In our last blog post about the winter blues we looked at the impact that the cold weather could have on your mental health. In this blog post we looked at the immune and pain related issues.
As the temperature drops and winter really settles in, our bodies respond to the seasonal changes in various ways. Beyond the cozy sweaters and hot drinks, cold weather can influence our immune system and exacerbate pain-related issues. We are here to guid you to explore how you can support your health during these colder months, along with a delicious recipe for a nourishing winter vegetable soup.
Effects of Cold Weather on Immune Function:
1. Decreased Immune Response: Cold weather can weaken the immune system's ability to fight off infections, making us more susceptible to colds, flu, and other illnesses. This is partly due to reduced circulation and lower Vitamin D levels from decreased sunlight exposure.
2. Increased Inflammation: Cold temperatures can trigger inflammatory responses in the body, particularly in joints and muscles. For individuals with conditions like arthritis or chronic pain, winter can exacerbate symptoms and discomfort.
3. Dry Skin and Respiratory Issues: Cold, dry air can lead to dry skin and respiratory irritation. Indoor heating further contributes to dehydration and mucous membrane dryness, potentially increasing susceptibility to respiratory infections.
Managing Immune Health and Pain During Winter:
1. Nutritious Diet: Focus on a balanced diet rich in immune-boosting nutrients such as Vitamin C (found in citrus fruits, bell peppers, and leafy greens) and Zinc (found in nuts, seeds, and whole grains). Include anti-inflammatory foods like fatty fish (rich in Omega-3s), turmeric, and ginger to help manage pain and inflammation.
2. Stay Hydrated: Drink plenty of water, herbal teas, and warm fluids to stay hydrated. Proper hydration supports immune function, joint lubrication, and overall well-being.
3. Regular Exercise: Maintain a regular exercise routine to keep joints mobile, improve circulation, and boost mood. Indoor activities like yoga or swimming can be excellent alternatives during cold weather.
Recipe: Comforting Winter Chicken soup
Warm up and nourish your body with this hearty winter chicken soup, packed with nutrients to support your health during the colder months.
Health Benefits of Chicken Soup
Chicken soup is a timeless comfort food with a variety of health benefits:
1. Boosts Immunity: Chicken soup is rich in vitamins and minerals, particularly from the vegetables and chicken, which help strengthen the immune system.
2. Anti-inflammatory Properties: The broth contains amino acids like cysteine, which can thin mucus in the lungs and make it easier to expel, reducing symptoms of colds and respiratory infections.
3. Hydration: The high water content in the soup helps keep you hydrated, which is crucial when you’re ill.
4. Nutrient-Dense: It provides a good mix of protein, vitamins, and minerals, including vitamin A, vitamin C, magnesium, phosphorus, and antioxidants.
5. Digestive Aid: Warm liquids can help ease digestive issues, and the gelatin in the broth is good for gut health.
6. Comforting and Soothing: The warmth of the soup can provide comfort, helping to soothe sore throats and ease congestion.
7. Low in Calories: It can be a filling meal that is low in calories, making it a good option for weight management.
Chicken Soup Recipe
Here's a simple and delicious chicken soup recipe to try:
Ingredients:
• 1 whole chicken or 4 bone-in chicken breasts
• 8 cups of chicken broth (homemade or low-sodium store-bought)
• 2 tablespoons olive oil
• 1 large onion, diced
• 3-4 garlic cloves, minced
• 3-4 carrots, peeled and sliced
• 3-4 celery stalks, sliced
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried parsley
• Salt and pepper to taste
• 1 cup noodles (egg noodles or your preferred type)
• Fresh parsley, chopped (for garnish)
• Lemon wedges (optional, for serving)
Instructions:
1. Prepare the Chicken:
If using a whole chicken, place it in a large pot with enough water to cover it. Bring to a boil, then reduce heat and simmer until the chicken is fully cooked, about 45-60 minutes. Remove the chicken from the pot, let it cool, then shred the meat, discarding the skin and bones. Strain and reserve the cooking liquid as additional broth.
If using chicken breasts, boil them in a pot until cooked through, about 20-25 minutes. Remove, cool, and shred.
Make the Soup:
In a large pot, heat the olive oil over medium heat. Add the onion and cook until translucent, about 5 minutes.
Add the garlic, carrots, and celery, cooking for another 5-7 minutes until the vegetables begin to soften.
Pour in the chicken broth (including any reserved broth from cooking the chicken) and add the bay leaf, thyme, parsley, salt, and pepper.
Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes, until the vegetables are tender.
3. Add the Chicken and Noodles:
Add the shredded chicken to the pot.
Stir in the noodles and cook according to the package instructions, usually 7-10 minutes, until they are tender.
4. Serve:
Remove the bay leaf before serving.
Ladle the soup into bowls, garnish with fresh parsley, and serve with lemon wedges on the side if desired.
This chicken soup is not only nutritious but also incredibly comforting, perfect for any day of the week. Enjoy!
Supplements for Winter Wellness: Consider adding the MM Anti-Viral drops, Vitamin D3, Omega-3 fatty acids, and Turmeric/Curcumin supplements to support immune health, joint function, and reduce inflammation during the colder season.
At Resetme Wellness, we understand the challenges that winter can bring to your health. That's why we are dedicated to helping you navigate winter wellness with personalised insights and support. Whether you’re aiming to optimise your overall health or manage specific concerns, we're here to guide you every step of the way.
From our family to yours, we wish you a warm and healthy winter season. Embrace the beauty of winter with proactive health management and the comfort of knowing you have a caring team by your side.
Stay warm, stay healthy, and remember, we’re just a call or visit away if you need us. Book your appointment with Heleen to discuss your health matters: Whatsapp: 076 947 4024
Email: info@hpage.co.za
Website: www.resetmeza.com
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