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The Gut Immune System Connection: How Your Gut Health Protects You from Winter Viruses

The intricate relationship between gut health and the immune system is increasingly being seen as a key factor in protecting us from viral infections.

As winter approaches, so does the season of sniffles and sneezes. And this is when we take immune supporting supplements to protect us against colds and flu.
But did you know that your gut health might hold the key to staying healthy during these chilly months?
The connection between gut health and immunity is increasingly recognised as vital for defending against viral infections.

In this blog post, we’ll look into the fascinating world of gut microbiota and how nurturing your gut can support your immune system, playing a crucial role in shielding you from winter viruses

Understanding Gut Microbiota:

microbiome

At the core of the gut-immunity connection lies the diverse community of microorganisms that live in our digestive system – your gut microbiota.

These tiny inhabitants, including bacteria, fungi, and viruses, contribute significantly to your overall well-being. They aid in digestion, produce essental vitamins and also interact closely with your immune system to maintain a delicate balance of health.

The Gut-Immune Axis:

Imagine your gut as a bustling city, with immune cells stationed at every corner, ready to protect against invaders. This dynamic interplay between immune cells and gut microbes forms the gut-immune axis, essential for optimal immune function.

How Gut Health Influences Immunity:

So, just how exactly does gut health influence immunity?

It boils down to the diversity and composition of your gut microbiota. A rich and varied microbial community promotes a robust immune response, while disturbances in this balance can weaken immunity. Here’s how it works:

  1. Regulating Inflammation: The gut microbiota helps keep inflammation in check, preventing it from getting out of control and causing harm to the body.
  2. Training Immune Cells: Certain gut microbes educate immune cells, enabling them to distinguish between harmful and harmless substances.
    This process, known as immune education, is important for developing a good immune response to pathogens.
  3. Producing Antimicrobial Substances: Some gut microbes even produce antimicrobial substances that can directly target and eliminate harmful pathogens, including viruses.
    By improving the population of these beneficial microbes, we help our body’s natural defence mechanisms.
  4. Supporting Barrier Function: The gut lining serves as a barrier, preventing harmful substances, including viruses, from entering the bloodstream. A healthy gut microbiota helps maintain the effectiveness of this barrier, reducing the risk of viral infections.

The Role of Diet and Lifestyle:

Maintaining a healthy gut microbiota requires conscious effort and attention to lifestyle factors, especially diet.
A diet rich in fiber, fruits, vegetables, and fermented foods nourishes beneficial gut microbes, promoting diversity and resilience.
On the other hand, diets high in processed foods, sugar, and unhealthy fats can disrupt the gut microbiota, compromising immune function.

In addition to diet, other lifestyle factors, such as stress, sleep, and exercise, also influence gut health and immunity.
Chronic stress, poor sleep quality, and sedentary behaviour have been linked to dysbiosis (imbalance in gut microbiota) and impaired immune function.
This means that paying attention to stress management, adequate sleep, and regular physical activity can contribute to a healthier gut and a stronger immune system.

Practical Tips for Supporting Gut Health:

Now that we understand the importance of gut health in bolstering immunity, we’ll explore some practical tips for nurturing our gut microbiota and magnifying our defences against winter viruses:

  1. Eat a diverse range of foods: Incorporate a variety of plant-based foods into your diet to feed different types of gut microbes.
  2. Include fermented foods: Yogurt, kefir, sauerkraut, kimchi, and kombucha are excellent sources of probiotics, the beneficial bacteria that support gut health.
  3. Include fibre: Aim to consume plenty of fibre-rich foods like whole grains, legumes, fruits, and vegetables, which serve as fuel for beneficial gut bacteria.
  4. Stay hydrated: Adequate hydration is essential for maintaining optimal digestive function and supporting the growth of beneficial gut microbes.
  5. Manage stress: Adopt stress-reduction techniques such as meditation, yoga, deep breathing exercises, or spending time in nature to support a healthy gut-brain connection.
  6. Get quality sleep: Aim for 7-9 hours of quality sleep each night to support immune function and gut health.

Conclusion:

As winter approaches and viruses lurk around every corner, remember that a healthy gut is an important defence against seasonal illnesses.
By nurturing your gut microbiota through a balanced diet, lifestyle modifications, and targeted supplementation if necessary, you can bolster your immune system and arm yourself against winter viruses.
So, embrace the gut-immunity connection and let your gut be your guide to a healthier, more resilient you.

Stay well

You can book your appointment today simply by clicking here.

Alternatively, ring us at 03 9879 9596 or send us an email at health@yourwellnesscentre.com.au.

Your Wellness Centre Naturopathy Melbourne

If you are unable to make the journey, simply book for a Telehealth appointment, where we can have either a phone or video consult, depending on your preferences.

To read more about how healthy habits help the immune system, click here

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Halt Your Hay Fever

While most of us expect improved weather in the springtime. Many others have hay fever caused by pollens that leave them sneezing, wheezing, itching and even red and swollen.

You see when some individuals come into contact with pollens their immune system has an overactive response and subsequently release histamines.

This histamine release is responsible for causing the signs and symptoms of hay fever.

Most people use antihistamines to help the symptoms quickly. And this does help control symptoms.

However, the root cause is an imbalance in the immune system and antihistamines will not stop hayfever from re-occurring.

For a long-term solution, we have to look at other factors that may be contributing to the increased immune response and histamine release.

Factors that affect allergies include:

Person Holding Allergy Medicine Bottle

  • Food sensitivities
  • Gut Dysbiosis
  • Leaky gut syndrome
  • Deficiencies: Vitamin C, A, D and Zinc
  • Inflammation
  • Toxicity
  • Chemical exposure
  • Mould exposure
  • Adrenal fatigue
  • Stress
  • Liver dysfunction

 

As part of the treatment for hay fever, naturopaths at Your Wellness Centre assess various contributing factors that may be affecting symptoms. Naturopaths then go about providing an individualised approach to treatment.

Naturopathic treatment for allergies and hay fever also include herbs such as Albizzia and Baical skullcap which can benefit and modulate the immune response. Quercetin can help reduce elevated histamine release.

A diet that supports optimal digestive health and immune function is beneficial too.

Since there is a high production of histamine in hayfever it is wise to reduce histamines if we can.

Histamine is released when we come into contact with triggers such as dust grass or pollen.

It is responsible for causing an inflammatory response resulting in swelling sneezing and itching.

If you are experiencing hayfever it is a good idea to limit foods that contain high levels of histamine, to help reduce these symptoms. See the list provided below.

Foods high in histamine include:

  • Dairy
  • Cheeses
  • Preserved meet
  • Avocado
  • Olives
  • Tinned fish
  • Vinegar
  • Canned or tinned food
  • Bananas
  • Shellfish
  • Alcohol
  • Coffee
  • Chocolate
  • Nuts: walnuts and cashews

If you find you are sneezing far too much this Spring and wish to reduce your allergies, why not make an appointment with a naturopath at Your Wellness Centre to see what we can do for you.

