Natural medicines both prescribed and over the counter, are used extensively by the general population over the winter months to help ward off cold and flu.


Natural medicines, are still medicines. They need to be used correctly to avoid side effects, contraindications with current medications and to be most effective for the current problem you’re experiencing.


It is important to speak to your Naturopath, who is trained in herbal and nutritional medicine to offer guidance before self-prescribing.


Your body needs assistance to strengthen itself and improve immunity to help fight the common cold or even the flu.


There are three common factors that can influence your immunity:

  • Inflammation
  • Oxidative stress
  • Immune system dysregulation

Stress reduces white blood cell activity, population and production.


Nutrient deficiency is a large contributing factor to lowered immunity, creating:

  • Poor mucous membrane integrity
  • Lowered digestive function
  • Slow moving eliminatory pathways
  • Poor absorption


Here are a few handy tips that you can implement at home over the winter period to strengthen your immunity:



These are broths, which are made from chicken frames, or other cuts you can pick up from the butchers. Bone broth is high in nutrients and minerals such as: calcium, magnesium, phosphorus, silicon and sulphur. Furthermore, broths are rich in glucosamine which helps with reducing inflammation and are also easy for your body to absorb. You can find a good recipe online, or better still, you may have a family recipe jewel around.



    Have a glass of warm water with half a lemon 20 minutes prior to eating, this will aid with digestion by stimulating hydrochloric acid and stop the fermentation of food within the stomach (prevent bloat).


  1. OATS

Oats are a great food as medicine, as they are a “nervine tonic” meaning they support your nervous system. You can add almond or coconut milk into the oats with frozen berries (which are high in antioxidants).



    Include cinnamon into your daily porridge as it is warming and helps stimulate circulation, it is also anti-inflammatory and an aromatic digestive, this will help with eliminating bloat. You can include honey for sweetness as well as some extra antimicrobial properties to your morning ritual.



    Drink chamomile tea, as it can be anti-inflammatory, carminative, and have a sedating effect. If you don’t like hot drinks you can brew the tea cold, it will be refreshing and have the same effect as a hot tea.



    Add celery seed to your cooking; you can add a teaspoon into your bone broths. Celery seed is anti-inflammatory and can reduce rheumatic pain (which can be reactive during the colder periods).



    Include more magnesium rich foods into your diet; you can substitute your rice with buckwheat when making curry. Buckwheat is rich in magnesium. Magnesium assists with muscle relaxation, Mitochondrial function (the energy powerhouse), cellular membrane stability, reducing anxiety and so much more!


  1. MELATONIN (Sleep)

    Sour cherry juice has melatonin (sleep hormone) in it, which will help with sleep onset. A glass 20 minutes before bed may help you catch those Z’s faster (ZzzZZzZZZzzZ)



    Try changing your coffee for green tea as it has GABA producing properties, it’s full of antioxidants AND it helps with liver detoxification. Try not to have any stimulating drinks such as coffee, green or black teas after midday.



    As Naturopaths we LOVE bitters, they will assist in bile production and aid phase 1 and 2 liver detoxification, they stimulate digestion and breakdown of foods.
    Increase bitters in the form of the three R’s:

  • Radicchio
  • Rocket
  • Radishes

You can incorporate bitters into warm salads, with roast veggies and grains such as buckwheat, quinoa, or bulgur wheat. YUM!


If you would like any further information on how you can stimulate your Immune System and powerhouse through the winter months, make an appointment with us and we can answer any of your questions concerning your health!