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Building Your Immunity up for Winter

13 lifestyle tips for optimising your immunuty in winter

Get ready, we are coming into colder days and Winter feels just around the corner.

Do you dread the cold weather? Do you avoid touching, shaking hands and kissing people because your fearful of picking up their ‘nasty’ germs? Do you not want to go outside because it’s too cold? Do you feel like you are constantly suffering from colds and flus all throughout winter time?

Be on top of your immune health come winter time by implementing simple dietary and lifestyle habits therefor avoiding being susceptible to everyone else’s ‘nasties’ once winter comes? Give yourself the best start, support and strengthen your immunity so that you can successfully ward off the typical circulating bugs and any nasty winter flues & illnesses!

Follow these preventative measures and handy tips for boosting your immune system. If you are suffering from a health condition or any dietary sensitivities adjust accordingly with advice from your health practitioner.


  • PROBIOTICS || Good bacteria like Lactobacillus, Bifidobacterium etc create a healthy environment through out our digestive tract. Did you know that over 70% of our immune system is in our gut? So optimal digestive function is important to keep the immune system functioning effectively. Also include yoghurt, kefir, saurkraut, sourdough bread, pumpernickel, cottage cheese & natto/tempeh, which are the fuel source for these healthy gut bacteria. Avoid supplementing good bacteria and fermented foods if you have a active yeast infection or small intestinal bacterial overgrowth (SIBO) until they have been eradicated.
  • PROTEIN || Proteins are made up of amino acids which are the building blocks of all cells and organs. Protein is very important for supporting & repairing the immune system. Try organic lean meat, fish, poultry, eggs, tofu, tempeh, legumes, nuts & seeds and dairy.
  • ZINC || Increase your zinc intake by including foods such as bananas, seeds, root veges, almonds, pumpkin seeds. Zinc is essential for enhancing the body’s natural killer cells, which mop up bacteria and viruses.
  • GINGER & GARLIC || Add ginger or garlic to salads, stews, soups and vegetable juices. These ancient healing spices are extremely antibacterial and will hopefully kill off anything nasty that comes your way.
  • CITRUS FRUITS || Increase intake of citrus fruit. Citrus fruits are rich in Vitamin C and bioflavonoids, which strengthen and support the immune system. Our immune fighting white blood cells need approximately 50 times the amount of Ascorbic acid (Vitamin C) they normally need just to be able to remove any viruses and bacteria.
  • CHICKEN SOUP OR BONE BROTH || Broths which contain extracted nutrition from the bones of animals, such as immune supportive and gut healing nutrients such as glutamine and gelatine (collagen) are fantastic to help prevent infections during winter. Making sure your gut health is optimal and leaky gut is kept at bay will keep your immune system functioning optimally. Keep an eye out for my delicious ‘longevity’ nutritional broth to come.
  • ESSENTIAL FATTY ACIDS (EFA) || Consume rich omega 3 essential fatty acids daily- Essential fatty acids are found in sources from avocado, fish oil, flaxseed oil, evening primrose oil or from nuts and seeds. If you can not get enough through your diet, I recommend taking a pure practitioner only brand of Fish Oil Omega 3 supplement. Reply in the comments section or send me an email if you would like some recommendations.
  • AVOID SATURATED FATS ||  Cut down on mucus forming saturated fats as these put extra pressure on the immune system, which is working harder to eliminate and protect you against the detrimental fats instead of fighting cold and flues.
  • AVOID SUGAR || Viruses and bacteria feed on sugar. Going to introduce you to a concept called ‘molecular mimicry’, where a nutrient or body cell, or in this example, a sugar molecule, gets confused for something else in the body.  Vitamin C and sugar molecules are very similar and can be mixed up. When white blood cells reach out to Vitamin C molecules to help eradicate bacteria or viruses, they sometimes grab onto sugar molecules by accident. For as long as 4-6 hours after eating sugar, your immune system is trying to recover, therefor it is not fighting any infections, infections can become worse, or leave you susceptible to contracting infections.
  • SLEEP || is one of the body’s most important healing mechanisms. Physiologically, sleep is an anabolic process, which means, “to build”, constructing new molecules and repairing and producing new body cells and tissues. During sleep an adults body is secreting hormones required to repair cells and organs.
  • REDUCE STRESS || when stress levels are heightened the body produces cortisol, which can dampen the immune system in excess. Stress relieving techniques such as yoga, meditation, deep breathing, exercise, aromatherapy and stress supportive nutrition will support the immune system during stressful periods.
  • EXERCISE || improves the body’s resistance against infection. The more exercise, the more energy you will have as the energy power house within every cell of the body is increased by moderate exercise at least 2-3 times weekly.
  • WATER || fluids are essential for the immune system to support optimal detoxification and prevent stagnation of toxins in the body.



Do you love Tea? Try my beautiful medicinal herbal Immunity tea and enjoy through out the colder days.

Combine ||

30g Echinacea

20g Calendula

10g Melissa*

15g Lemongrass

10g Rosehips

5g Cinnamon

5g Ginger

5g Pau D’arco

This recipe makes 100g.


In a glass jar and mix together. Add a teaspoon to a pot or tea strainer, steep for 8-10 minutes in boiling water. Add manuka honey and fresh lemon once it has steeped and cooled. Enjoy your Immuni-TEA.

Maximum 3 cups daily.

Always take not of the expiry dates before discarding your dried herb packaging. Write the earliest expiry date on your jar of tea herbs so that you discard before any possibility of rancidity occurs. Store in an airtight glass jar to ensure maximum shelf life.

*Avoid Melissa officinals if you suffer from thyroid disease.

Immunity tea


Start looking forwards to the time to nourish yourself during the colder months. Rest up, relax and stay warm!

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