Your Wellness Centre Naturopathy Melbourne

 

You can book your appointment today simply by clicking here. Alternatively, ring us at 03 9879 9596 or send us an email at health@yourwellnesscentre.com.au.

 

If you are unable to make the journey, simply book for a Telehealth appointment, where we can have either a phone or video consult, depending on your preferences.

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Healthy Habits for Your Immune System

To keep your immune system healthy here are some important tips for you:

 

woman jogging

Look after Yourself every day.

Give your immune system a head start by incorporating these healthy habits into your diet and daily lifestyle.

 

fruits in a bowl

Eat Regularly.

Include protein with every meal.

Include complex carbohydrates and make sure you have regular meals.

Increase the water.

Water helps your mood and improves stress levels.

Reduce the alcohol it might help you today but in the long run, you’ll probably find yourself even more stressed.

Limit yourself to one-two serves at a sitting a couple of times a week.

 

Aim for at least two serves of fruit and three cups of vegetables daily.

Fill your plate with a rainbow of color to provide nutrients and antioxidants to help build strong immunity.

Lightly cooked vegetables are a nourishing option in winter.

 

avoiding cake

Eliminate Inflammatory Foods.

Sugar, refined carbohydrates, dairy, and wheat can all be inflammatory and may suppress immune function.

Reduce caffeine and sugar and aim for well-balanced meals.

Avoid mucus-promoting, inflammatory foods such as dairy and processed foods.

 

woman at peace

Reduce Stress.

Stress steals energy and nutrients from your immune system, leaving you susceptible to getting sick.

Enjoy the benefits of scheduling time out, meditation, and time spent in nature.

We are well aware that many are suffering from stress at this time.

We also know that chronic stress can weaken viral immune defenses.

This is why taking measures to reduce stress and support your resilience to stress is highly advisable.

Put aside a few minutes each day to engage in something you enjoy.

Engage in something positive and uplifting like music, hobbies, and exercise.

This causes a change in brainwave activity and also changes your body physiology and reduces the stress burden.

 

avoid the avoidable

Avoid Being Bombarded with Corona Virus information continually.

You cannot switch on the TV, the radio, or social media without there being a focus on Covid-19.

Try to steer the conversation with family and friends toward the positive.

Don’t get swept up in the negative hype.

Don’t stress over and obsess about the issue for six hours at a time.

It is serious, and we have to play our part, but we also need to get on with living.

 

time to update

Section Off Part Of Your Day for Updates.

In stressful situations section off a part of your day to deal with it and get on with the rest of the day.

Get up to date with the new government regulations then prepare for the necessary for the home.

 

be positive

Focus on Doing More Positive Things.

Playing board games with the family, playing with pets.

Focus on the music, on hobbies because you’ll now have more time

Especially the case if you are working from home.

Pick up an instrument, paint, be creative.

When watching movies make them comedies, let them be light-hearted, let them be uplifting and enjoyable not the horrors because this can stimulate stress.

Meditation can calm you down and improve your well-being. There are many apps to use.

Apps like calm, headspace, guided meditation.

Sleep Stories is an app, that I believe, can help you fall asleep.

There are many positive ways others are using to help adjust to their new way of life. Learn from them.

 

sleeping woman

Sleep and Sleep Well.

Practice good sleep hygiene.
Wind down, and dim the lights at night.
You should expose yourself to 2 hours of dim light before bedtime, so that melatonin which is your sleep hormone can be produced.

Slow down and calm down.
Take up reading a novel, doing meditation, and trying to get away from the phone and digital equipment.
Try to get not less than seven hours of sleep.
The most beneficial sleep is that which you get before midnight so aim to get to bed at about 2 hours before midnight.

Should you find difficulty sleeping, you can call us on 9879 9596 to get our sleep tips.

 

Fight back and Stay Well.

Embrace immune-boosting Natural Medicines and let this be your season of change.
We can recommend a herbal or nutritional formula with antiviral, anti-inflammatory, decongestant, and immune-boosting power to support you if needed.

 

woman exercising

Exercise.

Exercise is known to improve your mood and your brain chemicals.
So try to increase your heart rate for 20 minutes three times a week. It’s even better to exercise in nature because this has proven benefits and calms you down.
Taking up yoga or tai chi would be beneficial. There are many YouTube videos on these topics.
Get outside and help some vitamin D to form naturally in your body. This can help improve your immune system.

 

gratitude changes everything

Practice gratitude.

Focus on the positives of the situation.
Start with five things to be grateful for.
Stay connected with loved ones; do this through voice calls; facetime; house parties.
Our digital age means you can easily stay connected with friends and family and loved ones.
These are simple ways to help improve your mood.
It will keep your stress under control.

Doing these things go a long way in helping you take charge of your health.

 

Read more:

How to Strengthen the Immune System Naturally

Family Fitness

Why do I keep getting sick all the time?

 

Get in Touch

102A Oban Rd, Ringwood North, Victoria 3134
Phone (03) 9879 9596

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Why Do I Keep Getting Sick All the Time?

Many say that they get sick all the time.

A question I often get asked, when clients just don’t feel well, is “Can I feel Better?”

 They also mention that they seem to catch every cough or cold going around. As well as that, they feel tired most of the time.

If you’re a bit like that and you’d like to feel better too, naturopathic treatment is the thing for you.

Generally, it’s good to think back to a time when you were at your healthiest. This reminds you of what you can be.
Then I’d ask you to pinpoint a moment in time when your health started to go downhill?  It is often after a virus or other infection.

You see, it’s not unusual for many people to not feel 100% since having a virus or other infection.

If you’re one of them and have never fully recovered, your condition may have progressed from being a short-term acute infection into a longer-term chronic health complaint.

Chronic infections can leave you feeling tired with muscular aches and pains and lowered immunity, making you more susceptible to catching every bug that goes around.

Even a sniffily nose or cough that doesn’t clear can indicate the presence of a low-grade infection.

With naturopathic care, you can take positive steps to get truly well again.

Here are some aspects we might cover:

IMMUNE SYSTEM
1. The Right Immune Support

  • It takes a strong immune system to overcome persistent infections. The following herbs and nutrients help boost immunity and support your recovery:
  • Medicinal mushrooms such as cordyceps, coriolus, reishi, and shiitake are potent immune enhancers for chronic or recurrent infections.
  • Astragalus possesses anti-viral activity and assists in the prevention and treatment of chronic infections.
  • Zinc helps reduce the severity and duration of colds and flu; however zinc deficiency can compromise immunity. Ensure you have adequate zinc levels to help your immune system fight against infection.
  • Vitamin D plays an important role in regulating the immune system. Surprisingly high numbers of adults have inadequate vitamin D levels, so have your levels checked regularly.
  •  Vitamins A, C, and E are all beneficial for supporting healthy immunity.

 

2. The Gut – Immune Connection

In order to have a healthy, thriving immune system, you need to ensure your digestive system is also healthy.

