90 minute rule

As the mercury drops, and us warriors go into protect and defend mode, we need to remember to keep up our stores of Vitamin C.

Because unlike some vitamins, the humble Vit C has a short shelf-life inside our bodies. ln fact, a dose of this immune powerhouse is typically absorbed and used up a dose in just 90 mins.

So we need to replenish our levels regularly through the day. Here's a few tips from HW's nutritionists on how to do it right.

1. Stock up to stay strong

Golden rule #1: stay stocked up on Vitamin C-rich foods that don’t spike your blood sugar.

This means avoiding that orange (yes, really!), or high sugar fruits, and instead opting for vegetables, natural supplements and functional drinks like humble warrior (obvs) that are low in sugar and rich in Vit C.

2. Hit the plant aisle

Vitamin C gets absorbed better if we get it through foods that are rich in bioflavonoids.

These compounds are found in plants - they're rich in antioxidants, and in the nutritionist world are often known as 'vitamin P' for their multiple health benefits. Peppers, broccoli, brussels sprouts, and spinach are not only vitamin P rich, but are loaded with vitamin C - so you get extra bang for your buck.

3. Return to old cures

Water, lemon with a squeeze of honey is a well known winter elixir. For good reason! Some say that sipping your way through 2 litres of this mix at the first sign of a cold can knock the bug on its head before it settles in.

It's tried and tested at HW HQ - give it a go! We use 3 large lemons to really get the warrior juices flowing.