Getting Well Naturally in conjunction with the Shire of Melton and the Caroline Springs Leisure Centre are pleased to announce a series of health and wellness events in Caroline Springs throughout 2010.

The Pipes Pantry Program incorporates a fun exercise workshop,  followed by a talk from Naturopathic Nutritionist, Merril Bowater ND on nutrition and natural means to achieve optimal health and wellbeing,  followed by a meal in the cafe known as Pipe’s Pantry. The Caroline Springs Leisure Centre is hosting these events and all bookings need to be arranged through the lesiure centre.

Contact:  Margaret Zerafa, Sports Program Officer on 9747 5356 to book.  (Places are limited and filling fast)

Venue:    Caroline Springs Leisure Centre , 9-19 The Parade Caroline Springs, Caroline Springs Vic 3023

Email:  margaretz@melton.vic.gov.au

Cost:  $8.00

Time: 6.30pm – 8.30pm

Come along and enjoy a plethora of thought provoking and entertaining seminars.

Feb 10   Healthy Wellness. A Celebration of Naturopathy Week.

If you’ve ever considered seeing a Naturopath, this seminar is not to be missed. Find out the questions you need to answer to discover if you ready to join the millions of Australians who view their Naturopaths as a vital health coach for their ongoing health & wellbeing.

May 12   Natural Solutions to improve Heart Health

Beyond beta-blockers, calcium channel blockers and diuretics, lies a world of natural and nutritional means to deal with high blood pressure, high cholesterol and heart palpitations.  Come and learn how you can improve the health of your heart and circulatory system.

Jul 14    Nutritional Deficiencies in the Land of Plenty

Throughout Australia and the western world nutritional deficiencies are rampant. Come along and discover the most common deficiencies nutritionists see everyday. Learn if you are at risk of deficiencies and some simple things you can do to protect yourself in the future.

Aug 11    Andropause and the Male Midlife Crisis

This is a vitally important seminar for every man over the age of 40. As there is only seating for 25 people, we urge you to book early to avoid disappointment.

Just as women experience Menopause, men experience Andropause. This can have a dramatic effect upon a man’s mental and physical, health and wellbeing. (Fatigue, weight gain, muscle loss, depression/anxiety, loss of drive, libido problems, etc.)

Can along and learn how to get on top of Andropause and feel healthy and happy again.

Oct 13    “Let Food be Thy Medicine” (Hippocrates the father of Modern Medicine)

This fascinating seminar will open your eyes to the importance of food in the prevention and treatment of ill health. This seminar will equip you with the basic information you need to make informed food choices for your continued health and wellbeing.Upcomim

Getting Well Naturally’s clients can also soak up views of the lake and it’s surrounds which provides a relaxing ambience for Naturopathic check-ups.

Ten years ago Caroline Springs was vacant land full of rocks, clay and thistles. Developer Lend Lease, saw an opportunity to create a whole new community and town centre. Indeed, Melbourne’s western suburbs growth corridor, is truly a phenomenon. Caroline Springs is now a thriving metropolis dotted with with lakes, wetlands and cutting edge architecture. It is home to over 16,000 residents with more land to be built on!

Incredibly this very popular new suburb is only 20 km from Melbourne’s CBD and has freeway access directly into the city via the Western Ring Road and West Gate Bridge. Being so close to the CBD enables clients from all over Melbourne, to travel to Getting Well Naturally (GWN – Naturopathic Clinic) through a network of freeways across the city.

Having worked in Kew (10 mintues from the CBD) I regularily saw clients from throughout Melbourne’s eastern and south eastern suburbs. Indeed, many of these clients continue to visit Getting Well Naturally in our new home at 1 Greville Street, Caroline Springs.

As a Naturopath, I couldn’t have hoped for a more idealic setting for my practice. With stress such a part of our daily lives, to work in such a beautiful environment does wonders for my health and wellbeing and that of my clients.

If you live in Melbourne and like what Getting Well Naturally has to offer, don’t be deterred by venturing into new territory. Seeking out services that are convenient to your home is understandable but exploring new horizons is where the magic happens.

We guarantee you’ll will enjoy visiting Getting Well Naturally and Caroline Springs and your health and wellbeing will thank-you for it.

It’s not uncommon for my clients to present with blood test results which indicate that their Thyroid Stimulating Hormone (TSH) is within the normal range. Therefore, any notion that the thyroid is out of balance is dismissed by their GP’s.

