Winter is upon us, which means a lot of people are coughing, sneezing and blowing of noses around us. In the job I am in I consult with  A LOT of unwell individuals seeking immune system support but also treating the cause of what is making people so unwell, especially if there are re-occurring infections. This is the reason I got inspired to give a little information and share some of my basic tips to help fight the cold and flu this Winter season!


Stay Warm! 

Do you remember your parents always telling you to rug up and keep warm, well there is some truth in this old wives tail in regards to if you are cold you could get a cold! Research indicates there are pathophysiological responses within the body that increases the chance of the body becoming run down and therefore susceptible to a viral infection. Keeping your chest and feet warm is very important, so wear socks and closed in shoes and rug up!



Probiotics help to colonise the digestive tract with healthy bacteria to help fight infection. For various reasons such as poor gut immunity, diet and lifestyle factors effect the health of the bacterial balance and too many bad guys may lead to dysbiosis. Majority of the bodies immune defences are located within the gut, so putting some good bactiera in gives you a better chance of fighting infection. Ask us as Naturopath To You about a good quality and suitable probiotic.


Bone Broth

Bone broth is delicious and beneficial for your gut health. It is also rich in minerals that support immune health along with healing compounds such as collagen, glutamine, glycine and proline (essential amino acids – building blocks for immune function and repair). The collagen content in bone broth is what aids in healing the lining of the digestive tract, therefore great for leaky gut presentations and auto-immunity. Cook up some bones, add onion and some fresh herbs! The longer you boil the better to get as much goodness out of those bones as you can.


Anti-inflammatory – Ginger and Turmeric

How to consume them? I put them into a tea. Grate roughly 2 teaspoons of each into a mug and pour boiling water over, allow to sit for a minute or two, or add cold water. Then add fresh lemon juice (roughly 1 tablespoon). This ginger, turmeric and lemon tea is anti-inflammatory and cleansing on the liver. Lemon’s contain Vitamin C to help fight infection.


Vitamin C

It is generally too late once you have become sick with a sinus infection, sore throat, chest infection or fever. However, supplementing with Vitamin C and Zinc has shown to reduce the severity of cold and flu symptoms, however it is a lot harder to treat once the infection is in full swing. Prevention is better than cure! Ask us for a Vitamin C containing hesperidin, rutin and immune boosting herbs.



  • Drink plenty of water
  • REST
  • Eat plenty of fresh vegetables. An easy way to boost your vitamins and minerals.
  • Increase warming foods such as soups, bone broth, casseroles and stews. Foods such as these are partly digested due to the cooking process and therefore easier for the digestive system to break down. The less work the body has to do the better!
  • Avoid dairy products, as dairy is very mucous forming within the body and increases inflammation
  • A good nights sleep and resting is the best medicine when the body is trying to repair itself. Ensure you are off to bed early, as this seems simple it is important.



Here at Naturopath To You we are here to help for those located in the Brisbane and Gold Coast areas! I have effective treatment options to prevent infection throughout the Winter season incorporating short term and long term treatment. Another very important factor to take into consideration is why your immune system is so low. There are factors such as stress, nutrient deficiencies, auto-immune disease and more that influence a lowered immune system. Contact us today for support and education on understanding your immune health!

Eat Your Way Healthy - Recipe Book by Leisa Tuite


Have you seen my new recipe book?

My new book Eat Your Way Healthy brings you over 60 simple, delicious and nourishing recipes, including gluten, dairy and refined sugar-free options. 

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