The cold weather often brings months of runny noses, sore throats and annoying coughs! Winter is time when we all need to devote particular attention to building up our immune system to help combat the array of cold and flu germs around us. Our Nutritionist Tatjana gives some helpful ideas on how to stay healthy this winter….




1. Try to eat warm, freshly cooked food. Lots of chicken soups, bone broths and casseroles. A quick and easy way to do this is to put a slow cooker to good use – put it on in the morning before leaving for work and a healthy, nutritious dinner will be ready when you walk in the door! Make sure you include as many seasonal veggies as you can, but not more than two servings of fruit a day (to avoid excess fructose).
2. Be sure to add probiotics (eg yogurt, kefir, sauerkraut, kimchi, miso) and prebiotic (oats, bananas, garlic, onions, leeks, asparagus, chia and flaxseeds) to your diet. This will ensure a healthy gut to help improve immunity.
3. Avoid processed foods, refined sugar and trans fats.
4. A good, restorative sleep of 7 or 8 hours a night is very important. That way you will wake up refreshed, energised and ready for whatever the new day brings on.
5. If at all possible leave enough time for your morning rituals. Get at least a few minutes of stretches and meditation in every morning. Find time to walk half an hour a day – to the train, shops, or just around the block. Walking is the best form of exercise for all ages and fitness levels.

All the above will reduce stress and improve your overall wellbeing. However, if you have some health issues, chronic conditions or digestives issues, food intolerances or allergies, your diet should be customised to your particular condition.

A nutritionist can help with prescribing a special diet and dietary supplements, as well as advise on positive lifestyle changes. A good, healthy diet suitable for most people might not work in your case if your gut does not work properly and cannot absorb the nutrient that you bring in. The good news is that a properly structured and personalised diet can help minimise or completely avoid the discomfort and underlying causes of the symptoms of your allergies or other conditions.

A few recipes for the cold prone: