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Do a seasonal detox diet
EmbracE wintEr foods
Homemade meals, particularly soups, are one of the best ways to pick up your immune system, says Miller. So throw the leftover chicken or lamb bones from your Sunday roast in a big pot and boil it up with carrots, celery, garlic and onions along with such therapeutic herbs as parsley (an antioxidant), rosemary (an antiseptic) and thyme (an antibacterial) to make a mineralrich, healing broth. Also, get a slow cooker to help you stick to a solid regimen of healthy homemade meals. You can prepare lamb shanks or vegetable medley in the morning, chuck it into the slow cooker and by the time you come home in the evening, your meal is ready, says Miller. A great way to boost the immune system is to switch to a cleansing diet a week or two before the start of a new season, says naturopath and nutritionist Saimaa Miller. Avoid stimulants such as caffeine, alcohol and sugar, as well as dairy, wheat and soy. Increase your intake of garlic, onion and ginger, which help reduce inflammation, relieve congestion and promote healthy blood flow, and lemon, which alkalises the system. Load up on cruciferous vegies such as broccoli and bok choy, which are high in sulforaphane, a natural detoxifier.

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Weather colds and flu naturally this winter, says Bonnie Vaughan

Cold and flu season is here and you know the drill: wash your hands as often as possible, avoid crowds, and cover your mouth when you sneeze. Heres what you might not know you can also embrace a whole host of natural remedies that can help ward off viral infections and even shorten their duration once youre stricken.

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Drink plenty of fluids

Perk up the traditional hot lemon drink by adding any number of extra-therapeutic natural ingredients, such as: manuka honey, an antibacterial; ginger, an antihistamine; cloves, to reduce inflammation; and peppermint or cinnamon, to warm the body.

preventative measure is more effective than waiting until youre struck by that first chill, ache or sniffle. Fittler recommends a compound supplement containing the root forms of Echinacea angustifolia and Echinacea purpurea at a standardised daily dose of 2.5-5mg. According to studies, says Fittler, the Ayurvedic herb Andrographis paniculata has more promising results when taken once cold and flu symptoms set in. She recommends a daily dose of 4-6g in tablet form. For more persistent, chronic conditions, Fittler recommends Astragalus membranaceus at a recommended dose of 2.5-3.4g in tablet form.

elemental zinc per day if youre healthy and 25-50mg per day if youre ill. And, as with all vitamin supplements, she adds, always take with food.

gEt a profEssionaL tunE-up

If youre feeling sluggish and rundown, acupuncture can help. Chinese medicine is all about giving the immune system a boost, says acupuncturist Jennifer Jones. She advises seeing a practitioner as soon as you start feeling under the weather for a gentle combination of acupuncture and herbs. The treatment will depend on the stage and severity of the cold or flu, she says. If its a virus, for instance, we can use different expelling methods that will open the pores and make you sweat, giving an exit path to the pathogens. Jones also recommends cupping therapy. It gets that blood flow coming through, warms up the lung area and stimulates the immune system, she says. Manual lymphatic drainage is a gentle, therapeutic massage that uses repetitive techniques to stimulate the bodys lymphatic and circulatory system. As massage therapist Blanca Quincoces says, Our lymphatic system is our front line of defence in fighting infections and transporting metabolic waste, excess water and bacteria out of the body.

taKE your vitamins and minEraLs

A diet rich in vitamin C and antioxidants will reduce the likelihood of getting sick in the first place, but new studies show that vitamin D does a much better job at staving off colds and flu. Researchers believe vitamin D competitively inhibits the rhinovirus by blocking specific receptors, meaning the virus cant lock into the cells, she says. Thanks to overly diligent sunscreen application and sun avoidance in general, up to 70 per cent of Australians are vitamin-D deficient, which leaves the body vulnerable to viruses. While the official government recommended daily allowance (RDA) for vitamin D is 200-400 international units (iu) a day, we need 4000iu (or 100mg) daily to simply maintain the vitamin D levels we already have. About 10 to 15 minutes of unprotected sun exposure early in the morning or late afternoon will help bring levels back up, as will vitamin-D-rich foods such as oily fish, fortified dairy and eggs. Fittler strongly advises asking your GP for a blood test to determine your level before taking a supplement. A recent study has shown that zinc supplements taken within 24 hours of the onset of cold symptoms can expedite recovery. Fittler recommends 15mg of

Know your hEaLing pLants and hErbs

Nutritionist and herbalist Emily Fittler explains that individually prescribed herbal formulas are required for those suffering from specific cold and flu symptoms, such as a persistent cough or stubborn sinus issues. But there are a few you can access easily over the counter to prevent or mitigate infection. Check with your healthcare provider first to make sure there are no contraindications with other medications or health conditions. The most popular and accessible of these herbs is echinacea. Contrary to popular belief, however, scientific evidence that it reduces the severity and duration of upper respiratory tract infections is inconclusive. A recent Australian study of travellers on long-haul flights found that taking echinacea as a 160

to find a natural medicine practitioner, visit: Australian traditional Medicine Society, www. atms.com.au; National Herbalists Association of Australia, www.nhaa. org.au; Australian Natural therapists Association, www.anta.com.au.