With 70% of your immune system in the gut, the microflora or friendly bacteria play an important role.

Probiotics are beneficial strains of friendly bacteria that can boost your immune system function. The strains, Lactobacillus acidophilus NCFM, Lactobacillus rhamnosus HN001, and Bifidobacterium lactis HN019 may help support healthy immunity.

 

 

3. The Journey to Wellness.

A chronic condition was once acute.

If your body is unable to successfully recover from an acute infection, it may develop into a chronic health concern that your immune system can’t get better off.

Allowing your body to heal from chronic infection can take time; the longer you have been sick, the longer you may need to get well again.

Whilst you may feel relief in the short term, persisting with herbs and nutrients can provide long-term relief from the nagging symptoms you have grown accustomed to. Remember how great it feels to be 100% healthy again!

 

Take the step toward a healthier you!
Call 9879 9596 and book an appointment today!

 

Your Wellness Centre Naturopathy Melbourne

 

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Ultimate Benefits of Good Gut Health

The Ultimate Benefits of Good Gut Health includes a Healthy Mood, Reduced Inflammation, and a Strong Immune System.

Having a cold, feeling depressed, or having joint pains are all inflammatory conditions that are also influenced by your gut microbiome.

These tiny gut inhabitants influence seemingly unrelated areas such as your throat, joints, or your brain.

Your Gut Health and Immune System Work Hand-in-Hand

Your immune system’s main job is to protect you from disease-causing microorganisms.

Since these are mainly inhaled or swallowed, the immune system needs to be most active in your respiratory and digestive tracts.

Some bacteria have a positive influence on your immune system

On the other hand, some bacteria have a positive influence on your immune system.

Fortunately, certain strains of probiotic bacteria improve the bacterial balance in your gut, with beneficial flow-on effects for your immune system.

And so have been shown to reduce the severity and duration of common cold symptoms.

If you struggle with frequent colds and flu, working with a natural healthcare practitioner to strengthen your gut microbiome can help.

A healthy gut microbiome interacts with the intestinal immune system in ways that increase your body’s immune defenses.

However, a microbiome out of balance, which does not contain high levels of beneficial bacteria, is less likely to help you resist infection, including colds and flu (click here to read more about what might upset your gut microbiome).’

How Gut Bacteria Causes Inflammation

Another possible consequence of poor gut bacterial balance is inflammation.

This is a key feature in autoimmune and allergic conditions.

In these conditions, the immune system sees harmless substances as threats and stimulates an immune response against them.

Allergy Autoimmunity - Your Wellness Centre Naturopathy

Fortunately, certain probiotic strains, namely LGG® and Lactobacillus paracasei (LP-33®), can stimulate your immune system to produce anti-inflammatory compounds, reducing inflammation and symptoms.

For example, research in hundreds of people has shown that LP-33® significantly improves hayfever symptoms.

Interestingly, LGG®, when taken during pregnancy and breastfeeding, can reduce the incidence of eczema (an inflammatory skin disease) in children, by supporting the healthy development of the gut microbiome and the immune system.

If your immune system is in overdrive, make an appointment with a natural healthcare practitioner at Your Wellness Centre to help bring it back into line.

How Gut Bacteria Affects Your Mood

More and more research is finding that inflammation is an unexpected cause of depression.

Inflammation throughout the body, and even inflammation of the brain, may contribute to depression.

If gut inflammation can influence mood, you may be wondering if specific probiotics can improve mood or reduce the symptoms of depression.

While this is a hot topic in scientific research, we do not currently know which specific probiotic strains can influence mood.

For example, maximizing your gut health by eating plenty of fiber-rich wholes (your gut bacteria’s preferred food), can increase the number of good bacteria.

This is the best way to influence your mood via your gut.

If your bacterial balance has become disrupted due to a stomach bug, antibiotics, or other causes, then strains that support beneficial bacteria, may help improve the composition of your gut microbiome.

Great Health Starts in the Gut

By interacting with your immune system, your gut bacteria influence your ability to resist infection, reduce inflammation, and maintain a healthy mood.

If you are wondering whether your gut may be making you sick, sad, or inflamed, make an appointment with a natural healthcare practitioner at Your Wellness Centre today.

Together, you can assess your bacterial balance, and make a plan to improve your specific symptoms.

 

You Can Read more about Microbiome Testing here:

Introducing the Metabiome™ Test

Your Wellness Centre Naturopathy Melbourne

 

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How to Strengthen the Immune System Naturally

With winter coming up it’s time to strengthen the immune system naturally so that we are in a good position to fight off any bugs that might come our way and keep unwanted illnesses at bay.

Colds - Your Wellness Centre Naturopathy

You see, inadequate immune defences can increase the chance of viruses and bacteria leading to an infection.

Let’s look at tools that enhance your immune system allowing you to conquer any bugs that may come your way.

We’ll start by looking at the immune system:
Your immune system has evolved to identify and destroy pathogens, viruses and bacteria, by drawing on two lines of immune defence.

  1. The innate immune response is activated when a pathogen you are exposed to invades your body, and immediately set into motion the production and release of immune cells that hunt down and destroy the attacker.
  2. The adaptive immune response plays a slow and measured strategy, using other types of specialised immune cells (known as B cells and T cells) to learn about the threat and adjust their defences accordingly. This means you have a targeted approach. When these two lines of defence are in peak form, your immune system does a solid job of protecting you against pathogenic threats.

    However, an inadequate immune response increases the likelihood of pathogens overcoming your immune defences, leading to infection.     In these instances, enhancing your immune system’s function using natural medicines can help build resistance against viral and bacterial pathogens and prevent the onset of infection.

How to Enhance your body’s Immune Response

Skilled at identifying the weaknesses in your immune defence, naturopaths at Your Wellness Centre can advise you of the best plan for your needs. Our naturopaths will recommend supplements that enhance your body’s immune response to fend off viral and bacterial threats.

Immune System - Your Wellness Centre Naturopathy

Besides this, if you do happen to catch a cold, cough or flu, your naturopath can prescribe additional immune-boosting strategies to help you recover faster.
The best options for you will depend on the type of infection. This is why it is important to get expert help.
However, the strategies found here are a good place to start.

5 Things That Put You At Risk and How to Fix Them

To further help your army of immune cells protect you from infection, you need to create the right conditions for them to effectively defend you.

Take Vitamins - Your Wellness Centre Naturopathy

In other words, we need to look at those conditions which make it more difficult for your immune system to defend your body. These include:

  • Poor gut health;
  • Low nutrient levels;
  • Poor sleep quality;
  • Chronic stress; and
  • Not enough exercise.

Read on to learn more about how these five areas can make or break your ability to triumph over illness this winter.

  1. Engage your Gut Bacteria Your Wellness Centre Naturopathy - Leaky Gut
    It might surprise you to learn that the gut is the key to your immune health. Within your gut, your resident bacteria (and other microscopic organisms), known as your microbiome, directly interact with your immune army, (a large proportion of which is housed in the gut). This affects your overall immune response against infection.