However, there is now much evidence to support the notion of subclinical hypothryoidism. In other words, if your TSH blood tests show that you are on the lower end of the range, there’s a good chance that your thyroid may not be functioning as well as it could.

Iodine deficiency is extremely common and without sufficient iodine, the thyroid cannot make T4 or T3, both of which govern metabolism throughout the body.

The thyroid is also significantly affected by stress and infection. Both of which can produce thyroid abnormalities.

Women who experience PMS and peri-menopausal symptoms may also be suffering from thyroid imbalances.
Interestingly, thyroid function flutuates throughout the menstrual cycle. It’s generally, more sluggish in the premenstrual and menstrual phases and more efficient during the remainder of the cycle.

Balancing the thyroid through targeted supplementation (I prescribe ‘Thyrobalance’ by Metagenics) has worked wonders for many of my clients. Not only for weight loss but also for increasing energy and alleviating feelings of depression.

If you feel the cold, experience fatigue, depression, weight gain, dry skin or a horse voice, it’s worth investigating a possible thyroid link, regardless of your TSH results.

Visit www.gettingwellnaturally.com.au for an appointment.

Best of all, in terms of herbal medicine, oats act as a nervine. This means that they nourish and tone the nervous system and reduce stress. To make oats into porridge it’s just a 1/2 cup or less of oats to a cup of water and cook. This rich, creamy mixture is also fantastic for stabilizing blood glucose levels and keeping you fuller for longer. Oats were originally used as the first medicine for diabetes. It was known as the oat cure. In addition to being a source of complex carbohydrates, oats are also a source of protein, the building blocks of the body. Oats are also a source of fibre which is essential for weight loss as a bowel that moves daily reduces additional weight from fecal matter. Oats are also a source of Beta-glycan which reduces cholesterol. It makes good nutritional and economic sense to eat foods which are minimally processed.

Fruits and vegies are another classic example of foods which are very cheap to buy in comparison to processed foods and yet the difference in price and nutrients is staggering. The empty calories in a couple of slices of white bread pale in comparison to an apple/pear.

White bread has been so refined that vitamins such as folate and B1 have had to be added back in to make up for the the absolute lack of nutrition that the refining process has created. White bread breaks down to a very simple sugar – glucose which causes a spike in blood glucose and insulin levels. In someone who is insulin resistant (significantly overweight) this means that the glucose will be converted into more fat stores as the body is unable to process it effectively.

In comparison, apples and pears while also a source of glucose, contain large amounts of fibre which slows down the absorption of glucose and helps to stabilize blood glucose levels. This reduces the risk of diabetes and weight gain. They also fill you up for longer. Interestingly, apples and pears also act as prebiotics in the gut. This means that they produce beneficial bacteria which assists with immunity, maintaining the pH of the blood, reducing cholesterol and creating some B vitamins. Bowel function is also greatly assisted, lessening the risk of bowel cancer.

Vegetables are very economical to buy and can really bulk up a meal. If you spent $30 a week on fruit and vegetables you would be astonished at how many meals you could create. It you combined this with $25-$30 worth of meat, fish and eggs plus $20 worth of nuts, you would have the basis for multiple meals and snacks. In these economically challenging times, a diet based on wholefoods can go a long way towards achieving a healthy weight and bank balance.

The website www.yourhealth.gov.au is where you need to go to make your comments.

As a Naturopath my focus is largely on preventing ill health through dietary and lifestyle advice and natural medicine. I believe that educating people on the benefits of healthy living is the key to a healthier and happier Australia. The following is my submission to the Rudd Government on healthcare reform:

Submission to the Health Reform Taskforce
11 September, 2009

My name is Merril Bowater and I work as a Naturopathic Nutritionist in Melbourne’s west.

I am fortunate to be able to spend up to an hour with new clients discussing the benefits of healthy dietary and lifestyle choices to address their health concerns. This education encourages my clients to learn how to keep themselves healthy in the future.

Our doctors are under enormous time constraints and do not have time to discuss preventative medicine, dietary and lifestyle issues with patients.

My clients often comment that they appreciate the extra time that a Naturopath spends with them and the focus on ongoing wellness. Giving people greater responsibility for their health is empowering and cost saving for the health care system in general. This in turn, produces a healthier and more productive nation.

A recent client of mine was prescribed a cholesterol lowering medication but he confessed to spending $200 a week on fast food. Clearly this is counter-productive. With the right dietary/lifestyle advice he could reduce or eliminate the need for expensive prescription drugs and learn how to manage this condition himself. This would produce a significant saving for the PBS.

