Winter is the time of year when it’s chilly outside, it’s harder to get out of bed, we tend to get sick and lose motivation.

Winter is a crucial time to ensure that our bodies stay nourished and fit, to stay healthy, energised and to make sure we avoid panicking when bikini season
comes around.

Vitamin C

Vitamin C has immunity-boosting properties that aid your immune system. It’s also essential for collagen production – more so than the anti-aging wrinkle-preventing synthetic serum you smear on your face every morning.

In addition to starting your day with a large glass of warm lemon-water each morning (NOTE: you must wait 15 mins before eating breakfast) include the following foods in your diet this winter:





Brussels sprouts

Vitamin D

We don’t get the as much sun exposure as we would during summer, it’s vital to keep Vitamin D levels up all year around. This vitamin boosts our body’s defence system and keeps us protected from flu and colds. Since we mainly get vitamin D from sunlight and we aren’t outside much during winter, we need to replenish our vitamin D sources.

Make sure you eat plenty of :

Fatty fish

Egg yolks

Vitamin D supplements – I personally supplement with 2000IU – 3000IU daily


Our body needs zinc for over 300 body processes. This includes, optimal digestion, sex hormone production, proper immune function, cell growth and proper function of neurotransmitters .It is also found in high concentrations in the hippocampus, which controls thought and memory.

Include these in your diet:




Zinc supplement – May be necessary if you are suffering from colds regularly or find you are taking long to heal and get better


Antioxidants protect our body’s cells from free radical damage due to pollutants, toxins and the normal body functions, such as digestion. Antioxidants protect our immune system and keep it in peak condition so we stay healthy, even during the colder months.

You’ll find antioxidants in:




Dark chocolate

Green tea

Olive leaf extract

Bone Broth

A South American proverb says “ good broth will resurrect the dead.” Bone broth is an excellent way of keeping up your intake of amino acids and minerals.
A good idea is to sip on some hot broth whenever you are craving warm foods.Bone broth is a great source of important minerals such as calcium, phosphorus,
magnesium, and potassium, in forms that your body can easily absorb. It’s also rich in gut health promoting glutamine, you can add it to other dishes
and use it as a base for any soup you make.


If you need help or advice contact

Intuitive Health Hub

Gabriella Ratner