    Put simply, a healthy microbiome full of beneficial bacteria helps to build immune function, whilst a compromised microbiome can hinder your immune army’s response against infection. Unfortunately, many things can reduce your levels of good bacteria (for more information, click https://yourwellnesscentre.com.au/what-is-the-microbiome)A common example is antibiotics, which are often what you are prescribed when infection keeps getting the better of you.
    Repeat courses of antibiotics may cause a loss of beneficial bacteria every time you get sick, making you more susceptible to future infections.Put simply, a healthy microbiome full of beneficial bacteria helps to build immune function, whilst a compromised microbiome can hinder your immune army’s response against infection.If this pattern sounds familiar to you, consider talking to naturopaths at Your Wellness Centre who can assess and address the health of your gut bacteria. Your Practitioner can also prescribe specific probiotic strains (types) that have been shown to boost immunity and reduce the risk of catching a cold.
  2. Stock up on Nutritional Ammunition
    Your immune system’s ability to protect you also depends upon on your nutritional health. Several nutrients, including zinc and vitamin C, are involved in keeping your immune cells in good shape, as they help your body to create them on a daily basis. As such, without enough of these nutrients to create your immune army, your chance of getting sick is higher.If you seem to often get colds and flu, there’s a fair chance that supplementing zinc and vitamin C can increase your resistance to infection and support faster recovery.To discover which specific nutrients you may be lacking, and what supplements you need to help boost your levels, speak to your Naturopath.

    If you’re usually on the losing end of colds and flu and haven’t considered topping up your nutritional stores, there’s a fair chance that supplementing zinc and vitamin C can increase your resistance to infection and support faster recovery, buying back your time and health over winter.

  3. Maximise Your Sleep Quality
    You’ve probably experienced the difference between a restful and sleepless night, and you know which you would prefer, right? Your immune system feels the same, especially when it’s faced with the threat of illness. Put simply, sleep is the body’s time to rest and regenerate itself, so it can create enough immune cells to defend you from illness. Click here to learn more about the benefits of sleep, and for more advice and guidance around sleep-promoting natural remedies, speak with a naturopath at Your Wellness Centre.
  4. Keep an Eye on Your Stress
    High and prolonged levels of stress take a toll on the immune system, weakening your defences and making you more susceptible to sickness.
    Managing stress helps more than just immune function; it also improves the overall health of your body. This is why having a few stress-busting strategies built into your daily routine can fortify your health and keep the infection from taking hold. Click here to read about our top strategies to get your stress levels under control.
  5. Stay Fighting Fit with ExerciseYour Wellness Centre Naturopathy - Leaky Gut
    Exercise helps you to build strong muscles and allows you to extend the limits of what     you’re physically capable of. Similarly, exercise also strengthens your immune system, making it more powerful and effective in its response to nasty infections. Even just 30 minutes of walking has been shown to boost the number of immune cells in the body, which is why regular exercise is a key weapon in beating back illness.

Winter is Coming

To prepare your immune army for cold and flu season, see a naturopath to equip yourself with the best strategy to shut down infection before it becomes a battle. By taking professional advice on board and focusing on these five areas (for at least four weeks before winter hits), you will be setting yourself up to triumph against illness, so you can spend more time appreciating the magic of winter.

Six Natural Remedies for your Cold and Flu First Aid Kid

Although prevention is better than cure, it’s important to stock up on remedies that can reduce your symptoms and help you get better quickly if you do fall sick. Create your very own cold and flu ‘first aid’ kit, using our top six natural remedies, so you can knock infections on the head and stay well this winter.

First Aid Kit - Your Wellness Centre Naturopathy

  1. Start with Herbal Support
    When it comes to reducing fever, cough, sore throat and thick phlegm, Andrographis in a review of 33 clinical trials, was shown to speed up recovery and shorten the duration of cold symptoms.
    Andrographis stimulates your immune defences, which can help lessen the severity of the common cold.
  2. Add Nutritional Back up
    The combination of zinc and vitamin C has been shown to reduce the duration and severity of common cold symptoms due to its immune-supporting actions. Thus, helping reload your body with the ingredients it needs to defend you.
  3. Medicinal Mushrooms for additional support
    Medicinal mushrooms such as reishi, cordyceps, Coriolus and shiitake have been used in traditional Chinese medicine over many centuries to help:

    • Manage mild upper respiratory tract infections (reishi3 and coriolus4);
    • Relieve mucus congestion (reishi5 and cordyceps6);
    • Support the immune system (shiitake7); and,
    • Enhance energy and stamina and reduce fatigue (cordyceps8).

          Super Mushroom Complex blends these four mushrooms together, helping to support your immune response.

      4. Load Your Freezer with Soup
Soups make for excellent emergency meals if you start to feel sick.
Set aside a day where you can prepare bases, using either chicken frames or vegetable peels with plenty of garlic, thyme and oregano, as these herbs are rich with antibacterial compounds9 which can help your immune system.
Strain and freeze your soup bases. Then, when you need them, defrost and add fresh vegetables. Your future self will thank you!

      5. Stock Up on Herbal Tea to Help Replace Your Fluids
If you do get sick, one way to improve your recovery time is by topping up any fluids you’ve lost to fever or sweats with herbal tea.
Herbs such as thyme, peppermint, liquorice, and ginger steeped with a teaspoon of honey can help to decongest your nose and soothe your throat; giving you relief when symptoms arise.

      6. Invest in Eucalyptus Oil
Eucalyptus essential oil is fantastic for keeping airways clear and open, particularly when you’re feeling congested in your sinuses or chest. Using eucalyptus oil-containing chest rubs, or adding a few drops to an oil diffuser before bed, can help with symptom relief, making it easier to breathe when you’re feeling stuffy.

Plant - Your Wellness Centre Naturopathy

Prepare yourself for Winter

To help you come out on top this cold and flu season, speak to our naturopath about sourcing the best quality supplements to help you beat cold and flu symptoms.

Gather everything you need for your ‘First Aid’ kit to keep you and your household protected with access to emergency relief before winter arrives, so you can thrive throughout these cooler months.

 

Your Wellness Centre Naturopathy Melbourne

 

 

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Curbing the effects of Covid-19

We are told what to do to minimise the spread.

But rarely are we told the exact reason for needing to do what we are asked to do.

So here, I aim to give you a better understanding of the action of Covid-19 and the need for such extreme precautions.

What is Covid -19?

Coronavirus Covid19 - Your Wellness Centre Naturopathy

As we now know, the illness referred to as Covid-19 (COronaVirusDiseaseDiscovered in 2019) is caused by a novel virus.

It is caused by SARS-Cov-2 which is one of a large family of Coronaviruses, seven of which are known to affect humans.

Four of these cause a normal mild infection while SARS in 2003 and MERS in 2012 are more severe.

Once you have come into contact with the virus, it can take from 1 to 14 days for incubation and for symptoms to develop.

