By Emily Holthaus EBS COLUMNIST
Winter weather and more time indoors can bring about an influx of illnesses. Here’s a few ways to alter your nutrition to help prevent and combat these seasonal illnesses.
Try to eat a variety of fruits and vegetables. Including a mix of fruits and vegetables in your diet ensures that you are getting all the necessary vitamins and minerals. Specifically, prioritize vitamin C and antioxidants that can protect and help improve the function of immune cells. Vitamin C is high in citrus fruits, such as oranges, lemons, limes and grapefruit. Antioxidants are present in high amounts in berries, leafy green vegetables such as spinach and kale, and beans, nuts and beef.
Increase your consumption of omega-3 fatty acids. Good sources of omega-3s include olive oils, fish such as salmon, tuna and sardines, flaxseed, chia seeds and walnuts. These anti-inflammatory fat sources can help quicken the immune system’s response to infection and illness.
Consider a probiotic supplement. Taking a probiotic can help increase the “good bacteria” in your gut which can help stimulate the immune response and fight illness. You can also increase the intake of naturally occurring probiotic foods such as sauerkraut, kimchi, kombucha, pickles and sourdough bread.
Make sure you’re eating enough. Winter can get busy, especially with winter sports and activities. Try to avoid skipping meals or skimping on portions. If you don’t get enough calories and nutrients, it can weaken your immune system and make it more difficult for your body to fight off illnesses.
Consider supplementing vitamin D. We get much less vitamin D from our environment in the wintertime. Supplementing 400 to 600 IUs per day can help ensure you get the recommended amount. You can also increase dietary vitamin D by getting 2 servings of dairy per day.
Try to limit your weekly alcohol consumption. Limiting alcohol can be tricky in the winter, especially around the holidays. High alcohol consumption can suppress the immune system and make it harder for your body to fight off illness.
Some non-nutrient related methods of protecting yourself against illness include getting enough sleep and drinking plenty of water. Getting eight hours of sleep and maintaining a constant circadian rhythm can help strengthen the immune system and make it easier to fight off sickness. Drinking 1.5-2 liters of water per day can help transport nutrients between cells.
To learn more about creating a more nutritious, healthy lifestyle, or for other nutrition concerns, contact me at Big Sky Natural Health to make an appointment.
Emily Holthaus is a Registered Dietitian and Licensed Nutritionist based in Big Sky who specializes in adult and pediatric one-on-one nutrition counseling. Emily’s passions lie in general nutrition and wellness, pediatric nutrition, and sport nutrition. She can also provide counseling in various concerns including allergies and intolerances, chronic disease management, and GI disorders. She aims to help patients create small yet impactful changes to help them reach their health goals, both physically and mentally.
