As winter’s embrace tightens, our thoughts often turn to maintaining health and fortifying our immune system. I’m here to guide you through a non-diet, ‘health at every size’ (HAES) dietitian’s perspective on enhancing immunity without restrictive diets. Our immune system is a complex network influenced by genetics, environment and lifestyle.
While no single food or diet can instantly ‘boost’ our immune system, a balanced diet supports its functions. A non-diet approach focuses on nourishing with a variety of foods rich in essential nutrients like vitamins A, C, D and E, and minerals such as zinc and selenium. Include a colorful mix of fruits, vegetables, proteins, whole grains and healthy fats to support immune health.
I Intuitive eating encourages listening to your body’s hunger and fullness cues, leading to balanced meals that satisfy and provide necessary nutrients for immune support. Chronic stress can weaken your immune response so incorporate stress-reduction techniques and aim for seven to nine hours of sleep to aid your immune system. Moderate physical activity reduces inflammation and supports immune cells.
Staying hydrated is crucial, especially in winter, when we’re less likely to feel thirsty due to the cold. Despite the lack of heat, it’s easier to become dehydrated in the colder months, so keep a water bottle handy and sip throughout the day. Incorporating antioxidant-rich foods into your diet is a key strategy for supporting your immune sys.