How does the Virus get into your Cells?

Simply put, this particular virus SARS-COV-2, uses the protein spikes found on its outside “crown” to get into the cells. It is particularly geared to binding to the cell surface of the lung, intestine, kidney, and blood vessels.

This then leads to a highly uncontrollable inflammatory response resulting in among other symptoms, high temperature, and fever.

Let’s look at what happens in the lungs:Your Wellness Centre Naturopathy Person Coughing

Once the virus enters the human cell, for example, the lungs, it multiplies to produce huge numbers of new viral particles and the normal respiratory cells are damaged and die.

This is the reason why there are large numbers of microscopic particles in mucous from coughing or sneezing.

Symptoms vary from fever, cough, and shortness of breath to muscle pain, fatigue, and even pneumonia.

Some of the infected have no symptoms and it’s hard to know if they are infected.

If this is the case, this novel strain can carry on to someone else, without knowing it is happening.

80% of people have mostly mild symptoms
15% have severe respiratory issues while
2 to 3% are critical

How does Covid-19 Spread?

The virus spreads through infected droplets via a cough or sneeze and travels through the air. It can live on surfaces for a while.

So for instance, if you sneeze it can spread for 4 m and live on surfaces..

It can live on a cardboard surface for 24 hours and on plastic and stainless steel for 2 to 3 days and I have seen references to it living on some other surfaces for up to 9 days!

It can remain in the air for three hours. So if you touch an infected surface it could well put you at risk. This is why you need to thoroughly wash your hands. And adopt extra hygiene.

Why the 1.5 m distance?

Coronavirus Covid19 Spread - Your Wellness Centre Naturopathy

It is very important to be aware when in public to be vigilant and keep the 1.5 metre recommended distance. This is because the virus floats in the air..
The danger is, that you yourself can feel fine, but that you can affect others.
We might get a fever, dry cough, be short of breath have a sore throat, or fatigue just like the flu.
The thing is you may not have a lot of mucus!
There is generally no congestion with the dry cough.
Sometimes you can get diarrhoea and lose your sense of smell.
It can be passed on unknowingly and so it can be quite serious.

Who is most at risk of getting Covid-19?

There are certain individuals at greater risk

  • Older people are at riskOld Woman Covid19 Risk - Your Wellness Centre
    Aging. Older age is also associated with declined immune system competence and this increases
    the susceptibility to infection,
  • Immunocompromised individuals.
    Those with compromised immunity/impaired immune response are at an increased risk of chronic or critical infections.
    This means they have many of their body functions affected which could result in really severe infection and even increase the risk of death.
  • Those on chemotherapy, radiation, or immune suppressant medication are also at high risk…
  • Chronic medical conditions:
    Chronic illnesses affect immune function, increasing the risk and severity of infection.
    It includes those with the cardiovascular or metabolic disease as well as
    Those who are overweight, have hypertension, or have Type 2 diabetes.
    This is because these individuals have low-grade constant inflammation in the body.
    When infected, the virus binds to specific receptors and causes constant inflammation.
    Then if the virus causes high inflammation they can have a serious response.

    Children have been found to be at low risk because they generally do not have the same severe     inflammation.

Why we need to be Careful?

The reason we all need to be extra vigilant is because some have been found to be positive for the virus while showing no symptoms, or were at the early stage of infection without symptoms yet.
If this is the case and you happen to be one of those who are positive, but show no symptoms, you could affect somebody else.
So we need to try not to pass it on to the 20% that will have more severe effects.

What is the risk of infection?

There is the incubation period of 2 to 14 days. On average it’s 5 to 6 days.
Sometimes it can take 2 to 3 weeks to get over this virus and to not be contagious.

Why is the separation period 14 days?

If you were infected then you’re contagious for 2 to 3 weeks you may have symptoms for five days
but your contagious period would be at least another one and a half weeks

So it is important for everybody’s sake to keep safe.

Especially wash hands with soap
Practice good hygiene. Frequently wash your hands.
Soap breaks down the fatty layer of the virus and stops it from being active and infecting you.
Don’t touch things and then your face. Alcohol wipes and disinfectant means you can wipe anything you’ve been touching while out.
This includes door handles, taps or anything else you’ve been in contact with.
Practice physical distancing and do not breathe on people.
Be aware that one person can give the virus to three others.

Support your own body and your Immune System

Elderberry - Your Wellness Centre NaturopathyZinc, vitamin C, vitamin D as well as the medical mushrooms like reishi, shiitake, cordeceps support the immune system. Using herbs like elderberry Astragalus lemon balm can also provide protective preventative measures.
These are some of the helpful ingredients.

Generally support good lifestyle and general health and wellness.

Reduce stress.
Many are suffering from stress at this time.
We know that chronic stress can weaken viral immune defenses.
Taking measures to reduce stress and support your resilience to stress is highly advisable.

Put aside a few minutes each day to engage in something you enjoy.
Engage in something positive and uplifting like music ,hobbies and exercise.
This causes change in brainwave activity and also changes your body physiology and reduces the stress burden.

Stop being bombarded with Corona Virus information.
You cannot switch on TV, the radio or social media without there being a focus on Covid-19.
Try to steer conversation with family and friends toward the positive.
Don’t get swept up in the negative hype.
Don’t stress over and obsess about the issue for six hours at a time.

It is serious, and we have to play our part, but we also need to get on with living.

Section off part of your day for updates
In stressful situations section off a part of your day to deal with it and get on with the rest of the day.
Get up to date with the new government regulations then prepare for the necessary stuff for the home.

Focus on doing more positive things
Playing board games with the family, playing with pets.
Focus on music, on hobbies because you’ now have more time.
Especially the case if you are working from home.
Pick up an instrument, paint, be creative.
When watching movies make them comedies, let them be light-hearted, let them be uplifting and enjoyable not the horrors because this can stimulate stress.

Meditation can calm you down and improve your well-being. There are many apps to use.
Apps like calm, headspace, guided meditation.

Sleep stories is an app, that I believe, can help you fall asleep.

There are many positive ways others are using to help adjust to their new way of life. Learn from them.

Sleep - Your Wellness Centre NaturopathySleep and sleep well.
Practised good sleep hygiene.
Wind down, dim your lights at night.
You should expose yourself to 2 hours of dim light before bedtime, so that melatonin which is your sleep hormone can be produced.
Slow down and calm down.
Take up reading a novel, doing meditation and try to get away from the phone and digital equipment.
Try to get not less than seven hours of sleep.
The most beneficial sleep is that which you get before midnight so aim to get to bed at about 2 hours before midnight.

Should you find difficulty sleeping, you can get our sleep tips.

Exercise
Regular Exercise - Your Wellness Centre Naturopathy MelbourneExercise is known to improve your mood, and your brain chemicals.
So try to increase your heart rate for 20 minutes three times a week. It’s even better to exercise in nature because this has proven benefits and calms you down.

