6 tips for better winter wellness

As the cooler days and darker nights start to draw in are you feeling prepared for winter?

Already the media is full of scaremongering stories about flu and vomiting viruses so it’s easy to feel vulnerable and frightened about illness during the winter months.

Since becoming a mother I have definitely had my fair share of bugs! Getting ill is just part of building a better immune system, but what can we do to improve the way our immune systems work so that if we do get sick, we don’t have to suffer?

Here are my 6 tips for better winter wellness so you can feel better prepared for the colder months ahead.

1) Up your probiotic intake with fermented food/drinks for better gut health. I’ve recently started to drink water kefir made from kefir grains. Water kefir grains consist of bacteria and yeast existing in a symbiotic relationship. The term ‘kefir grains’ describes the look of the culture only. Water kefir grains contain no actual ‘grains’ such as wheat, rye, etc. I make it myself at home and can flavour it with various fruits for a delicious but beneficial drink. It’s very easy and cheap to make, you just need sugar, water, kefir grains and a large mason jar and bottle. I bought this starter kit from Amazon and I also joined UK Fermenting Friends, (a Facebook group) to give me some guidance.

2) Drink bone broth. Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine and proline. The collagen in bone broth heals your gut lining and reduces intestinal inflammation. I often make up a cup with a teaspoon of miso paste for extra flavour. If you don’t have time to make your own broth then order some from a quality, organic source. I’ve been buying mine from here.

3) Take Organic Elderberry Syrup daily. Elderberries are a rich source of vitamins A and C, which are crucial in helping the body maintain optimal health. Plus, the bioflavonoids in elderberry syrup boost the body’s immune system by increasing antioxidant levels to protect against viruses that damage cell walls. You can either make your own or buy it from Neal’s Yard Remedies Organic here.

4) Open your windows every morning. As it gets colder we tend to have the heating on at home and keep our windows closed. In many modern homes the insulation can be almost too good meaning that no fresh air gets in and bacteria, viruses and moulds can grow undisturbed. I open the bedroom, bathroom and kitchen windows every morning for at least 10-30 minutes to bring fresher air in and get pollutants out.

5) Diffuse cleansing essential oils. I am currently diffusing Neal’s Yard Organic Defence Cleansing oil because it gives you natural protection against most common bacteria and viruses, and helps support your body’s immune system. I like to use this Neal’s Yard Remedies diffuser because it’s safer than a flame oil burner and quieter than a fan.

6) See a homeopath! Homeopathy stimulates your immune system to help clear infections and health disorders. It’s an indivualised treatment so all your symptoms and the root cause of your illness are taken into account. You can contact me directly to book an appointment.

I hope that’s given you a few ideas of what to do over the winter period to promote wellness. If you have any further questions or tips, please comment below and I will get back to you!

Until next time, have a happy and healthy week.

Claire Zarb

Claire Zarb


t: +44 (0)7582 269569
e: claire@clairezarb.com
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