As we settle into a cold Melbourne winter, many people visit our store for immune system support to combat cold, flu and illness. While we provide products to help relieve symptoms, there are many additional things you can do to take control of your health.

This post will share some tips to help you maintain your health and prevent illness through the colder winter months.

Tips for staying well in Winter

Maintain Indoor Humidity

Cold air and heaters in homes can significantly reduce humidity levels.

Keeping the air moist can help prevent your nasal passages and mucous membranes from drying out and becoming more susceptible to infections and inflammation. This is one of the main reasons why respiratory issues, head colds and eczema are so prevalent at this time of year!

• Use diffusers with essential oils throughout your home.
• Try Organic Eucalyptus, Peppermint and Tea Tree for healthy breathing.
• Add indoor plants to keep moisture levels optimal during winter.
  

Dress for the winter weather

Yes, it is cold enough for everyone to wear a scarf, beanie and gloves right now.

Underdressing for changing weather is surprisingly easy to overlook. Sometimes we rug our kids up and forget about ourselves, or simply get carried away with the latest fashion trends, like the cropped trousers look which leaves our ankles exposed. That’s just not ok in a Victorian winter!

Do you notice the cold and just push through? The truth is that rapid temperature changes really do put stress on our bodies, significantly impacting our health, affecting the respiratory system, cardiovascular system, skin and even our emotional well-being.

If you find you often get a cold as soon as there is a cold snap, then you may need to make more practical clothing choices and keep your core temperature stable with simple changes to your routine.

• Remember, keep your hands, feet and head warm because that is where heat escapes most.
• Bundle up before going outside and dress down gradually when coming indoors.
• Don’t create a hot furnace in your living room, instead keep indoor temperatures reasonable.
• Warm up your core temperature with a warm shower if the cold has ‘set in’.
• Consider wearing two pairs of socks to keep your feet warm, leggings or thermals under trousers, add a singlet under shirts and a vest over one. High winter boots will add an extra level of warmth and look great too.
• Remember to still embrace these glorious winter days, but as the saying goes, there is no such thing as bad weather, just inappropriate clothing!

Get plenty of sleep

We hear this a lot, I know, but it’s so important!

Aim for at least 7 to 9 hours of quality sleep each night to keep your immune system strong.

We often push ourselves to be up early and out, or staying up late for the sake of it – but Winter is not the time to be pushing yourself further than you absolutely must. Take the early nights, snuggle up with a hot cacao and a good book or show. Give yourself permission to sleep in if you can and dial back on expectations. The days are notably shorter, and your schedule should reflect this. Embrace the hibernation aspect of winter, it’s only a few months until those longer, warm days will return.

• Valerian is one of many great herbs available as a tea or capsules, which can be taken in the evenings for a mild, natural sedative effect.
• Increase your magnesium intake to help your muscles relax.
• Drinking sour cherry juice is a great source of natural melatonin.
• Use a warm eye pillow at night, with calming lavender to ease you into a deep sleep.

Manage stress & exercise to stay well in winter

Stress is a major disruptor to our overall health and wellbeing.

Many of us like to avoid stress, but it’s not always easy, or possible! We are big supporters of actively engaging in mindfulness practices which support your immune system and promote faster recovery if you do happen to pick up a cold or have chronic health issues. Reducing stress through practices like going for walks (or hitting the treadmill), listening to calming music and joining a meditation class (we know where you can find one) and taking calming herbs. When you take care of yourself in these ways, you really can lower blood pressure, balance the adrenal system and settle the nervous system naturally!

• Rug up and get moving with a walk in nature. Exercise is the ultimate mood booster and stress buster!
• Draw yourself a hot bath filled with magnesium flakes for deep relaxation.
• Light a candle, (or many) and read a good book.
• Incorporate herbs such as hypericum, tulsi, kava and astragalus to reduce stress.
• Try taking Ashwagandha root in the mornings to charge up and add Reishi Mushroom powder to a hot drink at night to support the adrenal system to wind down.
• Try our weekly healing meditation class, on every Thursday evening at 7pm.

