Say ‘Goodbye’ to winter chills & blues!

Beatrice Dean - German naturopath - next to orange tree, talks about Winter wellness

Winter’s well and truly underway! Get out those winter woollies, cook up a soup and sip a warming Winter wellness Glühwein  … but is that ENOUGH to keep us healthy through the cold months? We asked German naturopath, Beatrice Dean – who now calls Queensland “home” – for her top immune-boosting tips to stay healthy.

A passionate advocate of healthy living and lifestyle, Beatrice brings extensive experience in natural medicines and pharmacy work from Germany, and now adapts this to the needs of the very different climate and lifestyle of people in Australia – a healthy win-win combination!

When we want to keep healthy in winter, we think of oranges, because of their Vitamin C. Is this the best option?

Oranges are, of course, one of the first fruits that come to mind if we want to increase our Vitamin C levels, but there are many other fruits that have even more Vitamin C and other health beneficial components. Higher in Vitamin C are guavas, kiwifruit, strawberry, papaya, black currants, lychees, rose hips, starfruit, goji berries and top of the list is the acerola cherry. Acerola cherries contain one of the highest levels of Vitamin C in natural grown foods! They are also high in antioxidants and other vitamins.

Vitamin C is an antioxidant, water-soluble and a required nutrient. As it’s not stored in our bodies we have to consume a water-soluble vitamin C source every day. Vitamin C sourced from plants is highly absorbent and bioavailable, and therefore beneficial for many different body systems. It strengthens the immune system, boosts heart health and is highly beneficial for our joints and bones. These are only a few examples that show how important a daily intake of vitamin C is. Rabenhorst 11plus11 Yellow Multivitamin Juice is a good example, it is a very tasty blend of fruits rich in vitamin C in one mix to satisfy your tastebuds and boost your immunity not only in winter!

What are your 5 top fruit or veggie tips to keep winter chills and colds away?

My top 5 fruit and vegetables to keep you healthy in winter are:

1.  Citrus fruits

Almost all citrus fruits are high in vitamin C, such as grapefruits, oranges, lemon, mandarines, limes, to name a few. As mentioned, vitamin C is essential for our immune system, and is thought to support the production of white blood cells which play a vital role in fighting infections caused by viruses or bacteria. Vitamin C is also responsible for the effective absorption of many minerals from within our diet. One outstanding example is the absorption of iron. Iron needs an acidic (low pH level) environment for high uptake levels into our bodies, therefore a sour juice made from lemons or oranges an ideal companion for high iron absorption levels. Have a glass of fresh squeezed orange juice or Rabenhorst 11plus 11 Multivitamin juice first thing in the morning with your iron supplement. Talk to your health professional or doctor if you suffer from a sensitive stomach.

2. Broccoli

Broccoli is one of the healthiest vegetables you can find. It’s packed full of vitamins, minerals, fibre and antioxidant components, which are beneficial for our digestive system, elimination processes and the immune system. It should be cooked as little as possible or not at all. Steaming is a preferred method as it retains most of the healthy goodness of this tasty vegetable.

3. Garlic

Garlic is found in all countries over the world. It not only provides a rich, tangy flavour to dishes, it is also full of ingredients important for a healthy immune response to fight infections. One of the main components is allicin, a sulphur-rich chemical responsible for garlic’s immune boosting properties.

4. Ginger

Ginger is another vegetable widely used in fighting inflammation, such as sore throats and other inflammatory conditions. Its main ingredient is gingerol, a strong anti-inflammatory component. It packs extra flavour into foods, sweet as well as savoury, and may also help with chronic inflammatory diseases as well as circulatory problems. Many people use it to fight nausea caused by various triggers. Rabenhorst Organic Ginger-Mix is a beautiful combination of vitamin C rich fruits with a slightly spicy note of fresh pressed ginger, very beneficial for the digestive system, and kick starting the flow of digestive juices in our intestines. It’s a delicious drink served hot or cold.

5. Spinach

Spinach is high in vitamin C, antioxidants and beta-carotenes, all beneficial for a healthy-functioning immune system. It is best cooked as little as possible. A short cooking time supports the absorption of vitamin A and the release of other nutrients from oxalates, which may be responsible for binding important minerals and, in high levels, may contribute to kidney stones.

If you don’t have all these fresh ingredients at hand, then Rabenhorst Vitamin or Refresh Smoothies are perfect quick pick-me-up and addition to your diet.

And when the sore throat or running nose starts?

If you feel the first symptoms of a common cold – runny nose, sore throat or headache – start taking supplements straight away that support the immune system and reduce the severity and length of this condition. Vitamin C and D, zinc and probiotics are best suited for this, but some herbal and homeopathic remedies can be very beneficial too. Please seek advice from a health practitioner about these natural medicines, and the best options for you.

Beatrice’s 5 top tips

Here are my 5 tips for preventing a cold this winter – from hygiene to lifestyle.

  1. Hand washing – Be vigilant about washing your hands. It’s one of the most important things you can do!
  2. Sleep well and enough – Studies have shown if you get less than 6 hours of sleep a night, you are 4 times more likely to get sick, if exposed to a virus.
  3. Eat fruit and vegetables – A diet rich in fresh fruit and vegetables is very important for a highly-functioning immune system.
  4. Exercise regularly – Staying active and moving your body on a regular base can reduce the frequency of the common cold as it has positive effects on the immune system.
  5. Meditate – Meditating regularly is a technique that can improve your memory, slow down the ageing process and support the immune system.

Vielen Dank! Many thanks to Beatrice Dean – a German naturopath, with an Advanced Diploma of Health Science – for sharing her valuable insights and tops tips for keeping healthy and happy during winter. I’ll drink a Rabenhorst juice to that!

If you would like to know more, or have any questions, then please contact Beatrice via LinkedIn here.