There's a distinct coldness in the air, Halloween is just around the corner and slabs of pumpkin spice are back in the coffee shops – there's no doubt that autumn has come.
And although there's a lot to love about the change in weather, none of us are looking forward to the upcoming arrival of the cold and flu season.
As much as we try to avoid it, during the winter months it seems almost inevitable that we will feel tired, shabby, and generally all round lousy.
This is why Gabriela Peacock believes that now is the right time to start thinking about our immune health.
Nutritionist Gabriela Peacock, who has helped a long list of VIP clients improve their health and wellbeing, has shared her advice on using diet to support your immune system
The A-List nutritionist who helps her clients – including TV star Piers Morgan and Britain's Queen Princess Beatrice – improve their health and wellbeing says it's especially important at a time when many of us are different feeling stressed and anxious.
She says, "Anything that increases stress negatively affects our immunity, and stress is very difficult to control right now."
Gabriela explains that the capacity of our immune system is influenced by various lifestyle factors, including emotional state, stress, smoking, physical activity and exercise, eating habits and nutritional status.
"By supporting healthy habits in these areas, you can maintain a healthy immune system," she adds.
So what can we do to create healthy habits? And how do nutrition and nutrition play a role in this? In the following, Gabriela has answered some of our most important questions about how we can support our immune system in autumn and winter.
As we approach cold and flu season, many of us are looking for ways to stay healthy and strong
Why should we focus on nutrition?
Although in the moment it can be difficult to control what's going on around us and manage our stress levels is one thing we do can Control is our diet.
Gabriela points out that while good diet cannot prevent the pathogens that make you sick from entering your body, it can help you stay strong and healthy. When exposed to them, you have the best chance of fending them off.
She says, “A deficiency or insufficiency in a number of important nutrients that are key components of the immune response can lead to an impaired immune response.
"For example, vitamin D is known to modulate the immune response and, historically, vitamin D deficiency has been linked to seasonal illness."
The nutritionist has put together a number of high quality nutritional supplements, GP Nutrition. Dietary supplements are there when we need a bit of extra nutritional support, but Gabriela points out that sometimes the first thing we can do is simply make a few changes to what we eat.
Diet is a good place to start when it comes to immune system health, and Gabriela recommends a balanced diet that is high in vitamins and minerals
What does a good diet look like?
Gabriela says the best way to promote good nutrition is by eating a balanced, healthy diet that supports balanced blood sugar levels.
The easiest way to do this is to prepare high-protein meals with at least five vegetables a day and try to make your plate as colorful as possible.
The nutritionist advises that you don't need to radically revise your eating habits to better support your immune system, as even a few small changes can make a big difference.
She says, “If you try too hard, you increase your stress levels and it becomes a vicious circle. You need to make realistic changes. & # 39;
The following vitamins and nutrients are some of the most important ones for a healthy diet. So you can start by adding some of the mentioned foods to your plate with each meal.
One of the best ways to build a healthy, balanced diet is to add a variety of vegetables to your plate as colorfully as possible
Vitamin D: We can often get all of the vitamin D our bodies need from sunlight, but in the colder, darker months, we may need help from food sources. These include oily fish (like salmon, sardines, herring, and mackerel), red meat, egg yolks, and fortified foods.
Essential fatty acids: This includes omega-3 fatty acids found in fatty fish such as mackerel, salmon, or sardines. Or you can get them straight from their source, which means seaweed or algae. Nuts and seeds are also rich in omega-3 fatty acids.
Carotenoids: Found in red, yellow, and orange plant foods like carrots, pumpkin, sweet potato, turmeric, orange, and tomato.
Flavonoids: Found in green, blue, and purple plant foods, leafy vegetables, berries, artichokes, red onions, apples, and peppermint.
Zinc: Found in red meat, poultry, beans, nuts, whole grains, avocados, and berries.
Vitamin C: Found in citrus fruits, broccoli, vegetables, and peppers.
Vitamin E: Found in nuts, seeds, leafy green vegetables (broccoli and spinach), avocados, and wild salmon.
Vitamin A: Found in eggs, fatty fish and dairy products.
B-carotene: Found in bright orange / red / yellow plants like carrots, yellow peppers, yellow fruits like mango and apricot, and leafy green vegetables.
Gabriela says you don't have to make big changes to your diet to see an effect, as small changes can often make all the difference
Although good nutrition is the first step, Gabriela says it is worth considering a supplement if you are struggling to get your body all the nutrients and vitamins it needs.
She points out that we can struggle to get enough vitamin D through food alone, so recommends adults supplementing their diet with at least 10 micrograms of vitamin D in the fall and winter in temperate climates like the UK.