Medical intervention with drugs can be life saving. However, many of my clients discontinue their prescribed medications due to the side-effects which are often worse than the original condition. If they do continue with their prescribed medication, they often have to resort to taking additional prescription drugs to deal with the side-effects of the original drugs that they are taking.

Most Naturopathic clients are looking for a safe and effective way to manage their health conditions with few or no side-effects. Naturopaths are often sought out as a ‘last resort’ by frustrated and very ill people with multiple pathologies, who have been through a battery of tests, procedures and prescriptions. Having reached the end of their tether with the healthcare system, they are willing to pay for consultations and natural medications out of their own pocket to achieve a sense of wellbeing and control over their health.

However, many more people are unable to access Naturopathic healthcare due to the cost.

Health funds cover Naturopathic consultations with good reason. They know that it makes sound economic sense to keep people well with education, rather than to foot the bill for surgeries, hospital stays and specialists which runs into the thousands.

If people could be given the opportunity to consult with a Naturopath to enhance their ongoing healthcare, I believe it would be very well received and the outcome could be dramatic for the nation.

Most of our most serious health concerns are entirely preventable with the right knowledge. I see weight loss clients every week who are in danger of heart disease, diabetes and cancer, reduce their risk of these conditions simply by changing their diet and lifestyle. On a large scale, this could save the country billions.

I’m not advocating Medicare coverage for Naturopaths but other incentives such as one off discount vouchers for an initial consultation with a Naturopath could work very well indeed.

We have the opportunity to change our health care system for the better. Let’s combine complementary medicine with western medicine for the best health outcome for our nation.

Merril Bowater ND ATMS
Getting Well Naturally, Naturopathic, Nutrition & Weight Loss Clinic
1 Greville Street, Caroline Springs Vic. 3023
Ph: (03) 8683 9487
gettingwellnaturally@gmail.com
www.gettingwellnaturally.com.au

If you would like to send comments longer than 500 words I’d recommend mailing your letter to the: Health Reform Taskforce, MDP 155, GPO Box 9848, Woden ACT 2601 (as the comments box on the website cannot handle submissions longer than 500 words).

There would be no pain or depression, no allergies or constant infections. No irritating skin problems or difficulties conceiving a baby. No obesity or heart disease.

Alas, life is complex and our bodies are subject to stress, pollution, internal toxins, bad diets, a lack of fresh air and exercise, work and family commitments and a myriad of other stressors that detract from your health and wellbeing.

Maintaining abundant health in this scenario is a challenge but it’s not inconceivable.

All it takes is a conscious commitment to live well and be well.

We live in a society were ill health is tolerated as the ‘norm’. If you’ve got a headache then reach for a pain reliever. If you’ve got a bad back take an
anti-inflammatory.

There’s no doubt that these drugs do work, the pain subsides but the problem remains. Symptomatic relief is very tempting but at some stage wouldn’t you want to get to cause of that discomfort and fix it if you could?

Let’s take the example of a reoccurring headache. Would you be surprised to learn that it may simply be a sign of dehydration? Alternatively, your blood glucose levels may have dropped or you may have a sinus infection or eye strain, neck and shoulder tension, a vitamin/mineral deficiency or any one of a myriad of other potential causes.

As a Naturopath I’m trained to take everything into consideration and view your life holistically. Therefore, during an initial consultation while discussing your medical history (past and present) I’ll be looking for clues to explain the cause(s) of your discomfort.

Your diet speaks volumes about your health both past and present and your potential to develop preventable health concerns in the future. Your working and living environment and past and present stressors also provide clues. Risk factors such as being overweight, smoking, high blood pressure, etc. all impact significantly on your current and future health.

Despite the myriad of health concerns that my clients present with, there is infinite potential for every client to achieve greatly improved health and wellbeing.
It‘s not uncommon for my clients to present with 2-3+ serious health concerns during their initial consultation. The second consultation is very exciting as many positive changes have typically occurred. From a practitioner’s point of view this is very rewarding. From the client’s point of view this is a definite improvement and the start of a wellness journey.

I don’t see you as you are…but as you can be

Welcome to wellness medicine.

I envisage your body full of youthful energy. Fit and capable of fighting infection and disease naturally. Your body is designed to heal itself and given the right ingredients, I can help your body to do just that.

