Supplement with Vitamin D3
As the days grow shorter, our body absorbs less Vitamin D3, which is a crucial vitamin for our immune system. During the winter months, it is recommended to supplement with Vitamin D3 to improve our immune response when faced with all the colds and flus of this season, it can also aid in bettering your sleep.
We recommend a liquid Vitamin D3 taken daily before bed. You can also drink an immune boosting tea during the day instead of reaching for another cup of caffeine. We like the organic selection offered at Ekoplaza in The Netherlands.
Eat your Vitamins
Add whole foods high in Vitamin C and antibacterial foods to your diet. We recommend: garlic, citrus fruits, bell peppers, strawberries, cruciferous vegetables, cinnamon, turmeric, cranberries, currants. Avoid any processed sugar as it significantly raises blood sugar and causes inflammation in the body and brain, which can lower the strength of your immune response.
At the onset of cold and flu symptoms, we recommend taking a Protect Plus supplement and oil of oregano to kill any bad bacteria brewing in your body. Make sure to take both with food to avoid any potential nausea.
As the temperature cools down, we love looking at different cookbooks to explore warming recipes to soothe the body and mind during the autumn/winter season. This is the holy grail of soup recipes. In our household, Pho is a family favorite, this book is a great start to learn different ways to make this Vietnamese dish.
Move your body!
The best way to adjust to the changing seasons is to get outside and embrace fresh air. Going for 2 short walks a day can boost your mood and get in those steps! It is tempting to curl up and Netflix and chill but taking a half an hour every day to stretch out and strengthen your body keeps your lymphatic system moving and your immune response strong. Amsterdam has plenty of parks to enjoy and lots of cute doggies to motivate you to get out there and enjoy the fresh air.
If the overcast skies are too daunting, here is a quick Posture Reset workout you can try in the comfort of your own living room after a long day of working in front of the computer: