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5 MUST DOs for winter health – avoid flu and colds

triangleThe immune system can protect you – but will it?

Here are a number of things that you MUST do if you are to help your immune system to stay on top of all the bugs circulating during winter

Be sufficiently rested.

This may seem like a no-brainer, but we are often under pressure to deliver in both our personal and professional lives and this leads to a lowering of our immune defence.

How then do we “bank” rest to give our body the resources to stay well.

Get to bed early at least 1 x during the week.  Lights out by 9:30 is a good guideline.  Sleep in 1 weekend morning, say an extra 1-2 hours longer than the working week.   Both these practises will give you a surprising degree of resilience.

There is plenty of evidence both “common knowledge” and research based, that support the notion that extra rest is very powerful in keeping us well.

PHYSIOLOGY TIP:  The body repairs and heals during rest, – think rest in hospital to get better.  Induced coma to give the body a chance to put energy into repair and recovery.

Exercise every day.

Really! I hear you say.  There are so many benefits of movement, there isn’t enough ink in the world to record them all!  Take the NIKE approach and just “do it”.

Moving with intensity that is at your level, will dissipate adrenaline and reduce stress markers.  This will boost immunity – beginning to make sense?

The High Intensity Interval Training or HIIT, is proven to be very powerful at triggering the body systems to move toward better function.

Name  some HIIT exercise I hear you ask…  How about skipping for 2 minutes,  stationary bike for 10 sec bursts 5 x in 5 minutes, run some stairs, 50 body weight squats without stopping, – you’re getting the idea.

No chatting possible in this exercise style – you’ll be too puffed!  Excellent stuff.

Serious BUT.  Never do this type of exercise if your are tired and feel that you might be coming down with something!   Your energy will be too low to recover and fight the bugs in your system.  Sleep is the answer at that point.

Eat Fresh with lots of colour

Fresh foods that have a high level of green / yellow / orange will provide good nutrients to support good health and immunity.

The Greens will provide chlorophyl – great for liver health

The Yellow/Orange will offer Vitamin A essential for cell health – particularly the cell wall.

Fresh means picked today or in the last few days.  Shopping once a week means that the veggies are a few weeks old by the time they get to your plate at the end of the week.  Many nutrients are not longer present by that time.


This is often a confusing area for many.   Some authorities still recommend that supplements are unnecessary if your diet is good.  I would suggest that that is true if you grow your own in awesome soil that is busting with minerals and beneficial bacteria and you go from garden to table on the same day.  Mostly that is not the case for our food or its freshness, so simple supplements are highly recommended.

Good old Vitamin C is enjoying a come back. It wasn’t cool because it was so familiar, however, its role is so well documented that you can Google that yourself.  It is very protective so include a good quality buffered mineralised version with co-factors such as Bioflavonoids, Vit A & E and Zinc.

A good quality mineral blend is also very important – this will support so many chemical reactions in your body, they are pretty essential.  Again the soil has to have them before they are in your food, and some don’t last long if the food isn’t fresh.

Chiropractic adjustment 

The work of Roger Sperry in the 80s showed the impact of poor posture and body distortion on the nervous system and brain activity.  The more twisted the posture the higher the level of brain activity to keep you upright in gravity.  Stress reduces immunity – that is not in dispute.

Being strong and stable in gravity is a great boost to your immunity, because it frees up resources and energy to fight infections.  HOS has collected client data for over 20 years and we can say that as individuals posture and stability improve their resilience to infection is much improved.

Does that sound like 5 things you could include in your week starting today!

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