What else you can do to stay well

Here are some simple and effective things you can do for yourself in Autumn to stay
well throughout Winter:

 Remember food is medicine.  To avoid getting colds and flu, minimise cold foods such
as salads and juices.  Your body needs the kind of nourishment that get from soups and stews,
packed with lots of vegetables.
 Consider adding Bone Broth to your daily menu.  Bone broths are nutrient-dense and
the marrow found in bones plays an important role in a healthy immune system.  We
love Meadow & Marrow Bone Broths.  Available in clinic.
 Add herbs and spices to your cooking.  Garlic, turmeric, ginger, cinnamon are warming
and nourishing on the body and help keep it strong.
 Supplements – Important supplements for the colder months are Vitamin A, C and D
and Zinc to help prevent colds and flu.
 Essential oils – Burn essential oils around the home. Pure Essential oils can be a natural
and healthy way of strengthening the immune and respiratory systems.  Use essential oils such as
Eucalyptus, Lemon, Lavender to help clear airborne bugs. You can also add 5-8 drops of one of
these oils in a bath.
 Introduce Probiotics. Probiotics are natural antibiotics. We love our Sanita Active
Turmeric Probiotic Elixir.Take this daily on an empty stomach to help you stay strong. 
Available in clinic.

Here are my recommendations:

 Strengthen your immune system: A strong immune system can help fight off many infections. There
are many factors that can influence immunity: diet, sleep and stress can play a role in your immune
response. Ensuring each of these aspects is optimal can help your body fight off an infection.
Naturopathic medicine can help with nutritional counselling, improving sleep quality and

reducing  stress. A healthy diet is one that is rich in vitamins, minerals,

antioxidants, proteins and essential fatty acids which all play an important role in a healthy immune
system. Reducing the sugar load is also important: high sugar consumption in children and adolescence
can be associated with weakened immunity, chronic colds as well as increased risk of dental cavities,
hyperactivity and increased risk of obesity and diabetes later on in life. Vitamins and minerals such as
vitamin A, vitamin C, vitamin D, zinc and iron all play an important role in the immune system. There
are also a number of botanical herbs that are immune stimulating and strengthening which can be a
beneficial part of prevention. These include Astragalus, Codonopsis, Elderberry and Echinacea. Be sure
to check in with your healthcare practitioner on dosages and to see if these herbs and supplementations
are right for you.
  Wash your hands frequently to decrease the spread of germs! During the winter months,  more time

 is spent indoors which increases the risk of spreading germs. Influenza can be
spread from person-to-person, so if you know someone that may have the flu, try to keep distance or wear
a mask.
 Hygiene: Change your bed sheets, pillow cases and toothbrush often. Sometimes viruses and bacteria
can survive in respiratory droplets or other bodily secretions and by ensuring good hygiene it may help
preventing a recurring infection.
 Keep warm: Layer up, drink soups and herbal teas and take warm baths. Soups made of bone

broth   re rich in amino acids, collagen and gelatine,

all of which are important for a healthy immune system. Honey lemon tea and ginger-cinnamon tea are
warming with nutritive value. They can also be helpful in relieving sore throat. Soaking in a warm bath
after a long day can help you destress and relax.  
 Aromatherapy and steam inhalation: If your congested, consider using eucalyptus and peppermint
essential oils in your diffuser, humidifier or in a steam bath. It can help you breath better and sleep better.
 And don’t forget to hydrate: Be sure to drink plenty of fluids-it can help flush out toxins!
Many naturopathic treatments can be beneficial in strengthening the immune system. Talk to your
Naturopathic Doctor and find out what you can do to keep you and your family healthy amid cold and flu
season.
Dr. Ayesha Qureshi, ND
Triloka Health and Psychology Clinic