Almost every cell in your body is renewed every 100 days. So by making some positive changes to your diet and lifestyle, you can look forward to a body which is strong and healthy for a lifetime.

It’s time to think about your health in a whole new light. It’s time to put your health first and realize that it is your most important asset. Make abundant health and wellness your priority today.

You have only one life to live and only one body to see you through it. Choose wellness and feel fantastic again.

Unlike pharmaceuticals where one drug is prescribed for one ailment only. Natural medicine, diet and lifestyle advice has a domino effect on the whole body.

For instance, the absence of just one nutrient such as zinc, has wide ranging affects on the body. It affects the health of the immune system, leaving the individual prone to viral infections. It can affect reproduction and hormone synthesis (especially Testosterone in men).  Zinc deficiency can also exacerbate skin conditions such as eczema and acne and insufficient zinc is also a factor in depression and anxiety.

For most clients this would simply be an unrelated mix of ailments. But to a trained Naturopath there is an undeniable link between these symptoms.  So instead of their GP prescribing an anti-depressant or anti-anxiety drug and a cortisone cream for their skin, a Naturopath would prescribe the missing ‘ingredient’ in this case zinc and the ailments could all  be treated safely and effectively.

Indeed there are countless other uses for zinc in the body as it is involved with some 500 chemical reactions throughout the body. But supplementing with zinc alone is often not sufficient to affect any real change. The reason for this is that zinc requires other co-factors such as vitamins and minerals for it to be absorbed properly.

Dosage is also an issue. Using the Zinc Taste Tally the degree of zinc deficiency can be determined. The client is asked to hold the zinc liquid in their mouth until they can taste it. The longer it takes to taste the zinc the more deficient they are. Using this very simple test a Naturopathic Nutritionist can determine the extent of the deficiency and the relevant dosage required to replete it in the body.

If the client is extremely zinc deficient a special zinc drink may be prescribed to bring zinc levels up quickly.

Carbohydrates break down to glucose (sugar) which is stored in the skeletal muscles and the liver via the action of insulin from the pancreas. If the body cannot store all of the glucose or use it up quickly enough, it is stored in the next safest place – adipose tissue (fat cells). High blood glucose levels and high insulin levels predispose the individual to developing Type II Diabetes, so the body will deal with glucose in preference to any other type of macronutrients (ie fats and proteins) because it has the ability to cause considerable harm. (Unchecked diabetes can result in blindness, kidney failure and limb amputation) so ensuring that blood glucose levels are within the safe range is absolutely vital for overall health and wellbeing.

The difficulty is that most Westerners have been encouraged to eat a high carbohydrate, low fat diet. Recent research has concluded that these diets are associated with Metabolic Syndrome X which is high blood pressure, high cholesterol, diabetes and obesity. All driven by insulin resistance which occurs when the cells of the body cannot absorb enough glucose, despite the presence of insulin. At my Naturopathic clinic, Getting Well Naturally, one of the most important treatments in people predisposed to Metabolic Syndrome X is to resensitize the body to insulin. There by reducing high blood glucose levels and the potential for developing diabetes.

Many people are unaware that vegetables are a valuable source of carbohydrates. In terms of fat burning, vegetables are far superior to pasta, rice, bread and crackers as they contain vitamins, minerals, phytonutrients and antioxidants. Fruit is also a carbohydrate, however, it breaks down to fructose (fruit sugar) and this can be counterproductive in large quantities in a fat burning program. Grain based carbohydrates such as those mentioned above give the body a temporary high which leads to carbohydrate craving. The other issue is that it is almost impossible to stop at one piece of bread as the more you eat, the more you want. The reason for this is that carbohydrates such as these do not turn off the neurotransmitter in the brain which tells the brain that you are full. Therefore, you will keep eating bread, etc. and the excess energy is then stored as fat. (Be aware that restricting grain based carbohydrates is very effective for fat burning and weight loss, however, if you add in these carbohydrates then the fat burning will stop until the body has dealt with the glucose.)

Bulking your meals up with vegetables is very filling and much healthier than eating rice or pasta which is really just empty calories. This is especially true of white pasta and white rice as all of the fibre and nutrients have been removed. Fibre not only keeps you fuller for longer it also provides roughage for the bowel to keep fecal material moving and not stagnating in the gut and adding to the toxic load on the body. It is not uncommon for overweight people to be carrying a couple of kilos of fecal matter in their gut which needs to be eliminated – instant weight loss! Fibre also creates the growth of good bacteria in the gut which helps to keep the blood slightly alkaline, produces some B vitamins (mood & energy) and keeps the immune system in balance and working effectively.

