If you suffer from cold or flu most winters, you know how much it sucks! Time off work, time off school, time off fun. Ain’t nobody got time for that!!

This year it’s more important than ever to look after your health! In case you do come in contact with the Rona, we want your immunity and health to be at top level.

Being the herb nerd Naturopath that I am I’ve put together some actionable steps you can take this winter to boost your immunity and stop those miserable viruses from taking hold. But first a couple of questions answered:

Does the flu vaccine stop you from getting sick?

Let’s clear up some misconceptions about the flu vaccine first.

There’s always a lot of media attention on the flu vaccine. I’m not here to debate the pros and cons of having the flu vaccine.

What I can tell you is this. The flu vaccine will stop you from getting the strains of influenza contained in the vaccine. The flu vaccine will not give you immunity to all the other viruses floating around that can still make you sick and miserable. If you do choose to have the flu vaccine it is in your best interest to help your immune system to have a good response to it, so it works even better! If you’re concerned about the controversy about the other ingredients in the vaccine, that’s where I come in to help support your body and your choices.

So flu vaccine or not, you still need to take steps to boost your immunity, especially if you’re run down and exhausted, because that’s when germs can take hold.

Colds that make you feel sick and miserable

Over the last couple of years, my patients have been reporting more flu-like symptoms from rhinoviruses (i.e. and other common-cold viruses).

Instead of starting with a sore throat and runny nose, their symptoms are often defaulting straight to cough status, which they can’t shake for weeks.

This can mean that there’s a nasal infection right at the back of the sinuses. It’s running down the back of the throat and hitting the lungs, where it can fester into a persistent cough.

I’m here to support your immunity with some practical steps you can take NOW!

#1 & #2 Vitamin C and Zinc

These two super nutrients are also good to dose up on before vaccinations, so your immune system can respond with maximum efficiency to the vaccine and minimise any side effects, reactions, or secondary infections.

The benefits of Vitamin C

Vitamin C is such a simple nutrient and so good for so many reasons!

It’s a great antioxidant around the body and plays important roles in: detoxification, skin repair, adrenal support, cellular energy support, as well as immune system support.

So Vitamin C is a really good place to start if you’re boosting your immunity.

Choose sugar-free Vitamin C

Pick a sugar-free vitamin C. Many of them also have fructose added which may not be listed as an active ingredient. That’s important if you’re sensitive to candida, so make sure you check for sugar and fructose. If you are looking for a fructose & sugar free formula you’re welcome to contact me as there is a good Practitioner Only buffered vitamin C I can recommend.

Vitamin C comes in different forms - which one is the best?

Ascorbic acid is the simplest form of vitamin C but it is acid which can cause some challenges for people with acidic digestive issues ie. history of stomach ulcers. Also being acid it can make sensitive teeth more sensitive.

For these people I recommend to sort out what we call a buffered formula. Buffered formula’s have vitamin C in forms such as: calcium ascorbate, magnesium ascorbate, sodium ascorbate and potassium ascorbate.

A good vitamin C formula may also include zinc, beta carotene and bioflavonoids such as hesperidin and rutin which all work synergistically with Vitamin C really well.

If you wish for a fructose free or non-acidic vitamin C formula contact me and I can prescribe you a Practitioner Only formula.

Recommended dosage for Vitamin C

A lot of studies for Vitamin C are based on a 1,000 mg dose. That’s why the dose on the bottles will only recommend that.

In reality, adults need at least 3,000 mg per day of Vitamin C.

The challenge can be absorbing the Vitamin C across the digestive lining. If it’s not all absorbed efficiently, it will stay in the lumen of the intestines and attract water. That can have you running to the loo with loose bowels.

How often to take Vitamin C

The trick for many is to have smaller doses more frequently. Don’t take 3,000 mg all at once. Instead try 1,000 mg three times daily (e.g. breakfast, lunch, dinner).

If micro dosing like that still gives you the trots, then cut it back to a lower dose until your bowels are stable, then slowly increase to build up your resilience.

If Vitamin C doesn’t agree

If you’ve tried all that, and Vitamin C still doesn’t sit well with your digestion, contact me for a good quality Vitamin C or some alternatives for your immune support.

Zinc is needed for daily modern life

Zinc is another nutrient that is easy to dose up on, and it’s used around the body in so many ways where it’s often depleted. Zinc is used in detoxing through the liver, skin repair, digestion and many many enzymatic reactions around the body to make hormones and other compounds we need to function, as well as immunity.

If you’re getting a vaccination

Zinc is needed by the immune system to respond efficiently to any vaccination. It is often good to have a double the dose of zinc for one week before any vaccination.

For some people they need to top up their zinc status for a bit longer, depending on what else is going on with their health.

If you have any queries this is something we can cover in appointments.

A little hint for taking Zinc

To avoid the nausea some people experience when they take zinc on an empty stomach, take it just before, with or after food.

If you have any questions, or you need a good-quality supplement, feel free to book in for a 30 minute online immune consult.

#3 Vitamin D

Vitamin D is another powerhouse nutrient to consider for immunity, especially during winter and this iso life where we’re spending considerable less time in the sun.

Our body makes vitamin D from exposure to sunlight, so in winter when there’s less sun—and our bodies are covered up more—we just don’t make as much vitamin D.

