Nourishing Your Body Through Fall and Winter
As a holistic nutritionist, I firmly believe that our overall well-being is intricately linked to the foods we consume, especially during the fall and winter months. These seasons bring cooler temperatures, and a change in the foods available to us, which offers an excellent opportunity to embrace a seasonally minded approach to nutrition and overall wellness. In this blog post, I'll share my top recommendations to nourish your body and boost your immunity during the fall and winter, explaining why each of these practices is beneficial.
Bone Broths: The Ancient Elixir
Not to sound too cheesy, but bone broths are like a comforting hug for your immune system. Beyond their delicious warmth, bone broths have ancestral origins, dating back to ancient civilizations. They've been a staple in traditional diets worldwide and are cherished for their myriad of health benefits.
Bone broths are a rich source of nutrients, including essential vitamins and minerals such as calcium, magnesium, and phosphorus. But what truly sets bone broths apart is their bio available collagen and gelatin content. Collagen and gelatin not only benefit skin, hair, and joints, but also play a crucial role in supporting the health of your gut lining. This can help alleviate digestive discomfort and strengthen the integrity of your gut, ultimately benefiting your immune system.
Moreover, bone broths contain glycine, an amino acid that acts as a precursor to glutathione, our “master antioxidant” needed for proper detoxification. Glycine can also have a calming effect on the nervous system. This is particularly important during the winter months when stress levels can be higher, and a balanced nervous system is key to maintaining overall health.
*And if sipping bone broth isn’t your thing, check out my favorite high quality collagen, gelatin, and bone broth supplements in the shop.
Soups and Stews: Nutrient-Rich Comfort for Winter Wellness
During the colder months, there's nothing quite as satisfying and comforting as a steaming bowl of soup or a hearty stew. The nutrient dense goodness of soups not only warm your body but also offer a plethora of health benefits that can help you thrive during the winter season. They can include a medley of broths, vegetables, legumes, proteins, and grains. This combination ensures you're getting a diverse range of essential vitamins and minerals, such as vitamin A, vitamin C, potassium, and magnesium, as well as fiber. These nutrients are critical for maintaining a robust immune system, supporting digestion and your overall health.
Moreover, staying well-hydrated is essential year-round, but it can be particularly challenging during the winter when you may not feel as thirsty. Soups and stews are hydrating by nature, as they consist of both solid and liquid components. The warmth of soups and stews can be soothing for your digestive system. The slow cooking process helps break down ingredients, making them easier to digest. If you're experiencing digestive discomfort during the winter, these dishes can provide relief and nourishment. Additionally, ingredients commonly found in soups and stews, such as garlic, onions, and ginger, have immune-boosting properties. They can help strengthen your body and support overall immune health, making your dishes not only delicious but also exceptionally nourishing.
Fermented Foods: Your Gut's Best Friend in Colder Months
Fermented foods are a gift from nature to help us navigate the challenges of colder months. While we might be less inclined to consume fresh fruits and vegetables during this time, fermented foods provide an abundance of vitamins and minerals. Fermented foods, such as sauerkraut, kimchi, kefir, and kvass, offer vitamin K, vitamin C, and various B vitamins.
But the real magic of fermented foods lies in their gut-supporting qualities. A diverse and thriving gut microbiome positively influences the immune response. This means that during the colder months when our bodies may require more support, a healthy gut is a big priority. I love adding fermented veggies to any meal and as a topping for soups—or simply eating straight out of the jar!
Garlic, Ginger, and Turmeric: Immune-Boosting Power Trio
Garlic, ginger, and turmeric are a trifecta of immune-boosting power, and their benefits are especially valuable during the winter months.
Garlic: This humble bulb is packed with allicin, a powerful compound known for its antimicrobial and immune-boosting properties. Consuming garlic can help boost immunity and enhance your body's ability to fight infections. Tip: Allow garlic to sit for 10 min after chopping to activate the release of allicin and reap its full nutritional benefits!
Ginger: Ginger provides not only a delightful zing to your meals but also has potent anti-inflammatory and antioxidant properties. It's known for its ability to ease digestion, soothe upset stomachs, and reduce inflammation, which is vital for maintaining balance in your body during the colder months.
Turmeric: Turmeric contains curcumin, a remarkable anti-inflammatory and antioxidant agent. Curcumin is renowned for its ability to alleviate symptoms of a compromised immune system and enhance overall immune function. Including turmeric in your winter diet can be particularly beneficial in supporting your body's resilience.
Hot Herbal Teas: Immune and Wellness Support
Hot herbal teas are a soothing ritual during colder months, offering warmth and comfort. They provide a sense of relaxation and nourishment that can be especially comforting when the weather is cold and harsh. Here are a few of my favorite hot herbal teas and their associated benefits:
Ginger Tea: Ginger's warmth and spiciness make it a perfect choice for winter. It provides anti-inflammatory and antioxidant properties, aiding in digestion and promoting a sense of comfort and wellness.
Chamomile Tea: Chamomile is a gentle yet powerful tea known for its calming properties. It can soothe both your mind and body, making it an excellent choice for relaxation during the winter months. A calm body is a body that welcomes healing.
Peppermint Tea: Peppermint is not only soothing to the throat and sinuses but also possesses antimicrobial properties. It can help ease congestion and digestive discomfort during the winter months.
Echinacea Tea: Echinacea is well-known for its immune-enhancing properties, making it an excellent choice for boosting your immune system and increasing resilience during colder months.
Elderberry Syrup: Nature's Immune Boosting Elixir
Elderberry syrup is a natural herbal powerhouse that can help boost our immune systems. Elderberries are rich in vitamin C and flavonoids, specifically anthocyanins, quercetin, and rutin, which are potent antioxidants known for their ability to reduce oxidative stress and inflammation in the body. These compounds, combined with the foundations of holistic wellness, help strengthen the body's overall defenses against toxins.
Additionally, I like to add an array of medicinal herbs to my elderberry syrup to increase potency. Astragalus, echinacea, and mullein are a few of my favorites that are on regular rotation. These additions provide extra support to the immune system and respiratory system during the winter months, helping your body to stay strong and resilient.
Raw Honey: A Soothing Winter Wellness
Raw honey is a natural treasure, providing an array of health benefits. I like to use raw honey in various ways during the winter months.
In Herbal Teas: Adding a spoonful of raw honey to your herbal teas can provide an extra layer of defense against seasonal ailments. It sweetens your tea naturally and possesses antimicrobial properties that support your immune system.
Homemade Remedies: Raw honey can be a key ingredient in homemade remedies such as cough syrups, elderberry syrups, and fermented garlic. These remedies can help soothe throat irritation, reduce coughing, and provide additional immune support.
These holistically inspired practices can make a world of difference in supporting your immune system and overall wellness during colder months; offering unique benefits that help fortify your body and make you more resilient in the face of seasonal challenges. By incorporating these practices into your daily life, you're nourishing your body, maintaining balance, and embracing the beauty of the fall and winter seasons. Better yet, these foods are supportive for the whole family and pretty simple to incorporate into your daily routine. Stay warm, stay thriving, and enjoy the many benefits of these nourishing traditions.
