Autumn and winter are the worst seasons for me when it comes to colds and chest infections. In the past two months, I’ve been ill twice and had to use antibiotics to fight off one round.
Every year, before the clocks go back, I get autumnal hay-fever, triggered by weed pollen and mould spores.
Then as temperature drops, my body struggles to cope with the cold, often freezing air, outside and dry atmosphere from the central heating inside.
As cold and heat fluctuating and germs circulating, any virus I pick up is hard to shake off, especially given my chronic asthma. Colds and flu often turn into pesky chest infections.
Over the years, I’ve gotten use to stocking up on cold and flu tablets, honey and lemon, oranges and tangerines, plus ingredients for my favourite winter warming dishes.
Favourite winter warming ingredients
I love:
- Brown rice – in a chicken, onion, celery, lemon & parsley soup
- Whole-wheat bread – to accompany a thick tomato and red pepper soup
- Whole-wheat pasta – with any sauce!
- Oats – for a warming bowl of porridge of course
- Quinoa – with pan-fried salmon, avocado, cherry tomatoes, spinach, and a fried egg with a runny centre
- Barley – in a chicken, beef or oxtail stew
Not only are whole-grain foods high in fibre, which has antioxidant and anti-inflammatory qualities, but they’re full of vitamin E, and essential fatty acids, which are good for lung health.
All perfect winter warming meals, too! For more body warming foods to eat in winter, check this.
Infection fighting ingredients
To keep infections at bay, I use the following ingredients in abundance during winter.
- Garlic – known to have antibacterial and antiseptic properties so a highly effective ingredient for fighting infections and boosting immunity.
- Thyme – is effective against bacterial infections and great for sore throats, laryngitis, blocked noses, clearing catarrh and relieving coughs. Such a great natural remedy!
- Marshmallow root – produces a gel-like coating that can protect and soothe irritated tissues and inflamed mucous membranes in the respiratory tract. It’s why marshmallow root can relieve a sore throat and dry cough, and also reduce inflammation in the airways. There are different ways to take marshmallow root, but the simplest way I like to take it is through Broncho Stop cough syrup.
- Broccoli – improves immunity, reduces inflammation, and is known to help prevent cancer, and cardiovascular disease. As a super food, it helps reduce the symptoms and length of a cold.
- Ginger – boosts immunity with its anti-inflammatory and antioxidant properties. Try adding slices to Chinese porridge (Congee) sprinkled with goji berries, chopped spring onion, and coriander. Or add ginger to baked Chicken and Chinese mushroom rice drizzled with sesame oil and soya sauce. So delicious and nutritious.
