As the days get colder, even on the Côte d’Azur, it’s important to keep our immune system well-nourished and supported… writes Naturopathic Nutritionist Erica. Winter is the time of year when our system needs more rest and extra care. It’s also important to remember that being sick is not always bad sometimes, allowing our body to clear inflammation and slow down is exactly what it needs.
We often put pressure on ourselves to avoid getting sick, when a short illness can be part of maintaining strong immunity throughout the year.
Listen to your body when fighting an infection and get as much bed rest as you can to conserve your energy.
Here are some essential tips to boost your immune system and some natural remedies for colds and flu:
How to best support your immune system
Reduce or eliminate refined sugars & white flour
These can be pro-inflammatory and cause congestion.
Instead, choose naturally sweet foods and ancient grains such as petit épautre, kamut, or buckwheat flour.
Vitamin C boost
Incorporate citrus fruits, peppers, kiwi, and parsley into your daily meals for a potent dose of immune-supportive vitamin C.
Supplements for immunity support
Helpful options include:
Vitamin D, Vitamin A, Vitamin C, Zinc, Echinacea, Elderberry, Turmeric (with black pepper), Grapeseed extract, and Quercetin.
Support your gut microbiome
Increase prebiotic and probiotic foods to strengthen immune resilience.
Prebiotic sources:
Garlic, onions, leeks, asparagus, banana, seaweed, most fruits and vegetables, beans, and whole grains (oats and barley).
Probiotic sources:
Kefir, pickled vegetables, sauerkraut, tempeh, kimchi, miso, coconut yogurt.
Consume a variety of mushrooms
Mushrooms contain beta-glucans nutrients that offer strong support against respiratory tract infections.
Incorporate antimicrobial botanicals
Use herbs such as oregano, sage, and garlic for their natural antimicrobial properties.
Prioritise restful sleep
Improve sleep quality with a relaxing evening routine:
- Avoid electronics at least one hour before bed
- Read lightly or do gentle stretching
- Add a few drops of lavender essential oil for calm
- Reduce bright lights at night, as they interrupt melatonin production
Spend time outdoors
Regular activity outdoors helps you absorb oxygen-rich air from plants and trees and gain minerals from the sea air, both beneficial for immunity and lung health.
My favourite flu remedy: Fermented garlic-infused honey
Microbes (Germs) thrive on what we eat, and this homemade remedy is incredibly versatile.
Use it on toast, as a soup or as a salad topping, mixed into hummus, in salad dressings, as a glaze on tofu, or tossed with warm vegetables. If you are brave, you could eat one whole garlic, then you’ll get the full benefits!
It’s ideal for winter, especially when you feel a cold or sore throat coming on!
Note: Store in a tight-lid jar. During the two-week fermentation, open it daily to release bubbles.
It’s ready to enjoy after just two weeks!
WATCH VIDEO: How to make Erica’s Fermented garlic-infused honey remedy
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Health disclaimer: I do not claim to diagnose, cure or treat diseases, symptoms or illnesses. The information and service provided through the platform/consultations are here to provide individuals with an alternative holistic method if you choose to make changes in this direction. Please contact your medical practitioner if you have any medical issues.
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