Boost your Vitamin D to support your kidney health in winter

It can be challenging to get enough sunlight in the winter months, and that can cause you to feel more tired and rundown

Healthy kidneys are rich with vitamin D receptors and play a major role in turning vitamin D into its active form within the body. When kidney energy is low, often the cold becomes overwhelming, urination frequency may considerably increase or decrease, while your libido and energy levels drop. Another telltale sign of kidney deficiency is dry skin appearing on the face, weak nails and brittle hair.

• For healthier skin, shiny hair and stronger nails? Start upping your vitamin D by including fatty fish like salmon into your diet, or take a serve of fish oil everyday in winter and see the results come on home.
• Increasing vitamin D will support your overall wellbeing and nourish the kidneys. Vitamin D capsules are very affordable and readily available. We recommend Herbs of Gold capsules.
• Support your kidneys with a heated wheat bag and you may just feel better all over.
• Increase your fluids drink nettle and dandelion tea or make a morning fire starter tonic with apple cider vinegar, cayenne pepper, ginger and lemon.
• Consider taking a kidney tonic or doing 30-day kidney cleanse.

Stay hydrated to support your immune system

Dehydration impacts your entire body, but in particular the mucous membrane function which supports your immune defences. It is common in the cooler months to drink less and ignore the warning signs. Fatigue, sinus issues and brain fog can set in pretty quickly when we are not hydrated sufficiently and before long, we become overly susceptible to viruses and colds.

• Consider adding a cup of bone broth into your day. It is packed full of collagen and amino acids which does wonders for reducing inflammation, increases collagen production and improves skin elasticity.
• Revisit herbal teas, there are so many delicious varieties, and your body will love you for it. Sipping on lemon and ginger tea is so warming in winter, add a dash of honey and cinnamon and you are in for a real treat.
• We stock a variety of cacao blends, packed full of velvety chocolate goodness, not to mention minerals that help you relax and sleep.
• Tremella mushroom (shown below) is a gelatinous mushroom that can be taken as a powder, easily added to a warm drink. It is virtually flavourless, but packed full of goodness for your skin! Tremella is known as the ‘beauty mushroom’ as it contains polysaccharides that help retain moisture in the skin, boost vitamin D and increases collagen production, so it makes a great alternative to bone broth.

Implement a skincare routine for staying well in winter

Dehydration impacts our immune system, our skin health and all that dry air can cause skin sensitivities like cracked lips, eczema and flaky skin.

Cold temperatures can cause blood vessels to constrict, restricting blood flow and resulting in dull, pale skin. It may be time to switch from a body cream to oils for deeper hydration.

For oily or combination skin, look to Jojoba oil which isn’t even an oil, it is actually a liquid wax ester and well-known for having a chemical composition that closely resembles the sebum found in human skin. It is inexpensive, fragrance free and light enough to use on the face or body and very effective as a moisturiser.

• Clean your skin with micellar water, use rosewater to brighten your complexion.
• Introduce a nourishing face serum massage to your skincare routine, to help increase blood flow and reduce lines and wrinkles from appearing.
• Treat yourself to the best of care with all organic, natural products that reduce inflammation and are safe enough to use on delicate skin.
• Consider using hypericum and arnica creams to reduce inflammation or to settle rashes and mild skin conditions, when and if they appear.
• Make a glowing skin tonic for yourself packed full of antioxidants each morning with organic aloe vera juice, wild blueberries and pomegranate juice.

 

Winter is cold, and yes, it is flu season too, all of which can become somewhat isolating if you need to stay off work and rest. Our body is amazing and fights it off with inflammation, a temperature and a cough. It is perfectly natural to get colds and flu over winter. Indeed, some say it boosts our immunity. So keep your chin up, stay warm, keep taking natural supplements and healthy food to stay well this winter!