The days are getting cooler and shorter which is a sure sign that the winter colds and flus will start to appear in your household if they haven’t already. Your best defence is to build up your immune system now so that you are less vulnerable to any germs kicking around your office, kids school etc. I have put together my top tips for keeping your immune system in tiptop shape over the next few months.

Stay Hydrated

It can be difficult in winter to drink enough fluids but being hydrated keeps you mucus membranes moist, which lowers the chance of a cold or flu taking hold in your nose and lungs. Try green teas or herbal teas if cold water does not appeal. Try to get 1.5l fluid in evenly spaced out through the day.

Lemon & Cayenne Drink

Start your morning with a glass of hot water, lemon juice and cayenne pepper. It’s a great way to get your hydration levels up first thing but also the cayenne pepper stimulates your immune system and circulation to help fight off colds and flu viruses. It is also a rich source of vitamin C.


Garlic contains Allicin, which stimulates the immune system to destroy viruses. Cut a whole bulb in half lengthwise and add it to your roast or bump up your winter soups and casseroles with extra garlic. Roasting the garlic smooths out the flavor without destroying the Allicin.


The healthy bacteria in your gut help to protect your body against, bacterial and viruses. A poor diet, antibiotics and not enough fibre in the diet can decrease your gut flora. I recommend supplementing with a good probiotic for 1 month over winter to boost your guts natural immune system and at any time you have taken a course of antibiotics.


I am not a big believer in taking supplements all the time however I have used a brand of supplements called Bioceuticals – Armaforce and Echinamide with our family and with athletes while overseas on training camps in the past 5 years and they work every time.

If all else fails and you do get sick this winter, make up a batch of chicken and vegetable soup, rug up, rest and enjoy the down time….

About the Author
Kelley Bright

Kelley Bright is a highly credentialed health and fitness expert who holds a Masters degree in Nutrition/Dietetics, Bachelors degree in Exercise Science and a Diploma of Naturopathy.

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