During the winter months, it can also be worth considering an all-round kit like the newly released GP Immunity, which includes a range of nutritional aids to help you take care of yourself from the inside out.
Nutritional support through GP Immunity
A daily dose of GP immunity includes:
- 500% RDI of vitamin D.
- 120% RDI of zinc
- 200% RDI of vitamin C.
- 250% RDI of vitamin B12
- Daily probiotic
- Pea protein
- Purple superfood
RDI = recommended daily intake
Can Diet Supplements Help?
Although Gabriela points out that there is no need to take supplements year round, she says they can come in handy when we need a little help.
She says, “A lot of people ask me why supplements and why not just food? The reason is that there are so many stressors in our lives right now.
"If we were super happy and relaxed on the beach in the summer, we wouldn't need a supplement, but we're all so challenged at the moment."
During the colder months, the nutritionist says her clients are often tired and shabby suggesting supplements from her GP Nutrition range.
"You don't have to take them all the time," she says. “But over the winter, when your immune system could be a little weakened, I recommend all my patients to take probiotics and a high quality multi-nutrient.
“I firmly believe that you don't need a supplement all year round. You need a supplement to support your lifestyle. This is why it is a good idea to think about your immune system at this time of year. & # 39;
t only do long dark evenings make many of us prone to seasonal affective disorder (SAD), but the holiday season can also lead to stress and anxiety, which in turn can lead to insomnia and bad mood.
GP Immunity is designed to make finding the right nutritional supplements easier
This is why Gabriela developed GP Immunity, a handy take-away kit that contains essential vitamins and minerals to support you from within.
"It contains all the nutrients your body needs to restore balance," explains the nutritionist. "It will appeal to everything from being a little depressed to having low energy levels and insomnia."
GP Immunity includes GP Nutrition's best-selling GP Gold superfood drink, which is full of antioxidants and nutritious berries like aronia, as well as its Clean Me capsules, which are filled with essential vitamins and minerals like zinc, vitamin D, vitamin C and selenium.
Gabriela adds, “It's not just your classic antioxidants, vitamins and minerals. It also contains other ingredients that you can find in superfoods that help keep your immune system functioning normally. & # 39;
There is also a daily live culture capsule that supports a healthy bowel. Gabriela explains that it is great for digestion and will help you break down and absorb the nutrients in your diet.
Can I still treat myself?
The simple answer is YES! Gabriela's approach is about being realistic and not depriving yourself.
Treats can contribute to a healthy diet because coffee, dark chocolate, and red wine contain anthocyanins, which have antioxidant effects.
The key is moderation. For example:
- A few glasses of wine are fine, but drinking too much alcohol can put a strain on our immune systems.
- Limit cups of coffee to two or three a day and always drink it with food.
- Try to stick to dark chocolate and aim for high levels of cocoa.
What else can I do to support my immune system?
Aside from diet, according to Gabriela, there are a few simple steps we can all take to help strengthen our immune systems.
1st sleep: Do your best to get seven or more hours of good sleep each night.
This benefits your emotional state and stress levels, as well as your appetite and energy levels, all of which affect immune health.
2. Reduce stress: Keep work in a separate room if you work from home. Include hobbies that reduce stress, such as walking, dancing, or cooking.
Be nice to yourself too – this is a challenging time and all you can do is do your best.
3. Stop smoking: This may sound like a no-brainer, but quitting smoking or cutting back on it can help maintain a strong immune system.
4. Stay active: Exercise is one of the best things you can do to keep yourself healthy, both physically and mentally.
Aim for a walk of at least 30 minutes each day.
5. Support for intestinal health: Take a probiotic (or live culture capsule) daily to support a healthy gut microbiome.
What's in GP Immunity?
GP Nutrition developed GP Immunity to make it easier for your body to get the vitamins and nutrients it needs to support a healthy immune system.
need to spend hours searching for or buying multiple different supplements because everything is in one box!
In each box you will find nutritional support for 7, 14 or 28 days. Each daily dose of GP immunity includes:
- GP GOLD Super Smoothie Bags – packed full of phytonutrients and antioxidant-rich superfoods that work against oxidative stress and protect against free radicals.
- Custom-made GP multinutrient capsule – to support your body's defenses with a high content of vitamin C, vitamin D, zinc and selenium.
- Digestive Support Capsule – to aid digestion and metabolism by maintaining stable blood sugar and cholesterol levels.
- Clean Blend Capsule – to support and maintain the liver's natural detoxification function.
- Probiotic Capsule – To nourish your gut, healthy gut bacteria are important for optimal immune function.
Do You Think GP Immunity Could Work For You? Visit GP nutrition Learn more about the supplements and see how you can save 30 percent on your kit.