With the right nutrition, herbal support, quality rest, regular movement, and hydration, your body is better equipped to handle winter and enjoy everything it has to offer, from bushwalks and camping trips to evenings around the fire pit.
Feed your defences with key nutrients
Nutrition plays a foundational role in immune health, and a few key nutrients stand out when it comes to winter support:
- Vitamin C is well known for helping to maintain immune system health and protect cells from free radical damage. Look for supplements that provide at least 1000mg (1g) per day.
- Vitamin D is another essential nutrient. It helps support healthy immune system function and contributes to general wellbeing. Just 10–15 minutes in the sun provides a good dose of vitamin D through the skin; however, with fewer sunlight hours in winter comes reduced vitamin D biosynthesis. If opting for a supplement, aim for 1000IU daily.
- Zinc also deserves a mention. It helps maintain healthy immune system function and supports skin health, which can be especially helpful when cold, dry air starts to take a toll. Aim for a supplement that provides 25–50mg per day.
Support your immune system with traditional herbs
Herbal medicine has a long tradition of use during the colder months, and certain herbs have stood the test of time—for good reason:
- Andrographis relieves symptoms of common colds and flu and helps reduce the severity and duration of common colds.
- Echinacea is commonly used in Western herbal medicine (WHM) to support healthy immune health, supporting the immune system to fight illness.
- Elderberry is commonly used in WHM to support healthy immune health, supporting the immune system to fight illness.
- Siberian ginseng assists with recovery from illness convalescence, a perfect go to if you’re feeling run down and unable to get your mojo back after a cold or flu.
Move your body, even when it’s cold
It’s easy to go into hibernation mode during winter, but regular movement is one of the best ways to support immune health and boost your mood. Physical activity promotes circulation, helps move lymph through the body, and supports energy and vitality.
You don’t have to push yourself with intense workouts. A short walk or even gentle stretching at home can be enough to keep your body moving and your immune system supported. The key is consistency.
Immune goal supplement matches
- Reduce the severity of cold symptoms? Think Andrographis Cold & Flu Strike – Herbs of Gold.
- Wanting nutritional immune support? Think vitamin D, your winter sunshine in a capsule Vitamin D3 1000 – Herbs of Gold.
- Wanting recovery support? Think Siberian ginseng Astra Recharge – Herbs of Gold.
