WINTER WELLNESS TIPS

There is a nip in the air – have you noticed, Autumn is here and Winter is on the way. Now I love Winter – and not just because I get to wear my collection of extremely spectacular boots! – but I love the cold, love the starkness of the landscape and the dark nights after the heat of summer. It’s a time to hibernate after work and snuggle up in a mountain of pillows with a good book!

As I am writing this blog post I have the makings of a cold going on – sore throat, sore head, watery eyes – Oh Joy! There are some “go to’s” that I head for right now, not least of all vitamin C, pelargonium, andrographis and a really good immune boosting probiotic. I am also fond of a particular “viractive” formula so will be dosing up on that too. I would add taking it a bit easier and resting as well, but I have a constant battle with myself on that score – but I digress…

What we see in clinic when winter arrives are all the usual “snots and grots” as one of my colleagues so eloquently puts it! Keeping your immune system boosted and ready for action is imperative and a worthwhile goal for yourself, and your family. In clinic we have Hemaview Live Blood Analysis which is such an amazing way of seeing your red and white blood cells under a microscope. White blood cells – neutrophils – and plenty of them, we hope – come to the fore when viruses and bacterial bugs are about.

Now is a good time to start thinking about how you can keep yourself and your family healthy this winter.  When you think about wellness tips for winter the aim is to help you to keep well, and have an activated immune system which can deal with the bugs you will inevitably come into contact with so you can spend your time doing the things you enjoy instead of being sick.

Here are 7 top tips for staying well—during winter and beyond

1. Wash your hands

It sounds so simple so that’s why I am putting it first, but it’s the number one way to stop the spread of germs. Experts recommend washing hands every few hours and in particular after using the toilet and before meals. Give hands a wash after touching someone else’s phone or keyboard particularly if they are coughing and spluttering! To this I would also add, be aware that people are infectious generally for a few days before and after they get sick so that is worth paying attention to – if someone around you becomes unwell, or if you are coming down with something and don’t want to pass it on.

2. Keep exercising

It’s hard to get motivated when it’s cold and dark, your body has to work overtime to get warm, but you will burn more kilojoules on that early morning walk or run. I do think it is worth remembering to go a little slower until you get warm and keep up the hydration. Maybe find an exercise partner to keep you motivated and if it’s too cold outside, go to the gym or do laps at an indoor pool. Gain an interest in indoor sports as opposed to cycling and jogging outdoors.

3. Eat well

Oh, this tip is so important! Keep your immune system in shape by making sure you’re eating a healthy diet of super foods for immunity boosting, so that your body is able to respond to infection. Good wholesome food is probably the most important health protection you can buy. What you are really looking for is food rich in vitamins, minerals and antioxidants.

Good quality protein, legumes, tofu, lean meat, fish and poultry. Eat plenty of fruits and vegetables – especially berries and citrus fruits

Reach for the superfoods - Red and Purple fruits and veges are rich in antioxidants. I am loving Acai powder at the moment with ground LSA mix in my berry smoothies.  Garlic, “nature’s penicillin,” has been used for thousands of years to fight infections. Add this to your cooking. Green veges are a must as not only are they immune boosting they offer huge protection against cancer, heart disease, arthritis, diabetes, high blood pressure, and obesity. Dose up on your vitamins and minerals! You might also consider spirulina and astaxanthin.

Iron, zinc, vitamin C, B complex and vitamin D are key to a healthy immune system.  But before popping supplements, boost your dietary intake of these substances. Look for dark, leafy greens and red and yellow vegetables, which are all high in antioxidants. Kale for example is simply packed with magnesium and calcium. Did you know that Seasonal Affective Disorder (SADD) is a recognised disorder – this means people are particularly low in Vitamin D, causing a very low mood amongst other symptoms.

4. Herbs for Immune Health – immune boosting herbs

As always, I recommend seeing a registered naturopath or medical herbalist to make sure you get the right herbs for you and do check to make sure herbs do not contraindicate any medications you are on.

Andrographis – is an immune enhancing herb used for viral, bacterial and parasitic infections it really is my “go to” herb at the first sign of trouble!

Echinacea – I think everyone has heard of this herb but it is best when you are sick – in acute doses, not for chronic illness – Echinacea is an anti-inflammatory herb which modulates and enhances the immune system. It’s great for viral and bacterial infections and if your lymph glands are swollen

Pelargonium - Antibacterial, anti-fungal – love this herb – great for ear infections, tonsillitis and sore throats, sinus infections

Golden Seal – is an anti-catarrhal herb so great for upper and lower respiratory tract infections

Golden Rod – anti-inflammatory and anti-catarrhal so great for infected nasal mucus, flu, sinus infections and sore ears.

