How to stay energised this cold and flu season, according to a nutritionist

A holistic balance.

With the winter weather comes big coats, gorgeous hats and those multi-coloured scarves on everyone’s feed. But there’s an invisible trend that also does the rounds – weakened immune systems and low energy. As your sick leave starts to dwindle, it’s hard not to wonder why everyone suddenly imitates the cast of The Walking Dead when the cold front hits (though bundled up in nice wool jackets and carrying overpriced coffees).

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Australian summers are filled with vitamin-fuelled beach days and juicy fruits. So now that winter is here to stay for a while (or if you’re in the south, for more than a while) you need to find those vitamins somewhere else (hint: it’s not in your room under the covers). Integrative nutritionist at Endless Vitality, Tara Kennedy, explains why the cold season beats our immune system so badly, and how we can combat it to keep our bodies happier and healthier.

What’s the biggest misconception people have about their health in winter?

That cold weather makes you sick or increases your chances of catching the flu. But the current craze of having ice baths and cold exposure really does debunk this myth. The science behind it [suggests] a lot of exposure to the cold actually improves our immune system.

You can see this in the work being done by Wim Hof in regard to cold exposure and daily breathwork. People are really embracing it and it’s certainly proving to boost our immunity and help us manage our stress responses and anxiety. I recommend people try and start with a warm shower and slowly [make the water] cold[er] if they can.

Why do we struggle with our health so much when it gets cold?

There are a few factors that come into play, but the main one would be our lack of sunshine. Vitamin D is imperative for a strong immune system. This was especially evident during the COVID-19 period. So either get outside as much as possible or take a supplement, such as vitamin D3 plus K2 so you can increase that absorption…

The other thing that I really notice in winter is that people seem to drink less [water] so they can also become quite dehydrated. Hydration is just imperative for good health and energy. One of the things I always tell my clients is that plain water won’t hydrate you to the extent it could if you put in a pinch of Celtic salt or perhaps a squeeze of citrus. [It] really helps the cells take up the water so you are properly hydrated.

What should be our health priority during winter?

I think the priority for winter should be on our microbiome, our gut health, because up to 80 per cent of our immune system is actually influenced by our digestive system. So if we’ve got poor gut health, we [might] have a low immune system, and therefore we’re not going to feel good.

And you know, there are so many different aspects that contribute to having a healthy gut and a healthy microbiome. They include things like eating a diverse range of fresh organic foods and including probiotics in your diet, whether that’s eating probiotic foods, which would be your kefir or sauerkraut or kimchi. And most of them have been used for centuries in different cultures…

Part of that is also our ability to manage our stress response because that directly correlates with the health of our gut. So if we’re not managing our stress response and [we’re] feeling uptight and anxious, which a lot of us are, our cortisol levels go through the roof and that directly impacts the health of our gut too.

What are some things we should avoid?

Excessive alcohol. Overly processed foods that contain poor-quality seed oils definitely have an impact. We [also] really need to go outside as much as possible. And as an adjunct to that, I would say one of the most important things, I think, in winter, is we can be a bit more inclined to be a bit of a hermit and stay home and not have as many interactions with other people.

A Harvard study done over a long period of time showed that it was actually the strong relationships that people had that had more impact on their happiness and longevity than any other aspect [of their lives]. I think we really need to make sure that we build really strong human connections and have at least some good relationships that have a positive impact on our wellbeing.

How can we strengthen our immune system for winter?

First, optimal sleep. We’re all a little bit different, so it’s never a size one fits all, but the regular would be seven to nine hours. If you can get into bed by about 10.30pm, [it’s] far more beneficial than going to bed after midnight. The sleep we get before midnight is that deep, restorative, healing sleep.

Then, movement. We’re meant to move but in modern-day society, we are literally sitting so much more than we ever did. So try and work up a sweat a couple of times a week. Regular walking is great and then you need some sort of strength or resistance training.

Nutrient-dense food is also critical… Whatever we’re putting [in our body] is building our future health. Try to eat more citrus fruits because they’re high in vitamin C, also [try] bone broth, soups [and] dark leaf greens.  I see it as being quite holistic – every area of your life needs to be addressed; everything from career to relationships, to nutrient-dense food and hydration. It’s not one area that needs addressing. And laughter and fun is so important. Not being fixated on the perfect diet, it’s important to have balance.

This article was originally published on August 3, 2023.

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