated. By focusing on gut health, skin resilience, stress management, and simple daily habits, you can keep your immunity strong and feel your best. With the right support, through diet and lifestyle, you’ll enter the colder months feeling energised, healthy, and glowing from the inside out.
References:
· Aranow, C. (2011). Vitamin D and the immune system. Journal of Investigative Medicine, 59(6), 881-886.
· Belkaid, Y., & Hand, T. W. (2014). Role of the microbiota in immunity and inflammation. Cell, 157(1), 121-141.
· Bertelli, P. F., et al. (2020). The impact of lymphatic drainage massage on stress and inflammation. Lymphatic Research and Biology, 18(4), 342-350.
· Chassaing, B., et al. (2014). Gut microbiota and immunity: Bridging the gap. Trends in Immunology, 35(10), 518-526.
· Dhabhar, F. S. (2014). Effects of stress on immune function: Implications for health. Nature Reviews Immunology, 14(12), 743-753.
· Institute of Medicine. (2005). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. National Academies Press.
· Marchesi, J. R., et al. (2016). The gut microbiota and host health: A new clinical frontier. Gut, 65(2), 330-339.
· Proksch, E., et al. (2014). Oral supplementation of collagen improves skin elasticity and hydration. Skin Pharmacology and Physiology, 27(3), 113-119.
· Read, S. A., et al. (2019). The role of zinc in immunity and inflammation. Molecular Medicine, 25(1), 2.
· Wu, Q., et al. (2016). Spirulina and its immune-modulating properties. Food & Function, 7(4), 2043-2052.
