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As we move between seasons when the days get shorter and the night becomes longer, you may notice that less daylight hours can affect our sleeping patterns and have an influence on our sleep quality. Anything that upsets our 24-hour cycle, such as the clocks moving forwards or backwards, jet lag, shift work, or even just a very late night, can have a detrimental effect on our sleep patterns, leading to problems like insomnia.

The key to winter wellness lies in supporting your immune system. Protect your immune system and it will be able to protect you.

The winter months are upon us and that means we are more prone to seasonal coughs, colds and sniffles, so the more we can do to build and support our immunity now, the better. There are several things that you can do to support your immune system. These include not smoking and trying to avoid passive smoke inhalation. Why? Because this helps to protect your nasal passages, mucus membranes, mouth, throat, and lungs as well as your skin.

It goes without saying that you should try and eat a healthy diet, but that is always difficult at a time of year when there are so many treats around! Try and incorporate more fruit, vegetables and whole grains in your daily meals and stay away from food that is high in saturated fats. Eat foods high in fibre and also remember to drink lots of water, both of which will help your gut. 

One of the best ways to support your natural immunity is to nourish your body with the essential vitamins and minerals it needs to thrive (the ones your body can’t make by itself), and Holland & Barrett are offering 20% off a selection of immunity products to boost your winter wellness.   

There are three vitamins that are best for boosting your immunity:

Vitamin C is one of the biggest immune system boosters of all and a lack of vitamin C can even make you more prone to getting sick. Foods rich in vitamin C include oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale and broccoli. Daily intake of vitamin C is essential for good health because your body doesn’t produce or store it. Take one to four tablets daily of Holland & Barrett Gentle Non-Acidic Vitamin C tablets to help to improve your overall health while working on making your immune system stronger.

Vitamin B6 is vital to supporting biochemical reactions in the immune system. Vitamin B6-rich foods include chicken and cold-water fish such as salmon and tuna. Vitamin B6 is also found in green vegetables and in chickpeas, which is the main ingredient in hummus. Did you know that Vitamin B refers to not one, but eight different vitamins? All B vitamins play a role in converting food into energy in the body. Take two caplets daily, preferably with meals, of Holland & Barrett Complete B Vitamin B Complex

Vitamin E is a powerful antioxidant that helps the body fight off infection. Foods rich in vitamin E include nuts, seeds and spinach. Holland & Barrett Vitamin E Softgel Capsules are premium quality and one of the only natural forms of vitamin E supplements that are available on the health market.

Alcohol consumption can often increase during the winter months, but try to keep to drinking in moderation and avoid binge drinking because it can suppress some parts of your immune system, leaving you open to illness and making recovery more difficult.

Exercise is key to supporting your immune system. Daily activity in the form of walking is one of the best ways to build up your immunity and immune response and will also go some way to helping you to maintain a healthy weight. 

Sleep is directly linked to good health and making sure you get enough good quality sleep every night is important, about seven to eight hours is ideal. Consumption of Zinc can help you to have less sleepless nights. Zinc is a key micronutrient that our body needs for a number of roles, from supporting growth and development to helping neurological functions. It is also essential for our immune system, as it affects how our cells respond to infections, and can help keep inflammation under control. Zinc can also contribute to the maintenance of normal skin, hair and nails. Try Holland & Barrett Zinc Tablets, containing chelated zinc which is easily absorbed in the body because it has been attached to an organic molecule.

Once you are feeling your best you will want to look your best, especially during the festive season. Holland & Barrett have a fantastic 3 for 2 Mix and Match offer on all their beauty products, including toiletries, shampoos, conditioners, face creams and lotions as well as aromatherapy and essential oils. Remember, it’s what you put on your body that is as important as what you put in it, whether that is skin and face care or hair products, so if you prefer to buy organic and natural skincare and haircare, you will be sure to find some treasures in Holland & Barrett from old favourites such as Dr Organics to newer brands such as Vitaskin and Faith in Nature. Don’t forget to grab a festive beauty gift for someone you love in the 3 for 2 Mix and Match offer and if you are stuck for Christmas presents for someone who is a clean beauty fan, Holland & Barrett have the solution with a range of products that are clean of synthetic ingredients. 

Advisory Information:

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking any medications or are under medical supervision, please consult a doctor or healthcare professional and always read the label before use.

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