Winter is upon us, but the colder months don't necessarily have to mean coughs, colds and sniffles for you and your family. There are simple things that you can do to increase you natural resistance and ensure that you stay healthy during the coming months.

Our best defence against germs and bacteria is a strong and well-functioning immune system. Its job is to protect us from disease, and to increase our ability to resist infections. Ways to build immunity include:

Diet: What we eat is the most important element to keeping our immune system healthy and strong. Choose a diet high in lean meats, wholegrains and a large variety of fresh fruits and vegetables, as they contain the vitamins and antioxidants that our body needs to protect itself. Try and chose different coloured fruits and vegetables as they give a more diverse mix of antioxidants. If you're craving some warming comfort food, try a healthy
homemade soup or casserole that includes all of these ingredients. Include
plenty of protein, as it is the building block for a healthy body, mind, and
immune system.

Vitamins and Supplements: Increase your intake of Vitamin C (citrus fruits,
capsicum, broccoli, and kiwifruit) Vitamin E (seeds, vegetable oils, and grains), Carotenoids (red, green, orange and yellow vegetables) Zinc (oysters, lean red meat, fish, poultry, wholegrain cereals) and garlic. These foods help produce infection - fighting blood cells, are great sources of antioxidants, and help your body produce anti-bodies to destroy bacteria. You may want to consider taking a vitamin supplement to help you meet
your nutritional needs.

Drink Water: Our bodies need for water remains the same even in winter. Try to consume 8 glasses every day to ensure you remain hydrated. As a variation, drink it warm with a squeeze of fresh lemon.

Exercise: Is one of the most powerful ways to boost your immune system so
keep moving this Winter. There is no need to hibernate inside either. Rug up,
go outside and get some fresh air. Many of us spend all day inside breathing in filtered, stale air and other people's germs. If early morning or evening is too cold for you, incorporate a quick 20 walk into your lunch break at work.
Sleep: Our immune system repairs and strengthens itself when we sleep, so it's important to ensure you get 8 hours of quality sleep every night. Many people also sleep with their mobile phones in their bedroom. Mobile phones and other electrical equipment give off electromagnetic pollution, causing our
immune system to keep active when it is supposed to be replenishing. Get into the habit of switching phones off, or turning on to flight mode overnight to give your immune system a rest.

These simple tips are easy to incorporate into your every day routine and will
help restore the body's natural healing potential and ensure the good health of your family this winter.

Nicole Hutcheson is a highly skilled Professional Kinesiology Practitioner and
internationally qualified Instructor. Nicole has been a Docklands resident for 6 years and is a regular 3008 contributor.
www.chikinesiology.com.au or email nicole@chikinesiology.com.au