Aim for at least 5 vegetables a day with meals.

With increased fibre comes the need for increased water to push the waste through the bowel. Failure to drink plenty of water while increasing fibre, will result in constipation. The body is 72% water and according to our client records, any client who is overweight is also dehydrated. The body craves water but it is not very good at telling you that it needs water until you have a dry mouth which is one of the last signs of dehydration. The body will create hunger to get more water in and if the food that you eat is devoid of water, then the body will send out more hunger signals in a desperate attempt to get the water in. This frequently results in weight gain.

Aim for 2 – 3 litres of water a day for optimal hydration, as the more hydrated you are the less your fat mass will be.

Protein foods are animal foods such as fish, chicken, lamb, beef, seafood and eggs. Protein is also found in nuts, seeds and bean/legumes. Protein breaks down to amino acids, half of which are essential to the body (ie the body has to get them from the diet, as it cannot make them itself).

These amino acids are the building blocks of the body and make everything from the hair on your head to the neurotransmitters and hormones in your brain and everything in between. Overweight people are typically protein deficient. Protein is essential for muscle growth which in turn burns fat. On a fat burning program you are encouraged to eat 5 meals a day with a portion of protein in every meal. Depending on your weight you will need either 110g of protein/day or 90g of protein a day (refer to Body Composition Analysis results). Refer also to the KetoSlim table which shows the amount of protein in various foods (ie 1 egg = 10g protein). Protein also tells the brain that you are satisfied after a meal. This is very important as grain based carbohydrates tell you opposite. Protein keeps you fuller for longer and slows down the absorption of glucose. Protein is also excellent for reducing stress and depression.

Aim for 5 serves of protein daily.

Fat provides more than double the amount of energy of either carbohydrates or protein, so it is not required in huge quantities but it is essential for fat burning. Fat has a variety of roles to play in the body and diets which are deficient in fat are just a problematic as those which have too much! Omega 3 fatty acids such as those found in fish and nuts up regulate the enzymes which cause fat to be burnt for energy, whilst down regulating the enzymes which lead to fat storage. Essentially ‘you need fat to burn fat’. Omega 3 fatty acids are also wonderful for reducing bad cholesterol (LDL) and increasing good cholesterol (HDL). Fat also increases satiety after meals keeping you fuller for longer.

Aim to increase omega 3 oils in your diet or via supplementation with high potency Meta EPA/DHA (6,000mg/day or 6 x 1,000mg capsules).

Exercise is also a very beneficial activity for fat burning as it can lead to muscle development which in itself leads to increased fat burning again.

While there are many elements to an effective weight loss program, knowing the correct information is essential to optimize your fat burning.

1. The first group of clients are those who are passionate about healing themselves through natural medicine supplementation, improved nutrition and living a healthy lifestyle. They prefer to use natural medicine in preference to pharmaceutical drugs to treat their health conditions.

2. The second group are those clients that know that their diet is not healthy and they are experiencing health concerns such as weight gain, high blood pressure, anxiety, depression, etc. but feel sure they can get on top of it, given the right information. Many of my clients who come for weight loss are already doing an exercise program but are just not getting the results that they desire because they don’t have all the information they need from a dietary or nutritional perspective to put it all together. There are also other things that affect a person’s ability to lose weight such as hormonal changes in the body (i.e. menopause, andropause, high cortisol levels, adrenal and thyroid issues), toxins, stress, inflammation, infection and allergies). Only by addressing all of these health concerns through natural medicine and diet, can real progress be made.

3. Another type of client that I regularly see are those using pharmaceutical drugs and experiencing lots of side-effects such as weight gain, reduced libido, reduced energy, etc. These clients are looking for a natural alternative to address their health concerns safely and without side-effects. A Naturopath is focused on treating the root cause of the illness rather than simply masking the symptoms. For example, instead of using antihistamines for Hay fever and affecting no real change, the Naturopathic approach would be to rebalance their immune system and supplement their diet with nutrients such as Omega 3 fatty acids, magnesium and zinc.

4. Finally, I see an increasing number of clients who have done the rounds of doctors and specialists and have completed untold numbers of tests, only to be given a complete bill of health. All the while these clients know in themselves that they are not well. In this instance the Naturopath is seen as someone who can explain why their body is producing the symptoms that it is and give them a holistic treatment plan incorporating natural medicine.

