Winter Survival Guide: Boost Your Immunity and Stay Healthy
Winter can be challenging, especially if you’re managing a compromised gut. Between colder weather and the increase in colds and flu, staying well requires a proactive approach. Here’s your go-to guide for navigating the season with actionable tips to boost your immunity and stay strong all winter long.
Prioritise High-Dose Vitamin C
Vitamin C is a powerhouse for immunity. During the winter months, aim for high doses twice daily—one with breakfast and one with dinner.
Feeling Sick? At the first sign of illness, increase your dosage to 2 doses every hour until you reach bowel tolerance (when your stools become loose). This helps flood your body with vitamin C, supporting its natural defence mechanisms.
Pro Tip: Choose a high-quality, buffered vitamin C supplement to reduce stomach irritation and optimise absorption.
Keep a Salt Pipe with Iodine Handy
A Himalayan salt pipe is another essential tool for your winter arsenal. Here’s how to use it effectively:
Preparation: Add 2–4 drops of iodine to your salt pipe filled with Himalayan salt.
At First Symptoms: At the first sign of a sore throat or runny nose, take short, sharp breaths through the pipe first through the nostrils then through the month. The iodine kills bacteria and viruses on contact, stopping them in their tracks.
⚠️ Important Safety Note: Avoid taking deep, long breaths through the salt pipe, as this can cause permanent damage to your lungs. Stick to short inhalations only.
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Hydration is Non-Negotiable
Winter air is often dry, which can dehydrate you quickly. Proper hydration is essential for supporting your immune system and gut health.
Drink warm herbal teas like ginger, chamomile, or peppermint for hydration and added anti-inflammatory benefits.
Add a pinch of Himalayan salt to your water to replenish electrolytes and support gut health.
Eat to Fuel Your Immunity
Your diet plays a crucial role in keeping your immune system strong:
Increase Variety: Winter is the perfect time to incorporate diverse seasonal vegetables like squash, sweet potatoes, and kale. Diversity in your diet helps maintain a healthy gut microbiome.
Load Up on Fermented Foods: Sauerkraut, kimchi, and kefir provide probiotics to keep your gut thriving.
Include Healthy Fats: Omega-3s from sources like salmon, walnuts, and flaxseeds support your immune system and reduce inflammation.
Manage Stress to Support Your Gut
Stress weakens your immunity, and winter blues can make it worse. Protect yourself with simple stress-management techniques:
Meditation and Breathing Exercises: Focus on slow, deep belly breaths to calm your nervous system.
Stay Active: Even gentle movement like yoga or walking can reduce stress hormones and support gut health.
Get Plenty of Rest
Your body heals and regenerates during sleep, making rest your first line of defense against illness. Aim for 7–9 hours of quality sleep per night.
Winter Sleep Tips:
Stick to a consistent bedtime.
Keep your room cool and dark.
Use calming essential oils like lavender to wind down.
Boost Your Immune Arsenal
A compromised gut may need extra help to get through the colder months. Consider adding these additional tools to your routine:
Zinc: A key player in immune function—consider adding a high-quality supplement.
Elderberry Syrup: Known for its antiviral properties, elderberry is great for warding off colds.
Probiotics: A high-potency probiotic supports gut health, which in turn bolsters your immune system.
Final Thoughts
Winter doesn’t have to be a season of sickness. By prioritizing your gut health and incorporating these tools—like high-dose vitamin C, a Himalayan salt pipe with iodine, and a nutrient-rich diet—you’ll give your immune system the strength it needs to thrive.
Start small, stay consistent, and enjoy a healthier, more resilient winter. Stay warm and well!