Taking up yoga or tai chi would be beneficial. There are many YouTube videos on these topics.

Generally look after yourself every day.

Eat regularly
-Include protein with every meal.
-Reduce the caffeine and sugar and have well rounded meals.
-Include complex carbohydrates and make sure you have regular meals.

-Increase the water.
-Water helps your mood and improves stress levels.

-Reduce the alcohol it might help you today but in the long run, you’ll probably find yourself even more stressed. Limit yourself to one two serves at a sitting a couple of times a week.

Get outside and help some vitamin D to form naturally in your body. This can help improve your immune system.

Practice gratitude.

Focus on the positives of the situation.

Start with five things to be grateful for.

Stay connected with loved ones; do this through voice calls; facetime; house party.
Our digital age means you can easily stay connected with friends and family and love ones.
These are simple ways to help improve your mood.

It will keep your stress under control .
Basically: Play your part and keep everyone safe.

 

Your Wellness Centre Naturopathy Melbourne

 

Further Information can be found here:  https://yourwellnesscentre.com.au/7-things-to-know-about-coronavirus-covid-19/

 

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7 Things to Know About Coronavirus, Covid-19

With growing concerns surrounding COVID-19, it is important to remain informed of the facts regarding this viral outbreak. Let’s take a deeper look at 7 things to know about coronavirus and exactly how you can protect yourself, your loved ones and those most at risk.

Your Wellness Centre Naturopathy What is Coronavirus

1. What is coronavirus?

Coronaviruses are a large family of viruses, seven of which are currently known to infect humans. Four of these strains cause minor symptoms similar to the common cold and two are more severe diseases including Severe Acute Respiratory Syndrome (SARS) and Middle East Respiratory Syndrome (MERS). COVID-19 is the latest strain to have been identified within this family of viruses.

2. What is novel coronavirus (COVID-19)?

At first, COVID-19 was known as ‘novel coronavirus’, which means a new strain of coronavirus. Once scientists discovered what this strain of coronavirus was and how to identify it in tests, they gave it the name: SARS-CoV-2.3 When someone gets sick with this virus the illness is called COVID-19. For simplicity, the virus and the disease are being referred to by the same name, COVID-19.4Novel coronavirus (COVID-19) was discovered in 2019 when an unusually high number of people in Wuhan, China, became ill with pneumonia after having an illness similar to the flu. When doctors tested them, they found these people had a type of coronavirus they hadn’t seen before.

3.  Why is it spreading so quickly? 

The reason COVID-19 is spreading so quickly is simply that it is a new virus the body does not recognise, and as such has little defence against. To explain this further, viruses are proposed to evolve via two mechanisms:

Antigenic drift: Occurs when small changes (or mutations) in viral genes lead to changes in the surface proteins of the virus, known as hemagglutinin (HA) and neuraminidase (NA).

Antigenic shift: Occurs when a major change in viral genes creates new HA and/or new NA proteins, resulting in a new virus subtype.

Antigenic shift is theorised to occur when a virus from an animal population gains the ability to infect humans — a proposed mechanism behind the origin of COVID-19, which has been linked to a live animal market.6As a result of this antigenic shift, the body’s immune system may not recognise the surface proteins of the evolved virus, resulting in increased susceptibility to infection. This viral evolution may account for COVID-19’s increased virulence, as this novel virus represents a newly identified pathogen with no known pre-existing immunity in humans.

4. How is it spreading?

Transmission of COVID-19 occurs when infected droplets are distributed via human-to-human contact, usually when a sick person coughs or sneezes. It may also be spread via contact with contaminated objects as human coronaviruses can remain infectious on inanimate surfaces for up to 9 days. Airborne spread has not been reported for COVID-19 and it is not believed to be a major driver of transmission.

5. What are the symptoms of coronavirus?

Symptom severity of COVID-19 varies, with mixed reports of severe flu-like symptoms in addition to milder presentations. Primary symptoms to be aware of include:
  • Fever, cough and shortness of breath/breathing difficulties.

Affected individuals may also experience additional flu-like symptoms including:

  • Headache, muscular stiffness and pain, loss of appetite, malaise/extreme generalised fatigue, chills, confusion, dizziness, rash, night sweats, and gastrointestinal upset.

6. Who is most at risk?

Individuals at highest risk for severe disease include people aged over 60 years and those with underlying medical conditions.9 Susceptible individuals include:

  • The elderly
  • Immunocompromised individuals
  • People with serious or chronic medical conditions including heart disease, diabetes and lung disease
  • People who have recently travelled to mainland China, South Korea, Iran and Italy
  • Individuals in close contact with a confirmed case of coronavirus, particularly during the infectious period

7. To put this in context…

Media outlets have focused their attention on the spread of COVID-19 and associated fatalities, contributing to alarm and unrest within the Australian community. While you should remain informed on the progression of this outbreak, you should not be alarmed, as the Australian Government is adequately addressing COVID-19 via the ‘Coronavirus Emergency Response Plan’. This scheme involves preventative measures during the early stages of the outbreak, including mechanisms for early detection and effective management of cases and contacts, and has likely contributed to current low incidences of COVID-19 within Australia.

At the time of updating this 17th March, 2020, despite reports of more than 168,000 confirmed cases of COVID-19 worldwide, there have been 368 cases within Australia. Further to this, the case fatality rate is approximately 3.6% of confirmed cases reported globally, with an estimated 80% of laboratory confirmed patients experiencing only mild to moderate symptoms followed by recovery (Figure 1). Additionally, disease in children appears to be relatively rare. Approximately 2.4% of the total cases reported involved individuals aged under 19 years, with a very small proportion of those developing severe (2.5%) or critical disease (0.2%).

Figure 1: COVID-19 disease progression and severity.

Comparisons between COVID-19 and common influenza viruses also provide context regarding population impact, with influenza estimated to have affected one billion individuals and caused anywhere between 291,000 to 646,000 deaths worldwide.

How can you protect yourself from coronavirus?

As COVID-19 is a novel virus, there is no vaccine currently available. However, practising good hand and sneeze/cough hygiene provides the best defence against viral infections. These include:

  • Washing your hands frequently with soap and water, before and after eating, and after going to the toilet.
  • Covering your mouth and nose when coughing and sneezing, immediately disposing of tissues and using alcohol-based hand sanitiser.
  • If unwell, seek immediate guidance from a medical professional. You may be advised to isolate yourself from the general population for up to 14 days to stop viral spread.

The onset and severity of infection in response to viral pathogens is greatly influenced by the virulence of the pathogen and the host’s immune defences (Figure 1). While little can be done regarding the virulence of COVID-19, improving an individual’s immune response is the most effective strategy to protect against any pathogen.

Figure 1: Factors that influence virulence of pathogens (left) offset by physiological and lifestyle components that support immune defences, dictating the body’s response to infection.

Immune-enhancing ingredients that may be of assistance:

Furthermore enhancing and supporting your immune system and vitality can help you overcome the virus should you happen to succumb.
Below are some natural immune-enhancing ingredients that can be supportive.