So did any of these client categories sound familiar to you?

Natural medicine focuses on changes to the diet, nutritional supplementation and herbal medicine. The treatment plan may also take into account environmental and emotional aspects of your health. For instance, what toxins have you been exposed to and what are your relationships like? Do you enjoy your work and how stressful is your life? Only by looking at the whole picture can potential explanations be given as to why your health has reached the state that it has. What is your body trying to tell you? What changes need to be made to ensure you have optimal health in the future?

Being the practitioner of last resort is not a glamorous title but it is an important one. When clients come to see me they’re frustrated, overwhelmed and at their wits end. They cannot understand why no-one can tell them what’s wrong with them let alone how to fix it. While these people are among my most challenging clients, they are also incredibly rewarding to work with, as each naturopathic consultation brings new information and improvements to their health.

As a Naturopath I get an unbelievable buzz out of helping people to help themselves. There is nothing better than providing an alternative to people who have tried everything else with little success. So if you fall into one of the above categories, you now know that Natural Medicine can help you to improve your health, not only for now but also well into the future.

12 Hints to Boost Your Winter Immunity

1. Viruses such as colds and flu are most easily transmitted when large numbers of people are gathered in confined spaces. Therefore, avoidance of these situations is recommended as much as possible during winter.

2. If you do find you yourself in this situation, staying well hydrated is the best way to avoid a contracting a virus. In winter the mucous membranes of the nose and throat can dry out as people gather indoors in heated rooms. Without adequate moisture (via water intake) these membranes are unable to effectively capture the virus in mucous to be blown out. Drinking up to 8 glasses of water per day can significantly reduce your chances of contracting a cold or flu.

3. Similarly, keep heaters at temperatures at or below 20 C to avoid drying out the atmosphere. If possible open a window slightly to let in some fresh air and use layered clothing to obtain a comfortable level of warmth.

4. Use a tissue to blow your nose or cough into, then dispose of it in the bin and wash your hands with warm soapy water. It may sound simple but this is a powerful way to avoid reinfecting yourself or infecting others. (Handkerchiefs are very unhygienic. They need to be disinfected and washed between every use.)

5. Getting adequate sleep/rest is essential to retain your immunity throughout winter. If you are rundown and sleep deprived you become a primary candidate for an infection, cold or flu to take hold.

6. Keep stress and sugary foods/drinks to a minimum. Both of these will reduce your immunity and leave you susceptible to colds and flu.

7. Keep alcohol to a minimum also as this depletes your body of essential nutrients needed for your immunity to keep you healthy.

8. Reduce or eliminate cigarettes from your life. Smoking damages lung tissue and the respiratory system in general. Therefore, smoking prolongs recovery from colds and flu and worsens the symptoms and severity of bronchial infections, leaving you open to developing bronchitis, pneumonia and pleurisy.

9. Maintaining an exercise regime throughout winter can be extremely powerful for preventing viral infections such as colds and flu. Just be sure to avoid heated swimming pools or any activity which is overly strenuous.

10. Eat fresh, unprocessed foods and avoid mucous forming foods. Your body’s natural response to infection is to reduce your appetite, as the energy required to digest your food is redirected to the immune response to fight the infection. Therefore, eating heavy/fatty foods slows down the healing process. The lymphatic system which works in conjunction the immune system also transports fatty acids around the body. So eating a meal of fish and chips will make the lymph flow even more sluggish which prolongs the healing effort. (The lymphatic system drains and filters toxins, dead infectious organisms, etc. from the cells. The flow of lymphatic fluid is enhanced with exercise.)

11. At the first sign of an infection, cold or flu make a cup of hot brewed tea/filtered coffee. Both tea and coffee contain antioxidant and antiviral properties. You can also add fresh ginger to tea to increase its healing properties. Peppermint tea and green tea are also good choices.

12. Load up on Vitamin C (otherwise known as Ascorbic Acid). My personal favourite is powdered Vitamin C which can be taken in water every hour. It does wonders for fighting an infection. Many studies have confirmed Vitamin C’s ability to reduce the severity and duration of colds and flu. During an acute infection the body will need many grams of Vitamin C a day to perform this function. Vitamin C is not stored in the body so it must be obtained from the diet or supplements. NB if you experience diarrhoea you have reached bowel tolerance so back off slightly until the bowel returns to normal.

This list contains just a few things you can do achieve Winter Wellness this winter, to boost your immunity and keep colds and flu at bay.