Photo: Supplied.
BY MANDY CARR, QUALIFIED NATUROPATH, FLANNERYS ORGANIC WHOLEFOOD MARKET, VICTORIA POINT
The cooler change of weather is synonymous with the start of cold and flu season. We are more prone to illness as viruses spread more easily in cooler temperatures with lower humidity. Additionally, the colder weather reduces mucous secretion within the nose, 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 anti-viral 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 and zinc – are required for the normal functioning of many immune cells, with deficiencies linked to an increased risk of infection and impaired immune function.
Probiotics – can protect and strengthen the gut microbiome to grow a strong and resilient immunity.
Quercetin – a flavonoid found naturally in many fruits and veggies – can offer anti-viral 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.
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 consider a blend that is immunity-focussed.
Food is Medicine
Nature 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 antioxidants. Ginger, lemon, turmeric and berries are incredible for anti-viral and anti-inflammatory support. 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 and salmon.
Sleep and Stress
Our ability to fight off and recover from winter cold and flu 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. When we can achieve a deep, restful state of sleep, we allow our bodies the best chance to recover and repair.
As much as a ‘food as medicine’ approach to wellbeing is paramount, there are times when supplementation is recommended. From sore throat relief, congestion and low energy, to 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 and flu symptoms you are facing.
Always consult with a healthcare practitioner before starting any new supplements.