  • Active hexose correlated compound (AHCC™)

AHCC™ is a proprietary enzyme-fermented extract of shiitake that contains a mixture of polysaccharides, amino acids, lipids, and minerals. AHCC™ has been used in over 20 human clinical trials, with results demonstrating enhanced dendritic cell populations, increased cytokine expression of CD4+ and CD8+ T lymphocytes and improved antibody synthesis in elderly patients to the influenza B virus. AHCC™ has also demonstrated efficacy for numerous viral infectious diseases including West Nile virus, influenza virus, hepatitis virus, and human papillomavirus (HPV), demonstrating activation and modulation of host immune cells such as NK (natural killer) cells, NK T cells and gamma delta T cells.

AHCC™ is currently being distributed to the medical community treating COVID-19-infected patients in the Wuhan region of China (Wuhan Zhongshan hospital and Leishenshan hospital). Although data is yet to be published on the efficacy, as evidenced by clinical trials, AHCC™ is expected to enhance immune function of these healthcare workers, facilitating the prevention and clearance of viral pathogens that they may be exposed to.

  • Andrographis paniculata (andrographis)

Andrographis has extensive evidence in reducing the incidence, severity and duration of acute respiratory infections, as evidenced by positive results in a meta-analysis, which included 33 studies. In particular, andrographis has been shown to stimulate both the antigen-specific and non-specific immune response, as well as increase NK cell activity, antibody-dependent cellular cytotoxicity and antibody-dependent complement-mediated cytotoxicity, thereby supporting host immune defences.

  • Zinc

Zinc is particularly critical for the intracellular signalling pathways in both innate and adaptive immunity and is essential for the development of non-specific immunity, such as neutrophils and NK cells, and stimulating the development of acquired immunity.

  • Vitamin C

Vitamin C supplementation has been shown to reduce the duration and severity of colds and is increasingly efficacious when combined with zinc. Vitamin C stimulates white blood cell production and function, enhances NK cell activity and chemotaxis, supports clearance of spent neutrophils from sites of infection, increases serum levels of antibodies, and augments lymphocyte differentiation and proliferation, thereby facilitating innate and adaptive immune responses.

  • Vitamin D

It is well known that vitamin D plays an important role in regulating immune function, with deficiency impacting the activity of T regulatory (Treg) cells, as well as the production of antibodies. Additionally, vitamin D enhances the adaptive immune response by increasing the differentiation of monocytes to macrophages and stimulating white blood cell proliferation, essential to the neutralisation or viral infections.

  • Medicinal Mushrooms

Japanese Mushrooms ShiitakeJapanese mushrooms, including Cordyceps sinensis (cordyceps), Trametes versicolor (coriolus), Ganoderma lucidum (reishi) and Lentinula edodes (shiitake) enhance the body’s immune response and provide antiviral actions. Specifically, these mushrooms activate the innate immune system, triggering the production of NK cells, lymphocytes, neutrophils, macrophages, and inflammatory cytokines. Cytokine synthesis prompts adaptive immune processes to take effect, through the promotion of B cells for antibody production, and stimulation of T cells, which mediate cellular and humoral immunity.

  • Strain specific probiotics

Strain specific probiotics, with proven human health benefits, are useful to boost and regulate immunity. Studies have demonstrated Lactobacillus plantarum (HEAL9), Lactobacillus paracasei (8700:2) and Lactobacillus rhamnosus (LGG®) all have the capacity to induce interleukin-10, a key anti-inflammatory and immunoregulatory cytokine, which is expressed by Tregs and T helper 2 cells. Animal studies have shown LGG® protects against influenza by stimulating respiratory NK cell activity, and upregulating antiviral interferon gamma (IFN-γ). L. plantarum (HEAL9) and L. paracasei (8700:2) have also been shown to stimulate innate immune responses.

What to do if you develop symptoms

If you do develop symptoms associated with COVID-19, including fever, cough, sore throat, tiredness or shortness of breath, seek immediate guidance from a medical professional. You may be advised to isolate yourself from the general population to stop viral spread.

Individuals who have recently travelled to an international high-risk area or who have recently been in contact with a confirmed case are at an increased risk of developing COVID-19 and are advised to contact a medical professional for assistance.

References :  Metagenics, Northgate Queensland

For further resources and guidelines on COVID-19 management:

Australian Government Department of Health: COVID-19
https://www.health.gov.au/health-topics/novel-coronavirus-2019-ncov

World Health Organisation Coronavirus Disease (COVID-19) Outbreak
https://www.who.int/emergencies/diseases/novel-coronavirus-2019

Centre for Disease Control and Prevention: Corona Disease 2019 (COVID-19)
https://www.cdc.gov/coronavirus/2019-ncov/about/

 

Your Wellness Centre Naturopathy Melbourne

 

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Beat the Flu, Prevent Colds & Strengthen Immunity

Beat the Flu, Prevents Colds & Strengthen Immunity

Lady is having an allergy, she needs allergy testingCurrent reports state that one of the strains in the flu vaccine used this year has mutated. So if this is what you normally do to keep the flu away, then perhaps it’s time to look for some natural assistance!

So just what can you do to really help beat the flu, prevent colds and strengthen immunity?

We encourage you to do your best to prevent catching a cold or getting the flu. You can keep up your exercise, you can eat well, and you can take all the good supplements.

Despite all this, if stress or other life events interfere with these healthy habits, you might just find yourself ‘under the weather. So keep reading to see how to get on top of it all.

Oh and this does not include taking antibiotics. What many people may not realise is that antibiotics only target bacteria and are not able to kill the viruses responsible for colds and flu.

Here, I share with you some of the herbs and nutrients we use at our naturopathic clinic in Ringwood to help manage these viral infections and keep your immune defences strong.

Herbal Helpers

Elderberry - Your Wellness Centre Naturopathy

A number of traditional herbs have been clinically shown to improve immune function and reduce symptoms of the common cold and flu.

The Ayurvedic herb Andrographis can reduce both the severity and duration of cold and flu symptoms.

Picorrhiza has been used traditionally in both Ayurvedic and Chinese medicine to help maintain a healthy immune system. It is now understood that this herb has both anti-inflammatory and immune-stimulating actions.

Elderberry is a mainstay of traditional Western herbalism for its anti-catarrhal and fever-reducing activity. It helps to relieve acute cold symptoms as well as recurrent coughs.

If you are unwell with a respiratory virus, our Naturopaths can recommend a herbal formula that contains these immune-supporting herbs.

Medicinal Mushrooms.

Medicinal mushrooms have a long history of use in Asian cultures and are now known to have strong antiviral activity.

The immune-boosting potential of reishi, shiitake, cordyceps, and Coriolus mushrooms has been extensively studied.

Not only can they help reduce the length and severity of an acute cold, but they can help prevent future recurrences.

