As the nights draw in and the temperature drops, there are some things we can do to help keep us in the best of health and ready for the season ahead.
Keeping all systems aligned and primed to do their jobs of protecting us, means taking a little care, and time, and here are some ideas that will make getting the process a joy too.
As one of my favourites, Dr Mark Hyman, said "The fork is your most powerful tool to change your health", and there are some key nutrients that are particularly called for when it comes to winter defence against the cold, coughs, flu and the seasonal ennui that can be so debilitating.
VITAMINS C and D are both means for cellular protection.
APPLES, CITRUS FRUITS, LEAFY GREENS and BERRIES are all great sources.
EGGS, MUSHROOMS and SUNSHINE are the best Vitamin D sources, but it's difficult to get sufficient amounts form food.
I always supplement from September to May, as the sun fades.
This minty spray has 3000 IU in each serving and is a neat bottle I keep in my bag so I never forget.
BabaWest have just launched these fabulous strawberry flavoured Vitamin D drops for children.
It is worth noting that Vitamin C can be denatured under high heat, so fresh fruit, salads and slaws are a great idea to maximise the levels.
BETA CAROTENE one of a spectrum of antioxidants that are the effective free radical killers.
CARROTS, SQUASHES, SWEET POTATO, MELON & APRICOTS
ZINC the mineral that studies have shown can shorten the length of colds and stop viruses entering the body, making it a popular choice this winter to combat illnesses.
BEEF, CHICKEN, FISH, PRAWNS, PULSES
ELDERBERRY a powerful antioxidant, shown to be antiviral, antibacterial and particularly useful as a preventative for seasonal colds, coughs and flus.
BE WELL is a targeted combination of all the winter well ones; Vitamins C, D, Zinc, Selenium and Elderberry, created to support our immune systems for winter wellness all in one.
As chosen by Nature Doc Kids' nutritionist's WINTER SURVIVAL KIT:
"It is great to take preventatively over the winter, and you increase the dose if required. Lizzie Loves Natural Remedies Be Well can be mixed with water or juice, blended in smoothies or sprinkled on yoghurt. It tastes great!"
Rosehip Syrup and Elderberry Syrup you can make yourself if you have access to them, and bottle your own goodness.
Your first line of defence is in your gut, and with up to 80% of your immune cells there, it's an important area to focus on. The delicate balance of bacteria can easily be in dysbiosis - out of whack - with an overload of sugar, processed foods and too much alcohol.
By feeding your microbiome with a variety of high fibre and fermented foods you can ensure a happy gut.
My favourite liquid probiotic, which you can get 15% off a 12 week programme by using the code I've persuaded them to give you: LIZZIE15 is the way I insure my delicate gut (history of IBS and I'm coeliac) stays in prime health.
Move, walk, spend time outside in the morning. Taking everyone for a bike ride after school, and locking in a time of day to get some movement in for you.
All the studies show that those who move regularly, raise their heart rate every day are less likely to suffer from depression and anxiety. As well as the numerous health benefits.
Follow a regular routine of either getting a remote class in in your living room, book it out in your diary to make sure it's not pushed aside by life, or going for a run / brisk walk.
Or join me every week in your living room for this:
Chloe's Pilates x Lizzie Loves Healthy 4 week programme
As an exciting deviation from my regular food creating, I am launching a totally FREE and sweat-inducing 4 week programme with the brilliant @chloespilates for you all to join in with.
Every Wednesday at 10am for a 40 min class
11th NOVEMBER CORE ACTIVATION & BURN
18TH NOVEMBER PILATES TO IMPROVE OUR POSTURE
25TH NOVEMBER GLUTE ACTIVATION & BURN
2ND DECEMBER CARDIO PILATES
Starting this Wednesday 11th November at 10am INSTAGRAM LIVE class (you can catch up afterwards as I'll save them on IGTV) Chloe will be hosting a Pilates class every week of November for you.
I fell in love with Taryn Toomey's THE CLASS, based in NYC, but in your living room now, it's a blissful combination of moving, sweating and some head space. The schedule means you can choose a LIVE class any day at a choice of times.
*Try Natalie's class The Class by Taryn Toomey
Resting is the body's most effective rehabilitation tool. Getting enough sleep, and downtime is one of the simplest, practical health interventions out there.
Even one night of less than 6 hours sleep can reduce the bodies natural killer T cells by 70%.
critical on the front line, they recognise and kill infected cells
But it's often easier said than done.
Have a winter wind down regime - "sleep hygiene" if you like - whatever it takes to make it a good option to start the move to bed.
Pick your route I like the first:
- Bath, candle, Epsom salts, good pjs
- Yoga, meditation, valerian tea, eye mask
- Mug of BE SLEEPY, book, body oil
Our award-winning and best-selling remedy, BE SLEEPY was designed to help unwind and relax for bedtime and has been so effective at getting children and adults more rest. With magnesium, L-Theanine and Montmorency Cherry.
Have a read here for some ideas for generally increasing your chances of more shut eye.