The cooler change of weather is synonymous with the start of cold and flu season. We are more prone to illness as viruses spread easier in cooler temperatures with lower humidity. Additionally, the colder weather reduces mucous secretion within the nose, which is often the body’s first line of defence against infection. However, there are various dietary, supplement, and lifestyle approaches that can be used to strengthen our defences.

Key Nutrients:

Vitamin A – used to form the mucosal barrier of the respiratory tract, which contains
antiviral properties and is a natural defence mechanism of our immune system.

Vitamin C – enhances the actions of many immune cells and mediates inflammatory responses.

Vitamin D & zinc – required for the normal functioning of many immune cells, with deficiencies linked to an increased risk of infection, and impaired immune function.

Probiotics – protects and strengthens the gut microbiome to grow a strong and resilient immunity.

Quercetin – a flavonoid found naturally in many fruits & veggies, can offer antiviral and antioxidant support, especially when faced with upper respiratory infections. Quercetin is also a great support to allergy sufferers by lessening the inflammatory response.

Olive Leaf Extract – Another reason why we love food-based medicine! Olive Leaf extract provides powerful antioxidant and antimicrobial properties. Wonderful as a daily preventative to ward off infection.

Medicinal Mushrooms – Wonderful adaptogens to add to your morning coffee or mix with water. Reishi is a calming tonic that supports the immune system, and a healthy stress / sleep response. Or look to a blend that is immunity focussed.

Food is medicine:

Natures provides us with the vitamins we need in our seasonal produce. Citrus grows in abundance during winter to ensure we absorb maximum vitamin C and antioxidant foods. Ginger, lemon, turmeric and berries are incredible for anti-viral and anti-inflammatory support. While root vegetables offer grounding comfort for our digestion and mood balance.

To boost the drop in sunshine levels during the cooler months, load up on vitamin D rich foods such as eggs, mushrooms & salmon.

Vitamin C

If there’s one supplement to boost during winter, it is the mighty vitamin C. When diet alone is not enough, look for a Liposomal option that is readily absorbed into your cells for optimal efficiency. Not only helping to strengthen your resilience to cold & flus but support energy levels, healthy glowing skin and reducing cellular oxidation and damage as we age.

Sleep & Stress

Our ability to fight off and recover from winter colds and flu’s also goes hand in hand with quality sleep. Prioritise healthy sleep patterns, limiting screen time before bed, removing stimulants such as caffeine and sugar plus adding magnesium to support relaxation.

And we know that stress and quality sleep go hand in hand. When we can achieve a deep, restful state of sleep – we allow our bodies the best chance of recovery and repair time.

As much as a food as medicine approach to wellbeing is paramount, there are times when
supplementation is recommended. We stock a range of supplements that support the immune system prior to falling sick, while sick, and to support recovery. From sore throat relief, congestion and low energy, Children’s wellbeing, runny noses and overpowering head colds – Speak with one of our in-store practitioners for a personalised recommendation based on your current needs. Personalised herbal tonics can be mixed in store to directly target the cold & flu symptoms you are facing.

Always consult with a healthcare practitioner before starting any new supplements.

Fundies has Qualified Naturopaths that provide complimentary advice on health and wellbeing to keep you & your family well this winter.

Mandy Carr
Qualified Naturopath