With winter in full swing, we asked naturopath Jane Cronin to share the best way to support your immune health naturally. Here's how to set the foundation to a healthier you this chilly season, says editor Trudi Brewer.
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What can you do naturally to support immunity?
The key to winter wellness is sleep, relaxation, and exercise. Each has an impact on our immune system, as well as our mental and physical wellbeing. Stress sets our body into fight or flight mode, diverting energy into survival rather than the immune system. It also sucks up all our vitamin C to make stress hormones, leaving us short of vitamin C to make immune cells or beautiful skin. Sleep is essential for life to run smoothly; studies show that people who don't get enough good sleep are more likely to fall sick if exposed to a virus. Sleep deprivation puts us into fight or flight mode as stress does. Also, when we sleep, we create and release proteins called cytokines that target infection and inflammation. So, less sleep means fewer immune cells. Exercise often feels harder to achieve in winter – it's a time when we want to rug up, not head out for a run in the rain. However, exercise plays an integral part in our wellness. It increases the circulation of blood and lymph, which is where our immune cells hang out, which increases the frequency of surveillance for spotting foreign invaders. Aerobic exercise, like running, brisk walking and biking, boost breathing and clears the lungs - so bugs have less chance to settle.
Clinicians Hi-Dose Vit C, from $17.
Vitamin C is essential for so many reasons, and because our bodies don’t produce it, a daily high dose provides the antioxidant support, your body needs for wellness and adrenal support, as well as skin health. Take one level teaspoonful in water or juice, once or twice a day.
Clinicians Hi-Dose Vit C, from $17.
Why is Vitamin D important in winter?
Vitamin D is a vital nutrient to support bone health. However, research shows it’s also important for immune health, especially the respiratory system. Healthy vitamin D levels are also associated with keeping away the winter blues, due to less sunlight on our skin in winter, which is needed to make vitamin D. Make sure you spend time outdoors when you can and boost your diet with vitamin D rich foods such as oily fish, eggs and cheese.
Clinicians Sunshine Vitamin D3 1000iu With Vitamin K2, $19.
Clinicians Sunshine Vitamin D3 1000iu With Vitamin K2, $19.
Known as the sunshine vitamin, this supplement contains vitamins D3 and K2 that when combined support bone density health and calcium absorption in the bone, where it belongs. Research shows it also supports positive mood - balance those blues during cold winter months. Take one tablet daily.
It’s winter, how can we ward off ills and chills and stay well?
At the first signs of ills and chills, get straight onto it by taking vitamins such as vitamin C and vitamin A. Both are used up quickly by the immune system. Also, daily zinc supports the lining of the respiratory system, as the first line of defence. These nutrients support the creation of immune cells, which are used by the body to help fight off winter bugs, so we need to top them up. Secondly, we can support the activation of the immune system by including herbs such as Echinacea and Andrographis in your diet, and then it's just a case of keeping warm and drinking lots of fluid.
Clinicians ViraShield, $24.
The moment you feel that unpleasant tingle in the throat, take ViraShield to support staying well. Made with a blend of antioxidant herbs including pelargonium, Andrographis and elderberry with zinc provides rapid immune system support at the first sign of ills and chills.
Take one capsule three times daily or as directed.
Clinicians ViraShield, $24.
What can we eat to help ward off winter illness?
Lots of seasonal fresh fruit and vegetables to top up your vitamin C and A levels naturally. Also, increase foods with an antimicrobial effect, which can help fight off bugs, such as onions, garlic, and chilli. These are great to pop into warm soups and stews that can help you stay well this winter. You can make a spicy drink too. Slice some raw ginger root and put some cinnamon sticks with water in a saucepan with a lid. Simmer for around 30 minutes, and then drain off the cinnamon and ginger and keep the water. It will smell sweet and spicy, you can dilute it if you have made it strong, then keep sipping it through the day, it should make you sweat (or ladies might glow quite vigorously), but by heating up the body it can kelp kill off the bugs.
Clinicians Zinc Oral Drops, $25.
Clinicians Zinc Oral Drops, $25.
Zinc is vital to support skin health and wound healing, it is also beneficial to your sense of taste and smell. Research shows it’s also helpful to support hormone balance. Easy to take you can add up to 15 drops to water or juice daily.