Start the day with a cup of warm lemon tea with Manuka honey
When we wake up in the morning our body tissues are dehydrated and are in need of water. Lemon helps to quench our thirst while stimulating the digestive system and liver, while aiding detoxification. Manuka honey adds anti-bacterial properties and relieves a dry throat.

Dose up on vitamins and minerals – think superfood greens
Iron, zinc and vitamin C are also key to a healthy immune system. Boost your dietary intake of these vitamins and minerals by eating dark leafy greens and red and yellow vegetables. Spirulina and wheatgrass are packed full of vitamin, minerals and antioxidants that will support the body and boost the immune system.

Boost your immune system with Echinacea before the cold & flu season starts
A natural herb, Echinacea helps to boost the immune system and prevent colds from forming. It’s best taken at the start of the season before you feel any symptoms.

Replenish your gut flora and boost your immune system further with probiotics
The good bacteria found in probiotic supplements helps to fight off bad bacteria and boost the immune system by increasing the immune system cells found within the gut. When the seasons change in October I recommend taking a high potency probiotic such as Udo’s Choice Super 8’s – take one capsule per day for 1-2 months.

Keep exercising – spin classes, indoor swimming, ice skating, hiking, running
It’s hard to get motivated when it’s cold and dark, but your body has to work harder to keep warm, so you can burn more calories when you exercise outdoors in the wintertime. 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.

Wrap up warm!
Keeping warm over the winter months can help prevent colds and flu – think hats, scarfs, gloves and proper footwear. Cold extremities of hands and feet can be due to poor circulation, so wear woolly socks indoors to keep the body warm.

Soothe a sore throat with a tsp of Manuka honey a day
Sore throats can be caused by bacterial infections. Manuka honey has anti-bacterial and antiseptic properties that can help kill off the bacteria and also soothe and coat the throat at the same time. Soothe with a teaspoon of Manuka honey, such as Manuka Health MGO 250+, a day.

Nourish the body with warming foods – soups, stews, casseroles
When the weather gets cold, turn to hot and spicy foods to satisfy your hunger. Healthy foods that are loaded with nutrients, antioxidants, and immune-boosting powers that your body needs to power itself through the cold weather.

Rest and recover – curl up on the sofa with a wool blanket and the latest box set!
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.

Beat the winter blues – supplement with Vitamin D or better yet take a holiday in some winter sun!
For mild depression and anxiety consume super foods packed with calcium and magnesium, such as kale, collards, Brussel sprouts which are all in season. If you can’t get enough magnesium from diet alone try supplementing with One Nutrition Ocean Mag, which contains a highly bioavailable marine source of magnesium. Studies show, seasonal sadness is linked with low Vitamin D levels so it’s advised during the winter months to supplement with 2000-4000IU per day.

Written by:
Marianna Sulic
Nutritionist