Getting Rid of the ‘Gunk’

Mucus and phlegm are signs that your immune system is hard at work, but the resulting congestion can lead to blocked sinuses and breathing difficulty.

The decongestant, anti-inflammatory and antimicrobial essential oils of eucalyptus, thyme, lavender, and peppermint may help to reduce the nasal and sinus congestion that accompanies upper respiratory tract infections.

Mucus congestion can also cause irritating or chesty coughs.

Licorice - Your Wellness Centre Naturopathy

Liquorice is recognised in Western herbal medicine for its soothing, anti-inflammatory and expectorant properties.

An extract of liquorice root can reduce irritation of the respiratory mucous membranes, helping to soothe dry coughs and relieve mild bronchitis.

The Ayurvedic herb Adhota is a helpful bronchodilator also with expectorant properties. By encouraging the clearing of congestion-causing phlegm, your airway becomes more open and that irritating wheeze reduces.

If you are coughing or your sinuses are blocked, speak with your Naturopath about an appropriate formula containing these mucus-busting herbs and essential oils.

From the above, a naturopath at our Ringwood naturopathic clinic can formulate a specific combination of ingredients just for you!

Super Charge Your Immunity

Give your immune system a head start by incorporating these healthy habits into your diet and lifestyle: Eat fresh fruits and veggies.

Fresh veggies and nuts - Your Wellness Centre NaturopathyAim for at least two serves of fruit and three cups of vegetables daily.
Fill your plate with a rainbow of colour to provide nutrients and antioxidants to help build strong immunity.

Lightly cooked vegetables are a nourishing option in winter.

Eliminate inflammatory foods:
Sugar, refined carbohydrates, dairy, and wheat can all be inflammatory and may suppress immune function.

Avoid mucus-promoting, inflammatory foods such as dairy and processed foods.

Drink plenty of fluids to replace those lost as you blow your nose repeatedly;

Reduce stress:
Stress steals energy and nutrients from your immune system, leaving you susceptible to getting sick.

Enjoy the benefits of scheduling time out, meditation and time spent in nature.

Exercise regularly:
Remaining active not only makes you feel good; it also reduces the frequency of contracting a cold by up to 46%.

Sleep soundly:
Sleep - Your Wellness Centre NaturopathyThe lifestyle prescription when you are unwell is to get lots and lots of sleep!

Aim for at least seven to eight hours of sleep each night to restore energy and allow your immune system to regain its strength and resilience.

The Lost Art of Convalescence

In this modern world, you may feel obliged to ‘soldier on’ despite coughing, sneezing and so operate at less than your best.

Taking the time to rest and recuperate reduces the risk of spreading the infection to your colleagues and helps you to recover sooner.

Fight Back and Stay Well
This means that you can Embrace Winter instead of fearing it.

So, If winter for you means multiple colds, days off work or catching yet another flu from a sick family member or colleague, embrace immune-boosting Natural Medicines and let this be your season of change.

And even if a cold or the flu finds its way to you this winter and is stopping you from performing at your best, don’t despair – naturopaths in Ringwood can recommend a herbal or nutritional formula with antiviral, anti-inflammatory, decongestant, and immune-boosting power to support you and help get you back to health again.

Take the step toward a healthier you!

For further help or advice do Contact us Or
you can also make a booking online.

 

Your Wellness Centre Naturopathy Melbourne

 

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Fight Colds and Flu this Winter

Avoid sniffles, sneezing and sore throats

Disease causing viruses or bacteria can enter your body simply by breathing or eating! Fortunately, only a few of these, particularly viral, ‘pathogens’ result in a cold or flu because you are equipped with an immune system specifically designed to fight off unwanted  invaders. That said, are you one of the many people, for whom a string of colds and flu is a way of life in winter? Perhaps getting rid of the seemingly endless sniffles, sneezing and sore throats seems like an unachievable ideal. Fortunately, it is possible to improve your immune system function and reduce the frequency and severity of those nasty winter lurgies with a bit of awareness and some simple strategies.

5 Tips to support your immune system

If you are stressed out, unfit, run down and/or have a diet that can be regarded as perhaps nutritionally poor, you may unknowingly be compromising your immune system’s defences and be more at risk of catching a winter virus. So, preparing your immune system to fight against this winter’s lurgies begins with a few simple preventative measures:

  1. Reduce stress – being stressed  reduces immune system  function,  so make sure you have regular time-out.  Meditation or ‘green’ time outdoors like taking a walk or playing with pets are wonderful unwinding activities.
  2. Enjoy regular exercise – remaining active reduces the risk of catchin a cold by up to 46%;
  3. Sleep. Aim for 7 to 8 hours each night to restore energy and improve resilience.
  4. Eat enough veggies (and fruits) – at least three cups of fresh vegetables and/or salad, plus two serves of fresh fruit every  day!  Fill  your plate with a rainbow of colour to ensure an abundance of essential nutrients and antioxidants that will help support healthy immune system  cells. 
  5. Regularly wash your hands – simple soap and warm water helps reduce cross-contamination from unwell people.

Even though being prepared is the best strategy – realistically it may be difficult to achieve everything you are ‘meant’ to do, which is where our naturopaths can  help.

Our Ringwood naturopaths use natural medicines to create an individualised prescription for your needs, making  a lasting difference to your health and vitality throughout Winter. And if  appropriate we can even use our Stress Less, Wellness and Healthy Ageing Programs to further guide you.

Marvellous  medicinal mushrooms
Now, if you are one of those people that experiences recurrent infections then your immune system could benefit from some more specific additional support. The advantage of natural medicine is that it is not just to treat illness, but improve your own natural immune defences. For example, the immune-boosting medicinal mushrooms are great. They include cordyceps, coriolus, shiitake and reishi mushrooms which are traditionally used as well as widely-studied and clinically proven. Individually, each species of mushroom has demonstrated remarkable effectiveness in immune enhancement, to help resolve chronic, and/or recurrent infectious conditions. What’s more, this combination of mushrooms provides symptomatic relief of upper respiratory tract infections, including the reduction of mucus congestion.

Healthy gut – healthy immune system!

Did you know that approximately 70% of your immune system is located in your digestive system? This emphasises how important it is to also look after your gut health. Many people are aware that certain probiotics can support digestion, but did you know there are specific probiotics that support a healthy immune system? The beneficial strains, Lactobacillus plantarum HEAL 9, Lactobacillus paracasei 8700:2 and Lactobacillus rhamnosus GG (LGG®)  all  help enhance immune system function, making this combination a valuable aid to winter wellness.

Since a healthy immune system is supported by the right microbial balance in your gut, speak to our Naturopaths about which probiotic combination is the most appropriate, to help overcome your immune system concerns.

No need to hibernate

There’s no need to experience ongoing or recurrent illness this winter, or hide away at home on the  couch.  Start  by  modifying what needs to change in your diet and lifestyle, and speak to Naturopaths at Your Wellness Centre today about specific strategies to help support a healthy and resilient immune system and avoid any winter worries.

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