Bridge to Health Blog
Bridge to Health Blog

How to boost your immune system as the bad weather bites

Written by Mathieu Rossano   Posted in:Lifestyle   December 16, 2009

As the cold rainy weather settles in, many of our patients in Ealing and Uxbridge are reporting epidemics of flu, colds and various upsets ravaging their families and colleagues at work.

So it seems like the right time of the year to offer some tips to boost your immune system. If you are feeling under the weather, or want to try and fight-off the colds this winter then our top 10 tips are as follows:

  • Watch your diet
    Stuff yourself with as much seasonal fruit and raw or lightly cooked veg as you can; choose brown over white – for bread, pasta and rice; prefer grilled or poached oily fish (tuna, salmon) over red or white meat – and generally, eat less rather than more;
  • Optimise your intake of natural minerals and vitamins
    by juicing 250-300 ml-worth of mixed fruit and veg. For example, combine apple, carrot, celery and a little grated ginger;
  • Consider botanical immune boosters
    such as turmeric in curcumin form, echynacea, bromelain (found in pineapple stem), liquorice and co-enzyme Q10;
  • Drink less caffeine and alcohol
    and, needless to say, tobacco and occupational drugs which threaten to overpower your waste elimination organs (liver, spleen and kidneys);
  • Consider multi-vitamin supplements
    If you are feeling very depleted, or under pressure to recover, consider some good quality high potency multivitamins and minerals: Cytoplan or Lamberts are considered good brands; we’re not great fans of supplements, but sometimes there’s little choice;
  • Ensure good fluid intake
    Aim for six to eight 200ml glasses of fluids per day: water and natural fruit-juices are in; tea, coffee, and high caffeine, fizzy drinks are out;
  • Replenish your body with electrolytes
    If you have been suffering from vomiting or diarrhoea for any duration; 1 litre of homemade electrolytes can be made up by adding 1/3 L fresh apple juice, 2/3L water, 2 tea-spoonfuls or raw cane sugar of honey and 1 tea-spoonful of sea-salt – to be sipped within a day;
  • Go for daily exercise and deep breathing
    Aim for a daily brisk 30-minutes walk in the fresh air – try for two to four 30-minutes sessions of light exercise a week, and invest in 200 bounces per day on a bouncer/mini-trampoline to stimulate your lymphatics!
  • Treat yourself to manual therapy
    You’d expect us to say that but… a couple of sessions aiming at stimulating good blood and lymph flow, activating the waste elimination organs and encouraging good whole-body function is a sound investment this time of year;
  • Get some decent rest - this is not a great season for regular partying (end of year excepted!) – aim for 7-8 hours of daily sleep, aiming to have retired to bed by 10 O’clock to give your body a chance to repair itself.

We hope these tips don’t come over too much like a one way ticket to boot camp. On the upside, using them may just allow you to reach the end of the year in top form to fully enjoy Christmas and new year celebrations.

With our best wishes of good health!

Can we help? This is our blog highlighting what we at Bridge to Health do. If you want a friendly chat with an osteopath – please contact us at Uxbridge Osteopaths / Ealing Osteopaths.



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