Build A Strong Immunity This Winter
7 Tips from Our Naturopath
By Melissa McDonald, Naturopath
Winter has arrived, and with it comes the season of coughs, colds, and viruses that seem to make their way through homes, schools, and workplaces. While many people immediately reach for vitamin C at the first sign of a cold, the truth is that a healthy immune system relies on much more! Your immune system is working around the clock to protect you, and the way you support it every day can make a real difference. Rather than searching for a quick fix, the best approach is to build habits that strengthen your body’s natural defences over time.
Here are some of my favourite evidence based ways to support your immune system this season.
1. Prioritise your sleep
Even one night of poor sleep can significantly reduce the activity of your natural killer cells, which are one of your body’s first lines of defence against viruses. Aim for 7 to 9 hours each night and create a relaxing bedtime routine.
2. Manage your stress
Long periods of stress can suppress important immune defences. Whether it’s taking a walk, practising deep breathing, spending time in nature or catching up with a friend, finding ways to reduce stress can have a real impact on your immune health.
3. Eat foods that nourish your immune system
Instead of focusing on one “superfood”, build meals around whole foods that provide key immune nutrients.
Think:
• Vitamin C from berries, kiwi fruit, broccoli and capsicum
• Vitamin A from eggs, sweet potato and carrots
• Zinc from seafood, pumpkin seeds and legumes
• Vitamin D from fatty fish and sensible sun exposure where possible
• Vitamin C from berries, kiwi fruit, broccoli and capsicum
• Vitamin A from eggs, sweet potato and carrots
• Zinc from seafood, pumpkin seeds and legumes
• Vitamin D from fatty fish and sensible sun exposure where possible
4. Move your body
You don’t need an intense workout every day. Regular moderate movement, even a brisk 10 minute walk, helps support healthy immune function while also reducing stress.
5. Look after your gut
Did you know that around 70% of your immune system is associated with your gut? A diverse, fibre rich diet can help nourish your gut microbiome, which plays an important role in supporting your body’s immune defences.
6. Reduce the things that work against you
Excess alcohol, highly processed foods and large amounts of refined sugar can contribute to inflammation and may negatively impact immune function over time.
7. Don’t wait until you’re really sick
If you feel those first signs of a sore throat, fatigue or congestion, early support may help reduce the severity and duration of your symptoms.
Need extra support?
If you’re feeling like you’re coming down with something, or you simply want personalised support this winter, my Acute Immune Consults are designed to help. For $100, you’ll receive:
✔ A 15 minute phone consultation
✔ A personalised herbal medicine tonic or practitioner grade supplement recommendations, with the right dose for your cold or flu.
✔ An Immune Support eBook
✔ Australia wide postage or clinic pick up available
Instead of guessing which supplements to take, you’ll receive an individualised treatment plan based on your symptoms, health history and current needs. If you’d like to book an Acute Immune Consult, give us a call or book online. The earlier you start supporting your immune system, the better!
