Be a winter hero!
Boost Your Immunity This Winter with Aarti's Expert Tips
Alas, I write this piece while nursing a cold myself accompanied with a box of tissues on my desk, a hot water bottle at my feet and a cup of tea with fresh ginger in it.
Read on for my top food, supplement and lifestyle tips to boost your immunity.
Go for Warm Foods
Cold salads can be harsh on digestion when you're unwell. Instead, try comforting, easy-to-digest meals like soups or grilled vegetables.
Aarti’s insight: “Your body desires warmth when it’s fighting illness. Digestion slows down, so cooked foods are easier to process and more satisfying.”
Use Warming Spices
Enhance meals with cinnamon, turmeric, and ginger. These spices can boost metabolism, promote heat production, and even offer antiviral benefits.
Aarti’s insight: “I love adding turmeric to my tea or using Moju turmeric shots for a potent antioxidant punch. Growing up Gujarati, haldi milk (‘golden milk’) with saffron was our go-to remedy—and I still swear by it!”
Quick Soups
Homemade soups with garlic, ginger, and herbs provide antiviral properties. Add lentils for gut health benefits.
Aarti’s insight: “When time is tight, ready-made soups from brands like Bol or Yorkshire Provender are excellent options. Avoid sachets like ‘cup a soup’—they're nutritionally poor with minimal vegetable content.”
Immunity-Boosting Supplements
Vitamin D3
Many in the UK, especially those with darker skin tones, are deficient in vitamin D. Boost your levels with 2,000 IU daily during autumn and winter.
Aarti’s insight: “The government’s guideline of 400 IU is too low for most adults. For children or those who dislike tablets, sprays like Better You are fantastic.”
Probiotics
Support your gut microbiome, where 70% of your immune cells are made, by adding probiotics to your routine.
Aarti’s insight: “I think of probiotics as fertiliser for your gut, helping good bacteria thrive. After antibiotics, a four-week course of brands like Optibac or Symprove can make a big difference.”
Vitamin C
Essential for immune defense, vitamin C promotes the production of white blood cells.
Aarti’s insight: “While leafy greens and berries are great sources, supplements provide extra firepower. I recommend Cytoplan Vitamin C powder—it’s easier to take when you have a sore throat.”
Lifestyle Tips
Fresh Air
Spending time in nature is healing for both body and mind.
Aarti’s insight: “Cold weather doesn’t cause colds—pathogens do! Wrap up and get outside to refresh your system. It’s incredibly therapeutic.”
Salt Water Gargle & Nasal Sprays
These can clear congestion and even reduce sick days.
Aarti’s insight: “Research shows that nasal sprays like Sterimar help flush out viruses. It’s a simple but effective addition to your routine.”
Gentle Movement
Skip intense workouts and choose restorative activities like walking or stretching.
Aarti’s insight: “Exercise is great, but pushing too hard when you’re unwell can stress your immune system. Listen to your body.”
Prioritize Rest and Sleep
Allow your body to recover by slowing down and prioritizing sleep.
Aarti’s insight: “Your immune system works overtime during illness. Resting conserves energy so it can do its job.”
Stay Hydrated
Sip on herbal teas or warm drinks with spices like ginger and cardamom. Avoid caffeine after 2 PM.
Aarti’s insight: “Staying hydrated doesn’t just flush out toxins; warm drinks are soothing and can help ease congestion.”
Personalized Nutrition Support
Want tailored advice for weight loss, metabolic health, or hormonal balance? Aarti offers 30-minute consultations, including a personalized meal plan and recipes, for just £45 (limited-time offer).
Reply to this email & let Aarti guide you :)Take control of your health this winter with Aarti’s tried-and-tested tips. Boost your immunity, nurture your body, and recover faster when those bugs strike!