Winter Wellness

Winter Remedies 

​As the cold weather starts to settle in this winter, make sure you are staying prepared against the inevitable cold, flu and covid viruses going around. Whether you are already feeling the effects of the winter blues, or you’re trying to build up a more resilient immune system, there are a few key changes you can make to get you and your family on the mend!
The fundamental pillars to building a more resilient immune system are attainable and require a few small changes to get you back on track. We have listed the most important aspects below;


Sleep pattern
A good night’s sleep is vital for the resilience of your immune system, and research tells us that 8 hours is the optimal number. Understandably 8 hours of sleep a night may be out of reach for many of us, however aiming to get as close as you can, significantly improves your chances of avoiding illness and getting run down this winter time.


Moderate exercise
Incorporating small doses of exercise into your daily routine allows you to get your endorphins going and enjoy some of the fresh air outside. Whether it’s walking, cycling, dancing, yoga, swimming, gym or Pilates, doing what makes you feel good can help fight off those winter nasties. For those of you busy with work, try opting for a walk instead of the bus or car or tag along with a workout buddy to get your daily dose of exercise and a catch up!


Nutritious food
One of the easiest preventative measures in winter is to fill up on healthy and nutritious food with every meal. Try incorporating a variety of vegetables, fresh fruit, proteins and health fats into your next weekly shop. Our favourite herbs and spices to help revamp your meals, whilst providing numerous health benefits include ginger, garlic, parsley, coriander, oregano, chilli, turmeric and thyme.

Natural remedies and ingredients


This winter we are stocking up on essential nutrients like Vitamin C and A, Zinc and Magnesium, which are great to get through your diet, however sometimes an additional supplement is needed to help you along your way.

• Vitamin A and beta-carotene are naturally found in orange vegetables such as carrots, sweet potato and pumpkin, as well as green vegetables such as kale, spinach, broccoli and broccolini. Other sources may include mangoes, dairy products and egg.

 

• Vitamin C is found in all citrus fruits and especially lemons, all berries, black currents, kiwi fruit, capsicum, tomato and leafy green vegetables.

 

• Zinc can be found within red meat, oysters, eggs, lentils, pumpkin seeds and nuts (we opt for unsalted).

 

• Magnesium is sourced from dark leafy greens, legumes, nuts, seeds, whole grains, avocado, banana, dark chocolate and oily fish such as salmon, sardines or tuna.

Herbal medicine can be used to supplement your natural diet and is useful for both prevention and support for viral infections. Naturopathy utilises herbal medicine backed by clinical research, including echinacea, elderberry, reish mushroom, astragalus, thyme and liquorice to name a few. Always check with your health practitioner before taking any herbal medicine for therapeutic use for any possible drug interactions or contraindications.


Please get in contact via the NordicHealth website or by phone if you would like a herbal tonic for the prevention or support of a viral infection as we head into winter.

Rest and regenerate
The most important tip of them all is to give yourself some downtime to rest and recover this winter, whilst keeping up your water and herbal tea intake. Try ruling out a weekend or afternoon in your schedule to truly relax and enjoy your favourite past time. Listening to your body and its needs to prevent illness before it begins.

Our favourite winter soup recipe

Our favourite soup recipe to keep you warm and full is the Minestrone soup by Jamie Oliver. Follow the link below for the easiest and most nutritious soup for the whole family;

https://www.jamieoliver.com/recipes/vegetables-recipes/minestrone-soup/