It’s a good idea to get a little more serious about nutrition this time of year.
It’s been over a month since I shared these tips in my monthly e-newsletter. If you’d like to get these tidbits as soon as they come out, let me know and I’ll add you to my mailing list.
Foods to support immunity and your skin during winter:
I’m sure I’m not the only one who starts to notice my skin suffer as soon as the weather turns cold. The cold early morning walks, followed by hot showers, heating and less discipline with drinking water is a dodgy combination. That’s why I start to get a little more serious about my nutrition this time of year. As well as my daily collagen, omega 3, Vit D and multivitamin supplements, I start to incorporate some more of these foods into my diet.
KEEP IT SPICY
Warm winter soups, roast veggies, casseroles and tasty chai teas lend themselves so beautiful to spices like garlic, ginger, cloves, cinnamon, cardamom, black and white pepper.
Garlic just made headlines for supposedly “killing” Covid and the flu with “99.9% efficacy”. Although the findings are still inconclusive, it does contain ‘allicin’ which is known to be antiseptic, antibacterial, and anti-fungal. And because of its anti-inflammatory and circulation-boosting properties, it’s also a great win for your skin.
Ginger’s magical compounds ‘gingerols’ and ‘shogaols’, are also anti-inflammatory, helping to reduce redness and puffiness. And together, these spices are excellent to reduce cellular damage caused by oxidative agents like the highly reactive and damaging compound malondialdehyde.
Clove and cardamom are said to help reduce pimples and dark spots, while cinnamon and both white and black pepper are said to boost overall blood circulation and metabolism.
FUN FAT FACTS
Thank goodness we’re long past the days when fat was demonised for being the main culprit for weight gain. Now, all of the research recognises that “healthy” fats are essential for wellbeing, and great skin! “Healthy” fats = polyunsaturated fats = Omega 3s.
Omega 3s are proven to support the skin’s natural oil barrier, keeping it plump and hydrated. They’re also to reduce overall inflammation. You’ll find Omega 3s in fish like salmon, mackerel and herring (which are great sources of Vit E too by the way). And for vegetarians, walnuts and flax seeds are the bomb.
I can’t talk about fun fats and not mention avocados. Studies have shown a direct correlation between eating avocados and “springier, more youthful skin”. Do you need another reason to indulge?
GO GREEN
Green leaves really are nature’s gift. Veggies like kale, mustard leaves and spinach are packed with vitamins and minerals. Kale contains 4 times more Vit C than spinach, but spinach is no slouch with an average serve (100g) containing about C, 34% of our daily recommended amount. And then there’s the Vit E, Vit A, Vit K, selenium, beta-carotene, iron, potassium, calcium, and magnesium that you’ll benefit from when you enjoy these leafy greens too.
FRUITY FRESHNESS
Think it’s a “co-inky-dink” that grocers are stocked with loads of gorgeous citrus fruits at this time of year? Or does Mother Earth know that we all need our Vitamin C to support good health, immunity and glowing skin just as winter arrives?
Tuck into lemons, oranges, tangerines, grapefruits, limes and kiwi fruits. OK I know kiwis aren’t technically citrus, but one kiwi does provide a crazy 230% of our daily recommended intake of Vitamin C, so I can’t not mention it! And if you’re not a citrus or kiwi fan, then the humble cauliflower and brilliant broccoli are great sources too.
THE REST OF THE EQUATION
As well as upping the ante in terms of choosing great immune-boosting foods, don’t forget the rest of the equation. And I literally mean ‘rest’. Studies have proven that just like those bears that need to hibernate, us humans also need more sleep in the winter.
And as always, finding that balance of activity is vital. Consistently partaking in exercise that we enjoy is good for our minds, bodies and souls.
ENDERMOLOGIE
And remember that a relaxing Endermologie treatment will reduce any pain or stiffness the cold weather can create in your joints and muscles. In addition to loosening those muscles, Endermologie treatments increase your blood circulation, to warm you up and lymphatic circulation, to boost your immunity.
