Anita from Merrifield Wellness shares her insight on maintaining a strong immune system during the colder months.

The seasonal shift that comes with autumn and winter can leave you feeling run down and vulnerable to illness, particularly if your immune system is weak or running on empty. Healthy nutrition, stress management and exercise can help to keep you fighting fit through the colder months.
Here’s my top tips for staying healthy this winter.

1. Stay active and keep moving!

It’s easy to sit down and snuggle up on the sofa with a cosy blanket on those cooler days. However, early morning exercise and fresh air will invigorate your soul and release the feel-good hormones to help you get through the day.

– Walking is a natural form of exercise that is beneficial for many reasons. It’s low impact and carries a very low risk of injury and naturally incorporates stretching and cardio with strong muscle movements. Morning exercise can boost your immunity by increasing the production of T cells and antibodies. Additionally, walking can be done anywhere and in almost any conditions.
– Yoga & Pilates can be very effective at relieving stress and improving relaxation as well as toning muscles and building strength. Since muscles are sometimes stiff and sore in the morning, using a gentle series of movements is a good way to warm them up and prepare the body for aerobic exercise or more vigorous activity. Try attending some classes so that a professionally trained instructor can observe your technique and make sure you’re not at risk of injuring yourself. Michelle M-FIT can help guide you. http://m-fit.com.au/

2. Cook fresh, local, seasonal produce.
Autumn and winter are the seasons of warm, earthy foods like pumpkins, parsnips, carrots, squash, sweet potatoes, stone fruits and winter herbs. By selecting and eating seasonal produce you are aligned with the healing properties that those particular foods offer. To become more grounded as we head into the colder months, focus on nutrient-rich spices, soups, broths, root vegetables and casseroles. It’s easy to build a strong and healthy immune system by simply visiting the local farmers market, which will showcase seasonal fruits and vegetables.

3. Mindful Meditation.
Listening to your body, resting and managing your stress is key to maintaining a health immune system. Research suggests mindfulness meditation affects the regions of the brain that control immune function and increase levels of circulating antibodies that identify and eradicate pathogens like viruses and bacteria. Sitting in stillness will not only encourage a greater sense of well-being, but it will help support immune function. This practice can be implemented for 15-minute intervals once or twice a day around your daily routine.

4. Preventative Herbs and Supplements.
There’s a wide range of botanical herbs and minerals that have traditionally been used to combat the onset of a cold or flu. Herbal tinctures made from echinacea, astragalus, gingko, garlic and ginseng are good examples of herbs that may help to reduce the severity of symptoms. Consultations are available with Anita Hale (Naturopath, Clinical Nutritionist and Western Herbal Medicine Practitioner) for Herbal Prescriptions. Private Health rebates are also available. For more info go to www.merrifieldwellness.com.au

5. Small Frequent Meals
Manage fatigue and sustain energy with small, frequent meals. This approach to getting through the day controls hunger and makes it easier to eat just the right amount without overdoing it.

6. Essential Oils.
There are many essential oils that may be useful in treating the symptoms of colds and congestion. Use essential oils in a blend, with other essential oils and a carrier oil, in the bath or through inhalation. Essential oils for colds and congestion are often bactericidal and stimulating, which allow the body to fight infection and strengthen the immune system. Consult a qualified and registered Aromatherapist/Naturopath for further advice before using essential oils. Under no circumstances should essential oils be used in cooking or ingested.

A few essential oils I recommend are:

• Eucalyptus essential oil is an antiviral and decongestant oil so is extremely useful in helping to treat colds and congestion.
• Rosemary essential oil is antiseptic and antimicrobial.
• Tea Tree essential oil is bactericidal, anti-infectious, expectorant and antiseptic, which means it relieves the congestion caused by colds and fights off infection.
• Lavender essential oil is antiseptic and antimicrobial in its actions, in addition to possessing a number of other properties which are capable of uplifting the spirits and restoring health.
• Oregano oil has high concentrations of the aromatic phenol called carvacrol, which offers potent anti-bacterial, anti-fungal and anti-viral properties. Oregano oil also has anti-inflammatory properties and provides relief from an upset stomach.
• Citrus. Sweet orange, lemon, and grapefruit essential oils are all antimicrobial and destroy airborne germs with their high levels of limonene. Citrus oils are highly beneficial to the liver and lymphatic systems, which makes them a double bonus for cleansing the blood of toxins.

Anita Hale, Merrifield Wellness

To get in touch with Merrifield Wellness visit her website or Facebook.