So autumn is upon us, the kids are back at school and sickness bugs are in full flow, so how should we give ourselves the best chance to stay healthy and bug free? Well its not that complicated to be honest, there are a few things on my checklist that are definitely worth checking out if you want to build up your immunity over the autumn period.
1. Increase your intake of water.
During the autumn months the heating invariably goes on so it may not seem an obvious thought to many people but increasing your water intake can really help. Water really helps at a biological level, it flushes out toxins and keeps your internal organs running smoothly. You should aim for 3 litres of water a day.
I’m going to lump a few together to keep this simple. A decent multi vitamin will take care of any shortfalls that your diet doesn’t provide but in addition to this, I would start taking a Vitamin D3 supplement as well. Apart from the well documented health benefits of Vitamin D3, the northern hemisphere starts to see noticeable difference in the amount of sunlight we get as we head into autumn. I generally go with 1000ui for every 25lbs of bodyweight as a rough estimate. I would also recommend 1000mg of Vitamin C too.
3. Fish Oil
Fish Oils are one supplement I take all year round regardless, but many people still don’t get enough omega 3 in their diets. Supplementing with fish oils will address this. A good quality fish oil will contain EPA and DHA which are called essential fatty acids because the body doesn’t produce them. That’s why it’s important to get omega-3 fatty acids from food or from supplements. You can find omega-3 fatty acids in many different sources, including flaxseed, canola oil, walnuts etc but eating fish like salmon, herring and tuna will increase your levels too.
Autumn for me is about healthy soups and getting creative. Autumn produces some of the best vegetables and if you have little time on your hands, you should look into slow cooking – I can thoroughly recommend it. Don’t just think vegetable soups either, you can get some very nice and cheap cuts of meat to experiment with and if you’re a little more adventurous why not try bone broths instead. Bone broths alone can boost your immunity and there’s a reason they’re called a magic elixir.
I’ll be posting a few more tips as we head into Autumn, but I wanted to give you a few ideas to keep yourselves healthy during these colder months.