The lead up to Christmas is an exhausting period: juggling the job, the kids, the office parties and secret santa. Not to mention the shorter days and colder weather. Our immune systems are naturally at higher risk of being weakened due to less Vitamin D, colder air and closer proximity to others caused by more time being spent indoors.
Motivation runs lower and mustering the courage to stay healthy and exercise can feel like a bit of a challenge. We’ve come up with a guide to help you keep up the energy and maintain a healthy immune-system throughout the Christmas period.
The Foods to Sustain us!
Keeping yourself fueled with the foods naturally serving you vitamins and minerals is a great way to keep your immune system in check.
Complex carbohydrates such as sweet potatoes and wholegrains will give you sustained energy to get you through a cold winter’s day. They take longer to break down and digest, resulting in a gradual release of glucose into the bloodstream and a more steady stream of energy over a long period. They also tend to be rich in fiber aiding in blood sugar regulation and offer valuable nutrients which support overall energy production.
Protein rich foods such as eggs, lean meats, beans and pulses and nuts also take longer to digest, maintaining a more stable blood sugar level and preventing energy crashes. The body likes to use first carbohydrates or fats but when these run low, protein is converted into glucose for energy.
We have this drilled down at Pow Food. We understand the importance of a protein rich meal, offering complex carbohydrates and a diverse range of vegetables. A guaranteed hearty meal, full of goodness and ready for consumption after a long cold winter’s day. Our “Vegan Greens and Grains Broth” contains 9 different vegetables and 3 different grains. Naturally high in protein it’s a perfect warming, filling meal.
Festive Superfoods
While Christmas is associated with indulgent, ‘norty’ treats, the traditional heroes heavily featured on festive menus are actually packed with surprising health benefits and antioxidant secret weapons.
Roast Turkey - Lean poultry is an excellent source of high-quality protein, which is essential for muscle repair and immune function. It also provides B-vitamins like niacin and B6, which are important for energy production and maintaining a healthy nervous system.
Brussel Sprouts - These cruciferous vegetables are packed with fibre, vitamins C and K, and antioxidants. They promote digestive health, support the immune system, and are great for bone health due to the high vitamin K content.
Sweet Potatoes - Rich in beta-carotene (a precursor to vitamin A), sweet potatoes are great for eye health, skin health, and boosting the immune system. They are also a good source of fibre, which aids digestion and helps regulate blood sugar levels.
Roasted Vegetables - These vegetables are high in vitamins A and C, antioxidants, and fibre. They support immune function, improve skin health, and help with digestion.
Cranberry Sauce - Cranberries are loaded with vitamin C and antioxidants, particularly anthocyanin, which are great for heart health. They may also help prevent urinary tract infections and support overall immune function.
Dark Chocolate (in moderation… or not) - Dark chocolate (70% cocoa or higher) contains flavonoids, which are beneficial for heart health, reducing inflammation, and improving blood flow. It's also rich in antioxidants and can elevate mood.
Hydration Tips for the Festive Season
We are all entitled to get a bit carried away with the tantalising wonderful sweet alcoholic beverages during the Christmas season BUT it’s really important to stay hydrated on the other stuff too: Water!
It’s so important to remember to drink water during the winter. Just because it’s freezing cold, it doesn't mean you shouldn’t drink just as much as you do in the summer heat. Hydration prevents fatigue and supports your digestive system - essential when you’re processing typically heavy holiday meals.
Here are some hydration tips to sustain a Christmas spirit:
1. Start the day with water and, or herbal teas - Pukka’s Elderberry and Echinacea is a wonderful warming tea which supports immunity.
2. Limit sugary drinks (where possible!) and try naturally infusing fizzy water with herbs and fruits
3. Explore the non-alcoholic spirits on the market - Pentire Drinks and Gill Meller have just collaborated to produce a wonderful “Coastal Spritz”
Immune Support
Our immune systems can often take a real beating in the winter months. As mentioned before, this is down to less Vitamin D from the sun, colder air and closer proximity to others caused by more time being spent indoors. Getting into a habit of managing your immune system and taking good care of yourself means less time in bed with a heavy, snuffly cold and more time feeling energised and healthy during the hectic season!
Vitamin C rich fruits such as oranges and elderberry are a good place to start but less obvious seasonal British vegetables like brussel sprouts, kale, parsnips, swede and leeks are also high in vitamin C. working these into your diet and taking care to eat more when you’re feeling run down can make a real difference.
Fermented Food like kimchi and kefir are also brilliant for immunity! Gut health and immune health are deeply interconnected and the strength of this relationship plays a huge part on how well you can fight off illness. In fact, around 70-80% of your immune system is located in your gut so maintaining a healthy biome is vital for immune function. Pow Food offers a Gut Health bundle to help with just this. With a built in meal plan, it’s a fool proof route to great gut habits.
Supplements for Immune Support also offer a quick fix! Elderberry is a go-to for immune support. In one cup of Elderberry syrup, 52 mg is made up of vitamin C. If you’re forward thinking, you can harvest the late summer’s elderberries which fruit from unpicked elderflowers and make your own Elderberry syrup. Sambucol and Sweet Bee’s Elderberry Elixir are both great options if you miss the Elderberry harvest!
Lack of Sleep and Stress are huge contributors to a weakened immune system. Cytokines are small proteins that are crucial in controlling growth and activity and other immune system cells and blood cells. When they're released, they signal the immune system to do its job. They’re vital in the fight against infection and a lack of sleep may decrease the production of these cytokines. The stress hormone cortisol, also suppresses immune response. Ensuring you have enough time for yourself to unwind, relax (a bath perhaps, with soothing bath salts and a LARGE cup of tea) and get a good nights sleep during the scary season is therefore vital for your immunity!
Keeping on track with self-care, healthy eating and drinking is a real challenge around this time of year. Indulgence and festivity hugely characterise Christmas in a WONDERFUL way and we mustn't forget to enjoy that: Chocolate and a glass of bubbly is, let’s be honest, what it’s all about. Yet, when the sticks are down and you’ve had too much fun (if that’s at all possible), keep these tips and suggestions in mind and the festive fatigue should soon wear off!