Welcome to my weekly Women’s Wellness Newsletter, which I send out every Saturday. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
WOMEN’S WELLNESS NEWSLETTER
Immune Support to Ward Off Coughs and Colds This Winter
As the temperature drops and the winter months settle in, our immune systems need extra support. For women balancing busy lives, classes, and family, keeping your energy high and your body resilient makes all the difference.
Here are some practical, science-backed ways to strengthen your defences naturally this season.
1. Nourish Your Body with Immune-Supporting Foods
Focus on whole, colourful foods that help your body stay strong and fight infection:
- Vitamin C: Citrus fruits, kiwi, red peppers, and berries to boost immune cell function.
- Zinc: Pumpkin seeds, seafood, and lentils to support repair and recovery.
- Protein: Essential for building antibodies — include eggs, fish, chicken, or tofu at every meal.
- Hydration: Keep water nearby and sip throughout the day to support lymphatic flow.
Curb sugar and refined carbs — they can cause inflammation and blood sugar spikes that weaken immune response. Instead, focus on balanced meals rich in fibre, protein, and healthy fats to maintain steady energy and support hormones.
2. Gut Health = Immune Health
Around 70% of your immune system lives in your gut, so supporting digestion is key.
- Drink green juices and smoothies to boost antioxidants and micronutrients.
- Add bone broth for gut lining support and natural collagen.
- Include probiotic-rich foods such as yoghurt, kefir, or sauerkraut for beneficial bacteria.
A happy gut means a stronger immune system, better energy, and improved mood — all vital for staying well through winter.
3. Boost Circulation & Recovery with Movement (and Cold Showers!)
Consistent, moderate movement like Fitness Pilates, WalkFit, Mobility, Stretch Classes helps improve blood flow, mobility, and lymphatic drainage — all essential for immune function.
After your shower, try finishing with 30–60 seconds of cold water to:
- Stimulate circulation and lymphatic drainage.
- Reduce inflammation.
- Boost mental clarity and resilience.
Start gently — alternating between warm and cool water — and build up gradually.
4. Prioritise Rest, Recovery & Stress Management
Quality sleep allows your immune system to repair and strengthen. Aim for 7–8 hours a night and establish a simple evening routine — a short Pilates stretch, breathwork, or journalling.
Chronic stress reduces immune efficiency, so add calm into your day:
breathe work, somatic exercises, a walk outside all help.
5. Winter Supplement Support (if needed)
Food should always come first, but during winter you may benefit from:
- Vitamin D – essential from October to April in the UK.
- Vitamin C & Zinc – to shorten cold duration and support repair.
- Probiotics – for gut and immune balance.
- Magnesium – for relaxation and quality sleep.
(Always check with a qualified health professional before starting new supplements.)
6. Simple Daily Habits for a Stronger Immune System
- Take regular daylight walks to increase Vitamin D naturally.
- Open windows for fresh air circulation daily.
- Keep hand hygiene consistent but gentle on your skin.
Hope it helps in keeping you germ free this winter.
I am teaching a STEP masterclass today at Derby Arena I cant wait if you are local come and join me and i have spaces for my Candlelight Fitness Pilates Masterclasses At Nottingham University
Rachel x
In-Person Classes & Masterclasses (Derbyshire/Nottinghamshire) click here
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