The clocks go back, the blankets come out and suddenly it feels like everything is dropping – the temperature, the sunlight, and maybe even your clients as they battle winter bugs and sniffles. As a personal trainer, you may notice your clients slowing down as the colder months approach. It’s the perfect time to think about the nutrients they’ll want to stock up on to keep the winter blues (and colds!) at bay.

To support your guidance, Jessica Stansfield, Nutrition Manager at Huel, the nutritionally complete food brand, shares her insights into the nutrients to prioritise. New to Huel? Get £10 off* by using the code HUELTFG. Browse Huel’s products here.

What is the immune system?

Think of the immune system as your body’s protective superhero, working behind the scenes to fight off infections. It’s a complex network of cells, proteins, and organs that team up to fight off disease-causing germs, destroy harmful substances, and combat abnormal cells. While much is still being learned about how it all works, we know that regular physical activity, managing stress, and eating a nutritious diet will support a well-functioning immune system.

How does nutrition maintain a healthy immune system?

Eating a balanced, varied diet is key to meeting your daily needs for essential nutrients. These recommended daily amounts (RDAs) cover the vitamins, minerals, and macronutrients that help your body function at its best. When your diet lacks certain nutrients, your immune system may not have the resources it needs to stay strong through the winter. 

This guide, written by Jess Stansfield, one of the Registered Nutritionists at Huel, is here to help you support both your own and your client’s immune health this winter. We’ll highlight five essential nutrients to incorporate into your daily routine, ensuring you’re both prepared to tackle seasonal deficiencies and stay strong throughout the colder months.

1. Vitamin D

Vitamin D plays a vital role in supporting your immune system. Many immune cells have vitamin D receptors, so adequate levels of this nutrient help these cells function effectively and do their job. Like vitamin C, it helps support several types of white blood cells that protect the body against foreign invaders.

In the warmer months, the easiest way to maintain your vitamin D levels is simply by getting a bit of sun exposure each day. But from September to April, shorter, darker days mean less sunlight, which is especially true in places like the UK. This is why the NHS recommends that most people take a daily vitamin D supplement of 10 micrograms (you may see it labeled as ‘μg’ or ‘mcg’) during these months to make up for what we can’t get from the sun.

2. Vitamin C

Most of us have heard that increasing your vitamin C intake is a go-to strategy when you have a cold or flu, and that’s because this vitamin is vital for immune defence. Vitamin C supports the production and function of certain types of white blood cells that attack bacteria and viruses, making it essential for a well-functioning immune system. Getting enough vitamin C (at least the recommended average requirement of 80 mg/day) helps keep these immune cells effective. Encouraging yourself or your clients to eat more fruits and vegetables is always a great recommendation. Luckily, many citrus fruits such as oranges, grapefruits, strawberries, and lemons are all excellent sources of vitamin C. 

3. Zinc

Zinc is a powerful nutrient that supports the cells of the immune system and has a strong antiviral effect for certain types of viruses. It plays an important role in regulating multiple parts of the immune system, keeping it strong and effective. For plant-based sources of zinc, foods like chickpeas, lentils, pumpkin seeds, or even a handful of nuts make for easy additions to your diet. 

4. Selenium

Selenium is another antioxidant that is key in supporting the immune system and protecting cells from damage. Brazil nuts, in particular, are packed with selenium, which helps protect your cells from damage and is essential for the proper functioning of immune cells. A selenium deficiency has been linked to a slower immune response, so it’s important to ensure that you’re getting enough. The good news is that Huel products have been formulated to contain all of the 26 essential vitamins and minerals, including selenium. 

5. Omega-3 Fatty Acids

Omega-3 fats, found in oily fish, flaxseed, and walnuts are known for their anti-inflammatory properties and ability to increase the activity of white blood cells, your body’s key defenders against infections. It’s important to maintain a good balance of omega-3 to omega-6 fats.

Oily fish like salmon, tuna, and mackerel are recommended 1-2 times a week for their omega-3 content. However, for those who don’t consume fish, flaxseeds, chia seeds, and walnuts are excellent sources of omega-3 fatty acids that can provide similar immune-supporting benefits. Simply add them to your morning porridge or salad at lunch for those benefits

Don’t overlook other key components

Hydration Matters

As a personal trainer, you know that hydration is essential for performance, but it’s also super important when it comes to the immune system. Dehydration can reduce mucus production in the respiratory tract, making it harder to defend against illness. Encourage clients to drink plenty of fluid throughout the day, especially as the cold weather sets in. 

Sleep Quality 

Make sure to prioritise rest as it is essential for immune function. According to the Sleep Foundation, each of us needs between seven and nine hours of sleep per night, but we’re just not getting it. Encourage clients to establish a consistent sleep routine, create a relaxing bedtime environment, and avoid screens before bed to improve their sleep quality.

Wrapping it up

As a personal trainer, you play a key role in helping your clients maintain their health and fitness throughout the winter months. By guiding both yourself and your clients toward the right nutrients, hydration, and sleep habits, you’ll be better prepared to maintain a healthy immune system, no matter what the cold season brings. 

*Discount valid for new Huel customers only. £46 minimum spend. Discount code valid until 28/12/24 23:59.