Here in Amsterdam the winter can sometimes feel very long and tiresome with little people continually passing germs to one another, infecting the whole household. AND… when it clears, the cycle can happen all over again eek.

I don’t proclaim that our household doesn’t experience the same cycles, but I wanted to share some of the tools we use to break the cycle continuing and address stopping it in its tracks. We find BOOSting ourselves up with the items listed below before the winter season (wherever we are in the world) is in full swing and OR increasing intake when struck down ‘under the weather’ is SUPER helpful.

#1

BONE BROTH

What better time of the year than to dose up on this goodness if not everyday 😉.

I’m a big believer in daily consumption of bone broth see my post here on why but during winter, my body literally craves it.

Warming soup bases, broth tea in the morning, a flask of broth to sip on throughout the day with fresh lemon are a few ways in which we enjoy bone broth daily in winter.

#2

COD LIVER OIL

Jam packed with naturally occurring fat soluble  Vitamins A, D and E. I like how I can dose my girls up on these nutrients together as they naturally occur in perfect ratios. Very aligned with my philosophy food as medicine.

We use both the Green pastures and  Rosita  brands.

#3

GARLIC

We enjoy both black- (fermented) and white (raw) a dose of either or both daily. Vasara and I happily snack on the black fermented garlic but I hide raw garlic in most of our dinner meals.

*Tip: once you cut your raw garlic before adding into your meals, allow it to sit on the chopping board for a minute or two.        

* See my immune elixr recipe where garlic is used for healing cold/flu here.

#4

ESSENTIAL OILS

The power of essential oils have become more well known and fashionable in the last 5-10 years.

Despite their increased popularity, their medicinal properties have been used for centuries. We personally love to diffuse and apply diluted essential oils topically.

Our favourite go to’s in winter are: doTERRA’s on-guard, easy AIR blends in addition to frankincense, rose, oregano, lemon, wild orange and lavender. 

*There are MANY good quality ethical brands of essential oils to add to your tool kit- although please do your research as there are many ‘Knock off’, diluted inauthentic oil brands also.

We diffuse ALL of the mentioned oils above and apply topically heavily diluted with fractionated coconut oil.

#5

VITAMIN C

One of the most popular water soluble vitamins, Vitamin C is loaded with antioxidants immune boosting properties and is wonderful for your adrenals aka a great nutrient to help buffer stress.

A review published in the Annals of Nutrition & Metabolism showed that getting enough vitamin C may help reduce symptoms and shorten the duration of respiratory tract infections, such as the common cold.

Loading up on vitamin C rich foods would be optimal during this season with supplementation added to nip any lurgies in the bud.

#6

ZINC

Zinc is one of the most essential minerals our cells need for optimal function. This powerhouse of a mineral:

  • Regulates: our immune cell responses, ensuring the proliferation and maturation of our immune cells
  • Protective: reduces the incidences and severity of illness
  • Supports: by improving the outcome of viral infections
Food containing higher levels of Zinc include: Oysters, Grass fed and finished red meat, pork, chicken, pumpkin seeds, cashews. 

 

#7

ECHINACEA

A wonderful immune modulating herb as well as supporting your adrenals in addition to lymphatic system. Being one of the only published herbs to be SAFE in pregnancy and breastfeeding its a no brainer to use this incredible healer of nature. Echinacea can be purchased in many forms, a herbal tea, a liquid tincture (from herbalist/naturopath or tablet.

#8

VITAMIN D

Vitamin D aka, the sunshine vitamin, is a fat soluble vitamin which plays an incredible role in the body from boosting immune health to nourishing hormone, brain and bone health. Therefore when the body has optimal levels of vitamin D = optimal health and function. 

Sunshine is the best way to obtain higher levels although even living in sunny countries many people have LOW vitamin D levels so supplementing may be beneficial.

#9

NATURE

Not only is it another opportunity to optimise vitamin D building exposure, but taking in some fresh air, standing bare feet on the earth or sand can be so incredibly healing.

Healing for ;

  • Your nervous system, it’s known to lower blood pressure, stress levels, anxiety and improve overall mental health.
  • Your gut health and microbiome diversity. With 1 grain of sand harbouring 100,000 micro-organisms.  

Healthy and diverse microbiome = stronger immune system

#10

 MOVEMENT

The incredible healing power of movement!

Movement stimulates:

  • Feel good hormones- endorphins, serotonin and dopamine= improving mood,
  • Activates the lymphatic system, helping to clear and move/detox unwanted materials from the body- including infections.

Movement can be super gentle- especially when the body is healing, even creating gently circular motions with arms, neck shoulders and hips can increase circulation and healing to areas required.

Last but not least, movement can help us process EMOTION- feelings in motion. Using MOVEMENT to help us tap into how we feel, to be able to deeply FELL into it to them release it can have POWERFUL healing effects on our physical, mental and spiritual wellbeing. PUT on your favourite FEELING playlist and move to the tune see how you feel after

With love and healing, Jodie x