Effects of Vitamin D on immunity

This can have big implications for sleep and stress, but also immunity.

There is a lot of research to support the connection between good vitamin D levels and robust immunity (especially with auto-immunity).

Many doctors do test for Vitamin D. From our naturopathic perspective, although the results may be within the reference range, we like to see vitamin D in the high range.

Recommended dose of Vitamin D

Again, a lot of the older research is based on 1,000 iu daily doses, so that is what is recommended on the packaging.

However, again and again I see doses of 3,000 – 4,000 iu per day is more appropriate for adults in winter months. And it you’re low and need to bump it up quickly higher daily doses for a month can be taken and then reduced to a daily maintenance dose.

Vitamin D side effects

The only side effects I’ve seen in clinic are digestive issues for people with weaker digestion (all were elderly patients), and I suspect it has more to do with the gelatin capsule, rather than the actual vitamin D.

If you have sensitive digestion, or do not wish to take gelatin capsules, feel free to contact me. I can recommend a good quality, liquid and vegan Vitamin D, (as not all liquid vitamin Ds are stable).

#4 N-acetyl-Cysteine: The Snot Blocker

This is an amino acid that was originally used to stop the production of mucous in cystic fibrosis patients, and now almost 10 years later there’s a big body of evidence behind it indicating how it supports liver processes, helps chelating heavy metals out of the body, and there’s even studies indicating it helps the body fight influenza! As well as stop the production of mucous, or what I like to call it: The Snot Blocker!

If you suffer from hay fever or runny noses for any reason this is N-A-C is for you!

This nutrient is still a Practitioner Only product so if you think this can help you feel free to book in for a 30 min Online Immune appointment with me.

#5 Herbs for immunity

You’ve dosed up on C, D, and zinc, and you still feel a cold coming on, or you can’t shake an infection or cough?

Herbs are the best thing to target symptoms and support your immune and respiratory function.

A herbal cough and cold remedy

They don’t call me the #herbnerd for nothing!

I can taylor a cough, cold & flu herbal mix for you depending on your symptoms & health requirements. We can make up a mix for prophylactic use for the whole family (kids included) to have there on the shelf when you need it!

All liquid herb mixed will be sent out Express Post to you.

What can herbs do for my immunity?

There is research to indicate that particular herbs are effective for a number of things, including:

fighting off influenza and other viruses associated with common colds
decreasing the production of mucous and sinus congestion
supporting lung function
antibacterial to the respiratory system (and gut); and
soothing for a sore throat

Ingredients in the herbal mix

This will most likely differ slightly for each person as it depends on your specific symptoms and what is the priority to support you. Book in for a 30min Online Immune Consult for mix to made up for you.

Herbs for people on BP meds or Prednisolone

If you’re on blood-pressure medication or Prednisolone—and can’t take extra potassium—let me know, and I can make up a Licorice-free herbal mix for you.

Custom herbal mixes for lung support

Like wise, if you have a cough you can’t shake, let me know, and I can alter the mix to support your lungs more.

How to take a herbal mix

The herbal mix can be taken prophylactically (i.e. as a preventative), or you can up the dose if you’re coming down with a virus or flu.

You can take it long term over the winter or just acutely when you feel you need it.

Everyone is different and some people need more immune support than others.

How can I get a herbal immune mix?

You will need to book in for an 30 min online immune consult with me. That gives you time to let me know what you’re symptoms are and what you’re previous health history is that may effect what herbs are best for you. Plus you will also receive an immune kinesiology balance to allow your body to balance and hence make the most of the herbs.

All herbs and vitamins will be sent to via my online dispensary - easy peasy!

You can book here

Are the immune herbs available in tablet form?

Yes! There are some very good Practitioner Only tableted herbal formula’s to support immunity, lung function and a lot more. The difference being they have minimal taste (unlike some liquid herbs), easy to carry in bags for travel but they’re usually not absorbed quite as well as liquid herbs and they can’t be formulated specifically for your needs. Having said that, we cover what suits you in a naturopathic consult.

There is something for everyone.

#6 Kinesiology for Immunity

If you’re someone who’s coming down with colds and viruses constantly, there are other ways to support your body through this season to target exactly what you need.

Kinesiology is one of those ways.

Kinesiology is a process of asking your body where the major points of stress are around the body, and then rebalancing the body via the traditional Chinese Meridian systems.

It’s a bit like acupuncture without the needles.

Types of kinesiology balances your body might need

I have specific immune-support kinesiology balances that are very effective and can do in the online 30 min immune appointment.

But sometimes, your body indicates that it needs another type of kinesiology balance as a priority.

Those other priorities might be your nervous system and energy-system support or your liver and detoxification systems. These are two of the most common kinesi balances that come up, along with reducing inflammation and supporting immune response.

If these are indicated you’re welcome to book in for a longer appointment time here

Supporting kinesi balances with supplements

As there is a big connection between immunity and gut function, there may be some more specific nutrients, herbs, probiotics, and/or gut support that suits your needs.

I can recommend these during an online consult with you.

Act now and stay well!

You can book online here for a consultation.

If you have any queries, you’re always welcome to contact me directly via Facebook messenger at Georgia Naturopath or phone me on 0473 392 360.

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