What we eat but also what we choose not to eat can play a big role in our overall immunity.

First let’s have a look at what to stay away from - processed foods and in particular SUGAR - sugar is inflammatory to the body and when we eat sugary foods it leaves us more susceptible to infection.

EAT A WHOLEFOOD DIET AND AVOID ADDED SUGAR

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Some Super foods for Immunity and Bug Busting

Thyme - 1/2t of dried Thyme or 1t of fresh thyme - brew with hot water for 10 minutes and drink as a herbal tea 1-3C per day. Optional - add lemon juice (alkalising and a source of vitamin C) and/or manuka honey (anti-microbial and particularly good if you have a tickly cough). Thyme is anti-bacterial and anti-viral, it is good for wet and dry coughs as well as asthma, it helps clear the passage ways of excess saliva and mucous. Thyme essential oil can also be used in an oil burner or a diffuser.

Garlic - Natures antibiotic -to get the most out of garlics immune boosting properties eat it raw chopped up finely and mixed in with manuka honey.

Ginger - Chop up and brew with hot water for 10 minutes. Great for digestive disturbances, nausea, dizziness and to keep you warm

Turmeric - Immune system and blood tonic, also beneficial for liver and gall bladder health.

Chicken Broth - I find the easiest way to make this is in my slow cooker - either use leftover chicken bones from dinner or buy chicken frames (we sell organic chicken frame 2 packs) and use them place in slow cooker (or large pot) with any veggie scrapes you have and a chopped up onion, add about 2 tsp of cider vinegar (to help get the minerals out) and cook on low for 12-24 hours. Strain and use. Chicken stock inhibits infection caused by cold and flu viruses, and fights inflammation, It is also a great source of minerals and good for your digestive system.

Vitamin D rich foods - Vitamin D influences nearly 3,000 of your genes, and it plays a major role in your immune response, including helping your body produce over 200 antimicrobial peptides that help fight all sorts of infections. Vitamin D can be found naturally in: fatty fish, portobello mushrooms, egg yolks from free range hens, beef liver and cod liver oil. I personally choose to supplement this important vitamin during winter as low Vitamin D can cause many health issues. We have many great options for Vitamin D supplementation in store and online.

Vegetables - It can be tricky to keep up the veggie intake especially between seasons - but it is important to do this, vegetables are a source of many nutrients that will help keep you tip top in winter. Kale is great made into chips - take the stalks off coat in olive oil and bake at 180oC for 5 minutes or so - keep a close eye on this as it can go from crisp to burnt quickly. Roast beetroot is also another family favourite and if you like it crispy you can cut it into thin slices and cook for approx. 20 minutes.

Sprouts – These are little nutritional powerhouses and even better you can grow them yourself in 3-5 days. Stock up on some mung beans, alfalfa, and lentils and other seeds that you would like to sprout and you will never be short of greens.

Fermented foods - These include sauerkraut and sauerkraut juice, kefir, kombucha, tempeh, miso and unsweetened yoghurts These keep our bowel and intestines healthy and a large proportion of our immune system is located in our gut.

Lifestyle - As well as a healthy diet, it is also important to sleep well, have some relaxation time and maintain movement throughout winter.

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Some Super Supplements

There are also some amazing herbs and supplements that can decrease the duration of infections and boost our immune systems so that when we are exposed to pathogens, they have less effect on us. Some of my favourites are:

Vitamin C - increases white cells ability to engulf microbes - increase and decrease dose slowly (if you start quickly on a high dose you can get diarrhoea)

Vitamin D - See above

Zinc - especially for a sore throat in the form of zinc lozenges. If you think you may be zinc deficient we can do a quick in store taste test for $2

Olive leaf - Good for respiratory infections and especially good for low grade chronic infection.

Echinacea - has a direct effect on microbes as well as stimulating the immune system

Thyme - see above

Elderflower and Elderberry - Elderflower stimulates the immune system, enhancing immune function, helping defend the body against viruses and infection. It has potent antiviral and antibacterial properties that help treat head colds, influenza, sinusitis and hay fever.

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Lifestyle factors are also important for well-being an immunity:

A good night's sleep

Aim for 7.5 to 8 hours per night, keep a regular bedtime routine to achieve this and no caffeine after noon.

Relaxation time

It is a hard time for a lot of people at the moment so it is important to take some time out to calm the mind and the body anything that makes you happy and takeds the minds focus away from any stressors e.g walking, gardening, reading, time with family and friends.

Appreciate the lovely things in life

Look at this amazing world we have the privilege of walking on and living in, our time here is short so let's support each other in an inclusive way without fear and judgement.

• Be Kind 
• Be Loving
• Be Understanding
• Be Strong
• Be Happy

These recommendations are for general information and a guideline only. See your health professional for your particular circumstances.

Written by Leisa Cournane – Nutrition Focused Naturopath and in store Naturopath at ComplEat Wellness

ComplEat Wellness

Whole Food, Health Shop & Wellness Clinic

Online 24/7 or 24 Windsor St, Windsor

Phone 03 217 9010

Email [email protected]

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