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How to avoid a cold this winter

How to avoid a cold this winter: Nutritionist reveals his simple tricks for staying well during the flu season – and the healthy recipes he swears by

  • Simon Hill is a physiotherapist certified in plant based nutrition
  • He has come up with several ways to avoid a cold and stay well in winter  
  • They include winding down before bed, drinking tea and eating hemp seeds
  • ‘The old saying “food is medicine” is pretty damn accurate,’ he said
  • ‘The food choices we make are either feeding disease or fighting it’

With the flu season edging ever closer, many Australians are looking for easy ways to prevent illness and stay well. 

And while some turn to vegetable soups, fruit and increased exercise to boost their immunity, Sydney-based nutritionist Simon Hill has a few extra tricks he swears by for staying healthy throughout the cooler months.  

‘With winter around the corner it’s the perfect time to introduce warming herbs and spices into your recipes,’ Mr Hill, the founder of Plant Proof, told FEMAIL.

‘One of my go-tos is a chai spiced porridge containing cinnamon, nutmeg, cardamom and ginger. Team these ingredients up with oats, banana, hemp seeds and hint of vanilla for the perfect start to a chilly day.’

While many turn to vegetable soups, fruit and increased exercise to boost their immunity, Sydney-based nutritionist Simon Hill (pictured) has a few extra tricks he swears by 

How do you prevent a cold in winter? 

Good hygiene is one of the most important ways to help prevent colds and flu so make sure you:  

* wash your hands regularly and properly with soap and water 

* clean surfaces such as your keyboard, telephone and door handles regularly to get rid of germs

* don’t share cups, plates or cutlery

* avoid sharing towels with other people and throw disposable tissues and paper towels in the bin  

Other ways to help prevent flu can include an annual flu vaccination and antiviral medicines 

According to Mr Hill, these herbs and spices work together to ease digestion, reduce inflammation and protect the body against any ‘oxidative damage’.  

‘To get more out of your morning oats, spices and herbs, turn this meal into a greater experience by slowing the pace down,’ he said.

‘Find a quiet spot with a cup of tea (my favourite is Pukka’s organic Three Fennel Tea) away from your phone or other gadgets and practice truly disconnecting.

‘A cup of tea is absolutely perfect for serving as a reminder to slow down – something that is so incredibly important for our mental health.’

For dinner, Mr Hill recommends cooking up an aromatic Dahl with red split lentils, cumin, ginger, turmeric and coriander. 

'One of my go-tos is a chai spiced porridge containing cinnamon, nutmeg, cardamom and ginger. Team these ingredients up with oats, banana, hemp seeds and hint of vanilla,' he said

‘One of my go-tos is a chai spiced porridge containing cinnamon, nutmeg, cardamom and ginger. Team these ingredients up with oats, banana, hemp seeds and hint of vanilla,’ he said

‘These herbs are loaded with antioxidants and other phytochemicals and are perfect for boosting your immunity through the colder months,’ he said. 

‘The old saying “food is medicine” is pretty damn accurate – the food choices we make are either feeding disease or fighting it.’

An hour before bed, Mr Hill dims the lights, puts his phone on aeroplane mode and has a cup of tea with chamomile and/or ashwagandha to prepare the body for a restful sleep as sleep is one of the most important cold prevention methods.   

‘Where possible I recommend buying organic produce and tea free from pesticides and herbicides to minimise your exposure to possible carcinogens and support sustainable farming practices,’ he said. 

An hour before bed, Mr Hill dims the lights, puts his phone on aeroplane mode and has a cup of tea with chamomile and/or ashwagandha to prepare the body for a restful sleep

An hour before bed, Mr Hill dims the lights, puts his phone on aeroplane mode and has a cup of tea with chamomile and/or ashwagandha to prepare the body for a restful sleep

What foods should you eat to strengthen your immunity? 

Vitamin A and probiotics

* Sauerkraut, kimchi and kombucha

* Organic plain full-fat yoghurt with live bacteria

* Green leafy salads with olive oil and lemon

* Carrots, pumpkin and sweet potato

Vitamin C and foods to aid recovery

* Make chicken soup: Fry onion in butter with oregano, thyme and rosemary before adding a whole chook to a large saucepan and cover with water; simmer for 90 minutes to make a broth

* Blade steak with onions, two cans of tomatoes, garlic and vegetables creates a healthy stew

* Roast cauliflower drizzled in olive oil and herbs

NB: While many believe that alcohol can help due to old wives’ tales,  alcohol actually distracts the body’s defences

Source: ABC 

‘For this reason I always shop at my local Bondi markets and ask the sellers about the farms.’

Mr Hill is also sure to make sure the food he buys is organic and free of any ‘nasties’. 

‘When it comes to packaged food I always, and I mean always, recommend reading the packaging and not just purchasing based off the design,’ he said.

‘I want to see that the ingredients are organic, and even better if the product is Organic Certified because that means that a third party has verified their product as truly organic and free from any potential nasties. 

‘To take things a step further I recommend supporting brands that have a sustainability and human welfare focus like Pukka Herbs.

‘As well as being 100 per cent organic Pukka Herbs even go as far to have organic cotton strings on their teabags, vegetable inks on their packaging and are fully carbon neutral in their operations.’



Read more at DailyMail.co.uk