Cold & flu prep

Whether we are ready to lean into the slow-cooked meals & the brisk evenings, or we are desperately holding onto the warmth of summer, winter has well & truly fallen upon us.

For many of us, this change of weather is synonymous with the start of cold & flu season. We are more prone to sickness during the cooler months 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. These compounded together leave us more susceptible over the winter months. However, there are various dietary, supplement & lifestyle approaches that can be used to strengthen our defences.

Load up on key nutrients

There are several nutrients that play a key role in the optimal functioning of our immune system. Vitamin A is used to form the mucosal barrier of the respiratory tract, which contains antiviral properties & is a natural defence mechanism of our immune system. Meanwhile, vitamin C enhances the actions of many immune cells & mediates inflammatory responses. Both vitamin D & zinc are needed for the normal functioning of many immune cells, with deficiencies linked to an increased risk of infection & impaired immune function, respectively. Finally, probiotics increase the quantity of several immune cells in response to infection & help to maintain the functioning of the mucosal barrier.

Food is medicine

The nutrients involved in immune system function can be found in commonly eaten foods, particularly in some of the fruits & vegetables that are in season this time of year. Orange & red vegetables are some of the richest sources of vitamin A, including sweet potato, pumpkin & carrot. vitamin C is found in many fruits & vegetables, such as kiwifruit, strawberries & citrus fruits. Vitamin D is produced when our skin is exposed to sunlight, but can also be found in egg yolk, salmon & mushrooms. Meanwhile, sources of zinc include oysters, wheatgerm & pumpkin seeds. Probiotic bacteria are found in fermented foods, including sauerkraut, kimchi & yoghurt.

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 in prevention, during illness & to support recovery. Speak with one of our in-store practitioners for a personalised recommendation based on your current needs. Beyond supplements, there are some other small investments that might make you a little more comfortable. If a sore throat is bothering you, consider one of our throat sprays. If you are looking for relief from blocked sinuses, you can add an essential oil to your diffuser to help you breath easier.

Check in with your lifestyle

While food & supplementation are important, consider the impact lifestyle factors have on the immune system. Chronic stress that persists for weeks, months, or years can suppress immune function. The quantity & quality of your sleep also matters, with eight hours a night recommended for optimum immunity. When sleep is disturbed, so is the normal functioning of the immune system & this can make us more susceptible to illness. Finally, moderate-intensity exercise lasting more than 30 minutes on a regular basis supports immune function & decreases risk of infection. Beware of overexercising though, as tipping the scale too far in this direction has the opposite effect.

There are many approaches you can take to best support your immune system this winter. If you don’t already, consider adopting a preventative food as medicine approach to your diet. Prioritise foods rich in vitamins A, C & D, zinc & probiotics. Supplement when necessary & speak to one of our practitioners for tailored recommendations that suit your individualised needs. Reflect on what lifestyle adjustments are practical to incorporate into your day to day. Lastly, make sure to relish the slow cooked meals & the warming dishes while the cooler months indulge us. Spring will be upon us before we know it!