Cart
Checkout Secure
Spend $x more for Free Shipping
Find A Store

1300 633 362

MON-FRI 9AM-5PM AEST

A naturopath's tips for a healthy winter

By Stacey Shapiro June 12, 2022

A naturopath's tips for a healthy winter

As the temperature drops and we spend more time indoors, it’s inevitable that we’ll experience the symptoms of a cold or flu. Runny or congested nose, sore throat and cough are just some of the most common and unwelcome symptoms of illness. We sat down with naturopath, nutritionist, author and host of The Shift podcast, Katherine Maslen, to discuss her top tips for boosting your immune system and strengthening your body against those dreaded winter bugs.

As winter approaches, what can people do to best prepare their immune system?

When preparing for winter we need to think about all of the aspects of the immune system. It's about more than just taking vitamin C; we need to be thinking about some of the major things that can deplete our immunity - stress and lack of sleep. Stress depletes our immune function and leaves us much more susceptible to viruses and bacterial infection.

When we are sleep deprived it also impacts us - studies show that people that are sleep deprived or have a lack of quality sleep (the type that leaves you feeling great when you wake up in the morning) are more likely to get sick after being exposed to a virus. 

We also need to be thinking about the nutrition that is needed for your immunity - a lack of vitamin C, zinc and even iron can leave us more susceptible to colds and flus, as can a depletion in vitamin A, selenium, and vitamin D. 
What are your favourite ingredients to support a healthy immune system and why?
  • Vitamin C is only available in fresh food - heat damages it so it is important to include raw foods in the diet to cover this. Fresh citrus, kiwifruit, pineapple, papaya, and berries are great sources. Capsicum and raw salads also contain some vitamin C. 
  • Berries are a must have - containing both vitamin C and immune enhancing bioflavonoids.
  • I recommend that my patients eat raw nuts and seeds - especially pepitas that are high in zinc and Brazil nuts that are rich in selenium. 
  • Many people don't realise that citrus peel is actually more active than the juice or flesh - it contains high levels of bioflavonoids which are highly valuable for immune function. 
  • Garlic is an old remedy but a good one - it has both antiviral and immune enhancing properties. 
  • Anything coming from bees - raw honey has been shown to enhance immunity and bee pollen (propolis) also has antiviral and immune enhancing properties. 
  • Anything yellow for vitamin A - organic butter, sweet potato, pumpkin, and carrots will help the immune function.
What foods should people look to increase their intake of?

Vegetables and fresh fruit, raw nuts, and seeds. If you follow a varied whole food diet, you really can't go wrong! Generally, if you eat a lot of brightly coloured fruit and veggies, you'll be covered well.

Any other tips to help conquer the cold and flu season?

Sugar depletes immunity so cut back where you can. When you're exposed to the cold it can deplete you and lead you to, you guessed it, catching a cold! 

And most of all manage your stress and sleep well!  

Final notes:

Want to find out more on how you can slay the winter nasties? Check out our blogs:

"Our Top 10 Products to Boost Immunity"
"Cold Or Flu? What's the difference?"
"The Complete Guide to the Cold & Flu Season"

Older Post Newer Post

Categories

Added to cart!
Quercetin Complex by Herbs of Gold
Someone purchased 30 minutes ago from Canberra, ACT
100% Whey Gold Standard 5lb by Optimum Nutrition
Someone purchased 8 minutes ago from Rockhampton, QLD
OxyShred by EHP Labs
Someone purchased 13 minutes ago from Adelaide, SA
Ultra Zinc+ by Herbs of Gold
Someone purchased 32 minutes ago from Ballarat, VIC
Lean Whey by Genetix Nutrition
Someone purchased 28 minutes ago from Brisbane, QLD
100% Whey Gold Standard 10lbs by Optimum Nutrition
Someone purchased 3 minutes ago from Geraldton, WA
Iron Advanced by Fusion Health
Someone purchased 26 minutes ago from Ballarat, VIC
Astra 8 Immune Tonic by Fusion Health
Someone purchased 51 minutes ago from Shepparton, VIC
Magnesium Forte by Herbs Of Gold
Someone purchased 26 minutes ago from Shepparton, VIC
Vital All-In-One by Vital
Someone purchased 45 minutes ago from Wollongong, NSW
Vitamin C 1000 Plus by Herbs of Gold
Someone purchased 16 minutes ago from Rockhampton, QLD
100% Pure Creatine by Genetix Nutrition Essentials
Someone purchased 6 minutes ago from Launceston, TAS
Curcumin Advanced by Fusion Health
Someone purchased 26 minutes ago from Cairns, QLD
Activated B Complex by Herbs of Gold
Someone purchased 28 minutes ago from Bundaberg, QLD
Smart Protein Bar by Smart Diet Solutions
Someone purchased 19 minutes ago from Ballarat, VIC
Bromelain Forte by Herbs of Gold
Someone purchased 50 minutes ago from Perth, WA
Activated Sublingual B12 by Herbs of Gold
Someone purchased 15 minutes ago from Sydney, NSW
Ubiquinol 150mg by Herbs of Gold
Someone purchased 43 minutes ago from Sydney, NSW
Probiotic + SB by Herbs of Gold
Someone purchased 22 minutes ago from Sydney, NSW
Digest-Zymes by Herbs of Gold
Someone purchased 22 minutes ago from Mt. Gambier, SA
Acetyl L-Carnitine by Herbs of Gold
Someone purchased 42 minutes ago from Canberra, ACT
Ultimate Plant Protein by B Raw
Someone purchased 28 minutes ago from Adelaide, SA
Oxyshred Hardcore Ultra Concentration by EHP Labs
Someone purchased 11 minutes ago from Hobart, TAS
Women's Multi + by Herbs Of Gold
Someone purchased 13 minutes ago from Melbourne, VIC
Stress & Anxiety by Fusion Health
Someone purchased 36 minutes ago from Wollongong, NSW
Kidney Tonic by Fusion Health
Someone purchased 27 minutes ago from Ballarat, VIC
Burn Protein Bars by Maxine's
Someone purchased 32 minutes ago from Geelong, Vic
Freak3d by Anabolix Nutrition
Someone purchased 26 minutes ago from Adelaide, SA
Berberine ImmunoPlex by Herbs of Gold
Someone purchased 45 minutes ago from Gold Coast, QLD
Organic Iron Max by Herbs Of Gold
Someone purchased 36 minutes ago from Geelong, Vic
FREE SHIPPING ON ORDERS OVER $99 Spend XX More For Free Shipping Currently experiencing shipping delays - orders may be delayed 1-3 days Current restrictions may impact delivery times Spend AUD$99 To Receive Free Shipping Spend $x more for Free Shipping You Have Achieved Free Shipping Free shipping when you order over XX You Have Qualified for Free Shipping