Winter is fast approaching and with the turn of the seasons comes the inevitable influx of coughs, colds and flu’s not to mention the covid virus. So to help keep your immune system in tiptop shape through the chilly weather here are my top 7 tips to help support you and your family.
- Broths/Soups –broth, whether this be in powder, liquid or concentrate form, is full of immune boosting and anti-inflammatory goodness and provides essential vitamins and minerals required to both support the immune system and to help reduce the severity of cold/flu. Soups made from broth also make an excellent easy meal that will also help to sooth a sore throat and help you feel warm and cosy on a cold night.
- Vitamin D- while it is cold outside its very important to take advantage of the winter sun where possible to boost your vitamin D levels. Vitamin D is essential for immune health and during winter it naturally drops as we huddle inside to keep warm. 10-20 min outside in the sun will help to boost those levels however if required, taking a good supplement will make sure that your vitamin D levels stay optimal. There are multiple options both in store and in the clinic.
- Zinc and Vitamin C – Both are essential to a healthy immune system and many beautiful winter fruits and veg are excellent sources. Dark leafy greens such as kale and silver beet, oranges, grapefruits and kiwifruits, nuts, seeds, legumes and of course chocolate are all excellent sources and can all be found in store. Supplements are recommended if your nutritional intake is low or you need greater immune support and are also available in store and clinic.
- Manuka honey- antimicrobial, antibacterial and antiviral support that tastes delicious. Taking 1 tsp 2x day will help to soothe sore throats and reduce the severity of coughs and colds. Avoid adding directly to hot water as this will destroy the honey. Manuka honey’s medicinal properties comes from the methylglyoxal (MGO) The higher the MGO the more medicinal the honey. There are a variety of products on the shelf with the higher MGO honey in clinic. You can chat our friendly naturopath to find out what is suitable for you.
- Turmeric & Ginger- both exceptional for their anti-inflammatory and immune boosting properties these are available in store in the form of fresh and dried, in tea form and of course in our popular tonics, juices and smoothies.
- Omega 3- Essential for heart, brain, skin and joint health. Deficiencies in these essential fatty acids can cause a number of problems, including fatigue, poor memory, dry skin, mood swings, depression and poor circulation and joint stiffness. Often these symptoms tend to worsen during the long cold winter months. Fish such as wild salmon, sardines, mackerel and anchovies are an excellent source as is quality oils like cold pressed hemp oil, flaxseed oil or walnut oil. There are a variety of supplements available in store and in clinic if required including a marine algae alternative for our vegan clients.
- Medicinal Mushrooms – among our favourite mushrooms reishi, shitake, maitake, lions mane, cordyceps and chaga are exceptional for boosting immune health. Both in store and clinic have a huge variety of mushroom products to support immune health including single powders and capsules to practitioner only prescriptive mushroom complexes, while our café can supply you with hot mushroom cacoa elixirs or smoothies. Check out the loco love chocolates which also boast some beautiful mushrooms and other immune boosting goodies in their chocolates, YUM.
Written by Nic Revelman our in-store naturopath
