This is the time of year when there’s nothing better than tucking into lovely hearty casseroles and mashed spud! But also it’s flu season and the time of year that some asthma can worsen and people with mould allergies really suffer. This brings up a few issues to be aware of this season.

If you want to keep yourself out of harms way there are some key nutrients to focus on. To reduce the frequency of asthma attacks and prevent onset of colds and flus Vitamin C, Zinc and Bioflavonoids can really make a difference. You can get these from your diet, you’ll find vitamin C and bioflavonoids in leafy greens and colourful fruits and vegetables such as rainbow chard, silver beet, spinach, parsley, capsicums, eggplants, carrots, red cabbage, red onions, kiwi fruit, oranges, red grapes, broccoli.

So it’s important to include as many colourful veggies with your yummy casserole and mash as possible! If your diet is lacking, you can always turn to supplements in the winter season for a boost. My recommendation is to get a vitamin C powder with added bioflavonoids and have 4000mg/day (Adult dose) to ward off colds and reduce the severity of allergies like asthma, hay fever and chronic sinus.

Zinc is an important immune nutrient and it can be found in nuts and seeds – raw and natural of course – in oysters, eggs and in meat and wholegrains. If you need to take a supplement then I recommend taking 30mg/day(Adult dose) to assist the immune system but only for the winter period as long term Zinc supplementation is not recommended.

“Zinc is an important immune nutrient and it can be found in nuts and seeds – raw and natural of course – in oysters, eggs and in meat and whole-grains”

Vitamin D is also very important for immunity.  It is impossible to get Vitamin D from the sun in Victoria in winter because the UVB light wavelength does not reach us due to the tilt of the earth at this time of the year. I recommend supplementing over winter at 5000IU (Adult dose) per day.

Some key foods to include in your diet are garlic, ginger, chillies, spices such as cumin, paprika, cayenne, turmeric,  and cinnamon as these are all warming to the gastrointestinal and respiratory systems. If you have a cold, they will help to thin out the mucous and assist its elimination by the body. Garlic and onions have natural anti-biotic compounds.

For allergy sufferers remember to ventilate your house often, but not on those misty or rainy days, as mist carries mould spores and can make things worse. Also if you do suffer from allergies in winter check if you have garden beds hard up against the house these can cause dampness inside. Also check the ventilation in the bathroom as this is also a source of mould spores as is a leaky roof.

Lastly, if you need a bit of help this winter season, don’t hesitate to call and make an appointment. We can have the sniffles cleared up in no time and boost that immunity so that you can get on with living!