Elderflower – indicated for colds, flu and acute sinus infections, ear ache, sinus headache and fevers

Garlic – Add it to your food – because it contains Allicin which battles colds, flu, bronchial conditions, sinus infections and hay fever

Rhodiola, withania and, maybe licorice, for adrenal and stress support,

Reishi and shitake mushrooms – the super mushrooms! Available in powder form in clinic, and research is showing again and again that the super mushrooms are super effective in boosting the immune system because they are immune modulating.Elderflower blossom (Sambucus nigra flos): Elderflower has antiseptic properties that help fight off seasonal ills and chills.

Linden blossom (Tilia platyphyllos flos): This medicinal plant has bioactive constituents that, when taken regularly, may strengthen the immune system and help support recovery.

Plantain (Plantago lanceolata folia): A wonderful mucilaginous herb, Plantain may help to soothe mucous membranes in the respiratory tract. It also has natural antiseptic properties. 

Sage (Salvia officinalis folia): Sage is traditionally used to sooth an irritated throat and its antiseptic action helps strengthen respiratory defences.

Thyme (Thymus vulgaris herba cum flos): Thyme contains essential oils with broad spectrum natural antiseptic actions. Its expectorant action may increase the production of fluid mucous which helps to expel phlegm.

Elderflower blossom (Sambucus nigra flos): Elderflower has antiseptic properties that help fight off seasonal ills and chills.

Linden blossom (Tilia platyphyllos flos): This medicinal plant has bioactive constituents that, when taken regularly, may strengthen the immune system and help support recovery.

Plantain (Plantago lanceolata folia): A wonderful mucilaginous herb, Plantain may help to soothe mucous membranes in the respiratory tract. It also has natural antiseptic properties. 

Sage (Salvia officinalis folia): Sage is traditionally used to sooth an irritated throat and its antiseptic action helps strengthen respiratory defences.

Thyme (Thymus vulgaris herba cum flos): Thyme contains essential oils with broad spectrum natural antiseptic actions. Its expectorant action may increase the production of fluid mucous which helps to expel phlegm.

5. Stay hydrated

Drink at least eight glasses of water each day. If cold water is unappealing when the mercury dips, try boiled water with a slice of lemon, or a delicious cup of herbal tea!. The moisture will also help make mucous membranes, including those in your sinuses, more resistant to bacteria.

6. Rest up

Regular sleep is vital to staying healthy. Don’t let yourself get run down. Those who aren’t well rested are more likely to get sick. Get adequate sleep. There is nothing more restorative for the body than getting “good” sleep every night. That means seven to eight hours a night. Restful sleep helps banish depression, curbs junk food cravings, eliminates extra amounts of the stress hormone cortisol, and burns calories. The right amount of sleep is non-negotiable in maintaining a healthy lifestyle.

7. Fresh Air

Open windows during the day even for a short time and then close them before the sun goes down or before you turn on the heating. Making sure your home is well aired helps keep your home dry and your family well. A simple little tip like keeping the bathroom door closed when showering or bathing can lessen dampness settling around the house. Too much damp allows mould and mildew to grow and can lead to respiratory illness. If possible use a dehumidifier in your home as it can help keep your home dry, especially if there is a lot of moisture or dampness. By the way, just a note that smokers are far more susceptible to the respiratory illnesses of winter – so if you are thinking of stopping now is a good time! Buy some indoor plants to soften up the dry atmosphere caused through heating. Indoor plants give off moisture and oxygen. Also, the cold air and indoor heaters can dry out your skin so try to drink at least 8 glasses of water each day and use moisturizers throughout winter.

Go Well this winter! 

References

Beers, M. (2006). Merck Manual (18th Ed). New Jersey: Merck Research Laboratories.

Hechtman, L. (2012). Clinical Naturopathic Medicine. Chatswood: Elsevier.

Sarris, J. (2010). Clinical Naturopathy. Chatswood: Elsevier.

Saxelby, C. (2006). Nutrition for Life. Victoria: Hardy Grant.

The Anti-Inflammatory Pyramid. (2012, November 01). Retrieved November 01, 2012, from Biopractica: www.biopractica.com.au

The Natural Standard Database. (2014, December 04). Retrieved December 04, 2014, from The Natural Standard Database: https://naturalmedicines.therapeuticresearch.com/

By Joanna Loveys BNatMed Hbt MNZAMH

---

---