As the ‘Big’ day looms, the excitement can sometimes bring extra stress into our daily lives. Stress can weaken the immune system, leaving us more vulnerable to winter bugs. So, let’s focus on supporting immunity naturally and keeping well through December.
Gut Health & Immunity
Did you know that the interaction between immune tissue and gut flora is essential for healthy immune function? A balanced gut microbiome helps your body fight off infections. Eating foods that contain beneficial bacteria Probiotics and Prebiotics can help keep your gut flora in tip top condition.
Probiotics
- Kefir
- Kombucha
- Kimchi
- Yogurt
- Miso
- Pickles (Naturally fermented)
Prebiotics
- Garlic
- Onions
- Legumes
- Leeks
- Bananas (slightly unripe)
- Apples
Nutrients for Immune Support
🌰🫑🍊🥦🫐 Nature provides powerful tools to boost immunity:
- Zinc – Enhances immune response
Sources: Pumpkin seeds, nuts, chickpeas, mushrooms, spinach - Vitamin C – Modulates immunity
Sources: Blackcurrants, red & green peppers, kiwi, oranges, broccoli - Herbal allies – Echinacea, elderberry, and ginseng are known for their immune-promoting properties.
Lifestyle Tips
- Manage stress – Chronic stress suppresses immunity. Try breathing
exercises, mindfulness, or gentle yoga. - Move daily – Start with a 15–20 minute walk and build up gradually.
- Sleep well – Aim for 7–9 hours each night.
- Reduce alcohol – Can weaken immunity.
- Cut back on dairy, refined sugars, and ultra-processed foods – These can increase inflammation.
🎄 The Christmas Dinner
Brussels sprouts are banned in many houses and might be the butt of festive jokes ( rightly so to a point!💨), but they’re nutritional powerhouses! full of health benefits
- High in fibre
- Rich in Vitamins C, K, A, and folate
- Helps eliminate excess hormones like oestrogen
- Bonus: They’re a great prebiotic too!
🦃 Turkey is another star of the table:
- A lean protein that stabilises blood sugar and supports satiety
- Packed with B vitamins, selenium, and zinc
- Contains tryptophan, an amino acid that helps produce serotonin and melatonin – promoting good sleep and balanced mood
So, if you’ve ever wondered why most people flake out and fart after Christmas dinner, now you know – it’s not just the wine! 🍷🍺🥂😴
Hope this clears it up 💨😴
Wishing You a Merry Christmas & a Healthy 2026,
Thank you for being part of the Roots of Nutrition community. Look out for January’s blog for more tips to start the New Year feeling your best.
Debbie
Roots of Nutrition & Health