Hello Viewer,

If you live in a cold, wet, and snowy environment, the dramatic shifts in temperature and mood can be a challenge, no matter how experienced you are. The secret to thriving through winter is equipping your body with the nutrients to fend off seasonal illnesses.

In Edition #78, we highlight essential vitamins and minerals, their best sources, and recommended dosages to help you recover faster and stay healthy all season.

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_{👁️ OVE’S GUIDE TO}
WINTER IMMUNITY🥶 

Winter can bring a wave of colds, flu, and other illnesses, but boosting your body with the right vitamins can help you stay healthy and strong. Ensuring you get the proper nutrients can support your immune system and improve your overall well-being during the colder months.

1️⃣ Vitamin D ☀️

• Why? Reduced sunlight in winter lowers the body’s ability to produce vitamin D naturally, which is crucial for immune regulation and protecting against respiratory infections.

• Tip: Consider a daily supplement, especially in northern regions with limited winter sunlight.

• Sources: Fatty fish (salmon, mackerel), fortified milk, egg yolks 🍳.

• Dosage: 600 to 800 IU (International unit) daily; people who need more vitamin D can safely consume 1,000–4,000 IU (25–100 mcg).

2️⃣ Vitamin C 🍊

• Why? Cold weather and increased exposure to viruses can weaken immunity, and vitamin C helps strengthen white blood cells, allowing them to fight infections more effectively.

• Tip: Incorporate citrus fruits or supplements to ensure daily intake, as vitamin C is water-soluble and not stored in the body.

• Sources: Oranges, strawberries, bell peppers, broccoli 🥦.

• Dosage: 75 to 90 mg daily; up to 2,000 mg is tolerable.

3️⃣ Zinc ⚡

• Why? Zinc is essential for activating immune cells and supports quicker healing from colds and infections.

• Tip: Add zinc-rich foods like nuts, seeds, and shellfish to your meals or take lozenges when symptoms arise.

• Sources: Oysters, pumpkin seeds, chickpeas, fortified cereals.

• Dosage: 8 to 11 mg daily; avoid excessive supplementation to prevent side effects.

4️⃣ Vitamin A 🥕

• Why? This vitamin helps maintain your skin's and mucous membranes' health, which act as barriers against infections.

• Tip: Include orange vegetables like carrots and sweet potatoes for a natural vitamin A boost.

• Sources: Carrots, sweet potatoes 🍠, spinach, fish liver oil.

• Dosage: 700 to 900 mcg (microgram) daily for adults; avoid exceeding 3,000 mcg to prevent toxicity.

5️⃣ Vitamin E 🌻

• Why? Vitamin E supports immune function by combating oxidative stress that can weaken your body’s defences.

• Tip: Snack on almonds or sunflower seeds for an easy source of vitamin E.

• Sources: Almonds, sunflower seeds, spinach, avocados 🥑 

• Dosage: 15 mg daily for adults.

6️⃣ Vitamin B6 🍌

• Why? It plays a role in producing antibodies, ensuring your immune system responds effectively to threats.

• Tip: Add bananas or fortified cereals to your diet for an easy boost.

• Sources: Bananas, poultry, potatoes, fortified cereals.

• Dosage: 1.3 to 2 mg daily for adults.

7️⃣ Probiotics (Optional) 🥛

• Why? Enhance gut health, where a significant portion of the immune system resides.

• Sources: Yogurt, kefir, sauerkraut, and supplements.

• Dosage: Follow the product’s instructions, typically 1 to 10 billion CFUs (colony-forming unit) daily.

Practical Tips:

• 🍊 Combine Vitamins: Multivitamins tailored for winter immunity can simplify your routine.

• 💧 Stay Hydrated: Drink plenty of water to keep your system functioning optimally.

• 😋 Healthy Diet: Aim for fruits, vegetables, lean proteins, and whole grains.

What are your go-to vitamins or supplements during the winter? Share your thoughts and tips in the comments below! We’d love to hear from you. 🌟

WEEKLY CHALLENGE 💪 

1️⃣ RESTART YOUR RESOLUTION 🔁   

🎯 Goal: Reflect on your January goals and choose one resolution to restart or refine.

• How to Participate:

  • Identify one resolution you may have paused or struggled with.

  • Break it into a small, actionable step (e.g., swapping one meal for a healthier option, walking 5,000 steps daily).

  • Commit to practicing this step daily for the week.

💬 Share your restarted resolution in the comments and inspire others to join!

What’s your goal for this final stretch of January? Comment below to let us know, and let’s hold each other accountable! 🚀

You’re the reason I spend tens of hours every week researching and writing this email. Please let me know your thoughts on today’s newsletter so I can create better emails for you.

Until Next Edition,

Coach DC

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}