Winter Immunity

Now we have all felt the change in seasons, Winter has well and
truly arrived. Central Heating is on, Christmas countdown is upon us and we
will all start rushing around trying to make sure Christmas is perfect.

It is vital that to enjoy ‘the most wonderful time of the year’ (which
for me it really is), your immune system is in top condition! You can easily
become so busy that you forget to concentrate on staying healthy and eating

Omega 3s

These fatty acids are so important as they increase the amount of
good cells (phagocytes) that destroy harmful bacteria in the body. Flax seeds,
Chia seeds and Walnuts are great sources of omega 3. Use Flax or Chia in your protein smoothies or on salads and Walnuts as a great snack!                                                


This lovely Christmas spice contains antibacterial and antiviral
properties. Green tea with Cinnamon is lovely in the winter and healthy for you too!

Coconut oil

One of the best ingredients out there, it contains lauric acid, this
dissolves and kicks harmful viruses and bacteria out of your body. Coconut oil can be used in anything -look at my previous blog for examples. 


Water is so essential at all times of the year to keep you healthy
and hydrated. If you do start to feel run down, not drinking enough can make
things much worse and prolonged so keep the 8 glasses a day going.


Your body relies on movement to detoxify the body and transport
immune cells to where needed. Exercise improves circulation to keep cells
healthy and resistant to infection.

Sugar Kick

Kick-it-to-the-kirb that is! Sugar can stop vitamin C being absorbed
by the body, making your immune system weaker. At Christmas we are more prone
to eating more sugar then normal, so do be aware of how much you are consuming.

About the Author Gemma Marie Llewellyn

I am the Head Coach and Nutritional Specialist at Evo. I have a huge determination and focus to help empower men and women in fitness and to encourage us to support and champion each other. I have always been extremely passionate about fitness and helping others so being a trainer was the most natural step for me to take. I dedicate my time training people using the best functional skills and tools that give them the body and confidence they have been searching for. To me, good nutrition is not something you have to do, it is what your body deserves in order for you to live life fully energised and uplifted. It is important to me to educate clients in healthy sustainable eating. Well-being is of the body, health and mind and I help develop clients in all areas. I believe that with the right direction this lifestyle is fun and the benefits – unbelievably rewarding!