delivery icon

pickup icon

How to face winter ❄️ by Guillaume Klein

????5 tips????

👉 To face the winter ❄️

Cooling temperatures, change of time, lack of sun... there are many changes that will directly impact our body.
The objective is to play the prevention card thanks to an adapted diet, to have a resistant immune system, to guard against colds, flu, or other winter illnesses.

1️⃣ Fill up on Vitamin C

It is a water-soluble vitamin that must absolutely be provided by food, since our body does not synthesize it.
Where to find Vitamin C❓
The best dietary sources of Vitamin C are fresh fruits, berries and vegetables, and contrary to popular belief, citrus fruits such as oranges are not the best sources of Vitamin C, certain vegetables or herbs such as parsley in contain much more.
👉 The main food sources : blackcurrant, kiwi, orange, lemon, cabbage, broccoli, green vegetables, peppers, parsley…

2️⃣ Increase Vitamin D intake

Vitamin D has many functions in our body, it will allow, among other things, to absorb calcium in the intestine to ensure good bone health, fight against infections, or regulate blood sugar levels.
Where to find Vitamin D❓
The main source of vitamin D comes about 80% from exposure to sunlight and about 20% from food.
We all have a certain more or less important reserve, but with the decrease in luminosity linked to the change of season, exposure to the sun is insufficient to have the necessary quantities of vitamin D, so we must have the right reflexes in terms of food. .
👉 The main food sources : cod liver, oily fish (salmon, trout, tuna, herring, sardines, mackerel).
Supplementation may be recommended with a quality supplement, for example Vitamin D offered by the UNAE laboratory.

3️⃣ Take care of your intestines

The intestine has multiple neuronal connections, and houses a large part of our defense system.
Malnutrition, alcohol, drugs, stress... there are many elements that will negatively influence our intestinal health, by causing daily damage and destruction to the intestinal mucosa. ❌
It is therefore necessary to have a healthy lifestyle and an appropriate diet, rich in probiotics and prebiotics.
👉 Probiotics are "good bacteria" within our intestine which will play a role in the synthesis of vitamins, the increase in the absorption of calcium, iron, magnesium... but also stimulate the body's defense system and reduce inflammation .
We can find these dietary probiotics, in lactofermented vegetables like sauerkraut cabbage; lacto-fermented drinks (kefir, kombucha, etc.); lacto-fermented cheeses and yoghurts enriched with “good bacteria” such as bifidus; the olives ; pickles; flake brewer's yeast; miso soup; sourdough bread…
👉 Prebiotics they interact with probiotics since they will feed and maintain these different “good bacteria”.
The main sources of prebiotics in the diet are bananas, pineapples, grapefruit, artichokes, onions, garlic, shallots, leeks, asparagus, beets, broccoli, lentils, chickpeas, red beans, honey…

4️⃣ Drink herbal teas

👉 Nettle herbal teas to limit fatigue and adapt to temperature changes
👉 Eucalyptus to prevent and fight against respiratory infections
👉 Echinacea to stimulate the immune system and increase the body's resistance
👉 Thyme as a natural antiviral and antibiotic

5️⃣ Focus on spices

The use of spices in your diet is recommended to give flavor to the dish, but also to take advantage of the different health properties that they can offer us.
It is therefore particularly interesting to incorporate them into our meals during the winter period.
▶ Some examples :
👉 Anti-inflammatory and anti-infective: turmeric, ginger, black pepper
👉 Antiseptic and regulation of blood sugar levels: cinnamon
👉 Stimulation of the body's defenses: coriander, thyme
👉 Digestive: fennel, ginger, cumin
🔴 Beyond these tips, it is above all the basis of daily lifestyle (regular physical activity, recuperative sleep, good stress management, etc.) that will optimize fitness and long-term health capital.

This content was published by our Ambassador Guillaume Klein (Personal Coach Expert in sports nutrition and health / Ultra endurance specialist)

  • Nutriformation graduate specializing in micronutrition and nutritherapy
  • Trained in sports nutrition by the Evonutri Positive Nutrition Academy
  • Ultra Trail coach trained by the Auvergne Rhône-Alpes Athletics League
  • Dietitian nutritionist FC Metz professional group (since 2018)
  • Dietitian nutritionist FC Metz training center (since 2019)
  • Creator of the EPIC® method

Passionate about sport, and ultra endurance athlete in running and ultra cycling, Guillaume was able to test on himself the benefits of a natural nutritional balance, appropriate to his real needs, and of a specific adapted training. Guillaume appreciates quality products which respect the nutritional needs of the athlete, but also from a health point of view, a composition as natural as possible.

You too can take advantage of his advice and find all our products on this site

If you would like more information or advice, do not hesitate to contact guillaume via his site


GIFT * : a 3-month cure - 100 Vitamin D capsules for any order over € 39.

To benefit from the offer, put one or more products worth more than € 39 in the cart and add one to the cart. Vitamin D cure  .You will not be charged for it. Cannot be combined with other codes or actions in progress.
???????????????????????????????????????????????????????????????????????????????????????????????????????????? uses cookies to provide the best user experience. Please accept cookies to continue exploring our site
Thank you, it's saved!