Winter is upon us, and for many of us, the change in season brings not only colder temperatures but also the need to take extra care of our health. I'm currently in Latvia, where the snow has already settled, and it's a stark reminder of how important it is to prepare our bodies for these colder months. With snow appearing in the UK as well, now is the perfect time to think about building our immunity and ensuring we give our bodies the support they need.
As Pilates teachers, we know how important it is to lead by example, and practising self-care is vital—not just for ourselves, but for our clients, too. Here are ten practical ways to boost your immunity and keep your body strong this winter:
1. Nourish Your Body with Immune-Boosting Foods
Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Incorporate foods high in vitamin C (like oranges, kiwis, and peppers) and zinc (such as nuts, seeds, and lentils) to support your immune system.
2. Stay Hydrated
Cold weather often makes us forget to drink enough water, but staying hydrated is crucial. Herbal teas, like ginger or echinacea, can be comforting and supportive of immunity.
3. Get Enough Sleep
Prioritise quality sleep to allow your body to repair and regenerate. Aim for 7–8 hours a night to help your immune system function at its best.
4. Keep Moving With Your Pilates
Regular exercise, like Pilates, keeps your circulation strong and supports immune health. Gentle movement can also help to combat winter sluggishness. Encourage clients to stay active, even if it’s just a brisk walk or an online class from the warmth of home.
5. Take Vitamin D
With limited sunlight in the winter months, it’s important to consider a vitamin D supplement. This vitamin plays a key role in immune health and overall well-being.
6. Manage Stress Levels
Stress can suppress your immune system, so finding ways to manage it is crucial. Incorporate mindfulness, meditation, or even breathing techniques from your Pilates practice into your daily routine.
7. Stay Warm and Dry
It sounds simple, but dressing appropriately for the weather and staying dry is a first line of defence against colds. Layers are key, especially when moving between heated spaces and the outdoors.
8. Boost Your Gut Health
A healthy gut is essential for a strong immune system. Include fermented foods like yoghurt, kefir, and sauerkraut, or consider a good-quality probiotic supplement.
9. Stay Connected
Social interaction (even virtually) can strengthen mental well-being, which has a knock-on effect on immunity. Share tips with your Pilates community and encourage clients to check in with one another.
10. Rest When You Need To
Winter can be demanding, and listening to your body is essential. If you feel tired, take the time to rest and recharge. It’s a simple yet often overlooked part of self-care.
As we embrace the winter months, remember that self-care isn't just a luxury—it's a necessity. By taking steps to boost your immunity, you’ll not only feel your best but also set a positive example for your clients. After all, a healthy teacher means healthy, inspired students.
Stay warm, stay well, and keep moving!
Comments