There’s science behind the tradition: chicken soup really is a panacea. “It’s full of protein (to maintain muscle mass and prevent sarcopenia) and essential vitamins B3 (niacin) and Vitamin B6 (for energy production and protecting the nervous system). It also contains selenium, which is important to help reduce inflammation and enhance the body’s ability to fight infection and illness,” explains Dr Rees.
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Most other Ashkenazi food is, unfortunately, rather less healthy. It’s full of fat and simple carbohydrates, which were both cheap and essential in the cold climates of eastern Europe – before central heating, and when people were far more physically active. A serving of carb-loaded cholent and kugel will help to provide lots of warming energy, but if you don’t burn it off you’ll pile on the pounds. Make it healthier by using antioxidant-rich sweet potatoes instead of white ones, and throwing in lots of beans for fibre.
Feed your Gut
Add some sauerkraut to your diet. It’s the yiddishkeit version of the trendier kimchi and kefir, a fermented food that contains natural probiotics, which are brilliant for your gut health. Doctors now know about 70 per cent of the immune system is located in the gut. A healthy balance of gut microbes is critical for fighting off infections and diseases, such as colds and flu. There’s also a strong correlation between the gut and the brain. We know that having a healthy gut improves mood and reduces symptoms of anxiety and depression. Conversely, poor gut health is implicated in the development of many illnesses, from diabetes to Parkinson’s.
And yes, as obvious and repetitive as the message is, it is important to get your five a day. “Try to eat a ‘rainbow’ of fruits and vegetables, especially those high in immunity-boosting vitamin C, such as citrus fruits, bell peppers, kiwis, berries and leafy greens,” says Dr Rees.
Go to shul
Believe it or not, going to synagogue is good for your physical – as well as your spiritual – health. It offers a triple whammy of benefits.
You should walk there. “God knew what he was doing when he was creating the Jewish religion,” says Dr Rees. “He made sure we had exercise at least once a week.”
Ideally, you should take 30 minutes of exercise, three-to-five days a week.
Going to shul is also a social prescription – an important way of getting social contact, which is essential for boosting mood and staving off depression.
And if your shul offers a kiddush, you can get a nutritional benefit too. Smoked salmon and chopped herring are a great source of omega-3 fatty acids, which are credited with supporting the health of everything from your eyes to your brain and your heart.
Don’t shluf
It can be tempting to have a nap, especially on a Shabbat afternoon after a big lunch.
Don’t! It will disrupt your nighttime sleep and mess up your circadian rhythms. When the days are short and the nights long, it’s important to make sure you get as much daylight as possible.
Dr Rees recommends 20 minutes of daily light exposure. But for some people, winter can bring with it a type of depression known as seasonal affective disorder (SAD), linked to the body’s reaction to changes in light, which affect the hormones regulating mood and sleep. Research has shown it can be improved by using a light therapy box for 30 minutes every morning.
This simulates the sunlight that’s missing and encourages your brain to reduce melatonin (which makes you sleepy) and increases seratonin (boosting mood). Always see your doctor first if you suspect you have SAD.
Spend the winter in Eilat
In the winter months (between October and March) those of us who live in the UK (a very long way from the Equator) simply can’t get enough vitamin D from the sun.
Eilat is Israeli southernmost and famous resort tourist city, located on the northern shores of the Red SeaGetty Images
We need vitamin D to keep our bones, teeth and muscles healthy, as well as to keep our immune systems working properly.
Unfortunately, as the NHS does not currently prescribe holidays in Eilat, Dr Rees recommends taking supplements of 400 iu of vitamin D3 every day throughout this period.
She adds: “If you’re dark-skinned, or cover up your body, it’s a good idea to take year-round supplementation.”
I have MS, a condition that is now known to be linked to low vitamin D levels, so I take mega-doses (4,000 iu) all year round (on the advice of my neurologist).
Put the kettle on
We only tend to worry about dehydration in summer, but the truth is, you’re just as likely to become dehydrated in the winter. And, worse, you might not realise it.
Why? When you breathe in cold air, you lose water vapour. You won’t notice you’re sweating under layers of winter clothing, as the cold air makes it evaporate. The cold diminishes your thirst response too, so you don’t feel thirsty. Central heating dries you out. And a process called cold diuresis makes your kidneys produce more urine. “To avoid the risk of dehydration, keep sipping warm drinks throughout the day,” says Dr Rees. “Soup is also good. But avoid too much caffeine. And don’t overheat your house (18 to 21 degrees Celsius is optimum), or your skin will dry out. This – and not drying your hands properly after washing them – when it’s cold can lead to skin cracks and cuts, an open door for infection.”
Book your flu jab
The NHS is braced for a bad flu season, which has started earlier than usual. That means it’s even more of a mitzvah to book your flu vaccine – as well as those for pneumonia, Shingles, Covid and RSV, if you’re eligible.
Children usually receive their flu jabs as a nasal spray, which contains pork gelatine. But as Judaism prizes health above all other concerns, this is permitted. Rabbi Abraham Adler from the Kashrus and Medicines Information Service, says: “According to Jewish laws, there is no problem with porcine or other animal derived ingredients in non-oral products. This includes vaccines, including those administered via the nose, injections, suppositories, creams and ointments.” t
