How to stay healthy in winter


Winter is here ! Generally during this season, we have a tendency to be sick. Our immune system weakens, our skin becomes dry, we gain weight more easily because we move less and we depress! You will keep in good shape during winter, by incorporating a few tips simple to set up !

     1. Fill up with vitamins C to boost your immune system. 

When consumed regularly, it has an anti-fatigue effect which makes it an ally to fight against the reduction of energy, infections, cold or even flu. We find the vitamin C essentially in fruits and vegetables. It is better to consume them raw or steamed to preserve its vitamin C content. The vitamin C can also  be taken in the form of supplements (Acerola) as long as we do not exceed the recommended intake. Do not hesitate to combine it with royal jelly!

     2. Do not forget vitamins B! 

In particular B12, folic acid and B6, all of them essential to avoid changes of humor. Generally, vitamins B are in whole foods, not transformed as meats, legumes, whole grains and vegetables!

     3. Hydrate your skin. 

During winter, the skin may become dry with a dull appearance, due to the large amount of time spent indoors in overheated spaces. Balanced nutrition is key, but it is also essential to use coconut or jojoba oil which are excellent for skin hydration.

     4. Exercise. 

In winter we are more willing to stay home on the couch rather than going to the gym. Needless to say that it is pleasant to stay at home in winter, but it is important not to forget to move. By excercising, you release endorphins, which once secreted, spread into the central nervous system, the tissues of the body and the blood and generate a number of benefits against anxiety and the wintry depression! If you have the chance to go skiing, that would be a great idea.

 5. Have supplements with Vitamin D!  

It facilitates the absorption of the calcium and the phosphor, which ensures an optimal osseous health. But it also acts as hormone by playing an anti-infective and inflammatory role! When your diet is varied and rich in vegetables, you should not need to take supplements, but in autumn and in winter you do not receive enough sun and your levels of vitamin D decrease dramatically.

     6. Eat food rich in water. 

Cold weather does not mean that you have to forget about raw food. It is important to have the vitamins of fruits and vegetables all year round! When you eat cooked food, your body uses its own water to help digest the food. Raw vegetables and fresh fruits are easily digestible because they come with their own content of water. The more you consume water from your food, the more the water of your body will be available to hydrate your skin naturally. So, have soup to warm you up, but do not forget the raw vegetables and green juices!

      7. Sleep!

The lack of sleep may have serious effects on your immune system, making you more vulnerable to cold. The lack of sleep may cause a reduction of the white blood cells which help to fight infection. Create a routine of relaxation before bedtime : listen to some soft music or have a hot bath. Avoid watching TV or using your computer before bedtime and put down the light one hour before sleep in order to stimulate the release of melatonin in the brain. Try also, as much as possible, to go to bed and to get up at the same time everyday, even the weekend.

Marc Le Quenven – Naturopathe