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Home Blog Recipes DEALING WITH COMMON COLDS – PART 2 PREVENTION – A COMPREHENSIVE NATUROPATHIC FOOD, HERBAL AND LIFESTYLE GUIDE

Recipes, Wellness

DEALING WITH COMMON COLDS – PART 2 PREVENTION – A COMPREHENSIVE NATUROPATHIC FOOD, HERBAL AND LIFESTYLE GUIDE

13th March 2019
Anthia Koullouros

The following herbs & supplements are available through our Naturopathic Clinic. Some will be Practitioner Only and will be noted as so. This means they are only available to Anthia’s existing patients and clients.

IMMUNE BOOSTING HERBAL TONIC LIQUIDS

**Only available for existing patients of Anthia as they are Practitioner Only.

Echinacea root. A herbal immunostimulant. Indicated as a preventative as well as a treatment for acute infections.

Olive leaf. Traditionally used for its antioxidant properties that help protect the body from the continuous activity of free radical damage caused by pollution, poor diets, stress and exposure to toxins and benefits the immune system.

Astragalus root. An immunomodulator, tonic, adrenal support, antioxidant. Indicated for chronic infections and fatigue. This herb is not recommended during an acute infection.

Cat’s claw. An antioxidant and anti-inflammatory indicated for chronic infections, fatigue and inflammation.

IMMUNE BOOSTING HERBAL TEAS 

No: 83 Winter Olive Organic Tea By Ovvio Indicated for general immunity. An invincible tea; bold and potent. Strengthen you reserves and sail through winter. Made with organic Elderflower, Lemon myrtle leaf, Olive leaf, Eyebright and Peppermint leaf. Drink 3 cups per day. 

No: 30 C Strength Citrus Organic Tea By Ovvio A simple and delicious antidote to feeling under the weather. Rich in natural vitamin C ingredients such as organic Rosehip, Orange, Licorice root, Elderberry, Elderflower and Blackcurrant. Drink to vibrant and exuberant health! Drink 3 cups per day.

IMMUNE BOOSTING VITAMIN & MINERAL SUPPLEMENTS

Vitamin D. Maintains healthy immune function. Vitamin D has been shown to play an important role in regulating the immune system. The dose depends on your current blood levels and exposure to sunlight and dietary sources.

Immunocare by Metagenics 60 tablets **Only available for existing patients of Anthia as they are Practitioner Only.

Provides extract equivalent to 5.0 g of astragalus per tablet. Astragalus is an immunomodulator, tonic, adrenal support, antioxidant. Indicated for chronic infections and fatigue. This herb is not recommended during an acute infection.

Super Mushroom with Astragalus 30 tablets **Only available for existing patients of Anthia as they are Practitioner Only.

Ingredients in this formula have been traditionally used or shown to enhance and regulate immune system function, provide symptomatic relief of upper respiratory tract infections, including mucus congestion and provide support during times of fatigue and lack of strength.

Green Pastures Fermented Cod Liver Oil Blue Ice. Available over the counter in a capsule or gel/liquid form. It’s a rich source of fat soluble vitamins, A, D, and K2 and other healthy and essential fats for growth, proper utilization of minerals and water-soluble vitamins, and normal development of the brain and the nervous and reproductive systems, musculoskeletal and immune system health. Adult dose: 1-2 teaspoons or 2-4 capsules per day.

IMMUNE BOOSTING PROBIOTICS

Ultra Flora Immune Enhance 30 VegeCaps **Only available for existing patients of Anthia as they are Practitioner Only.

Probiotic strains in this formula have been shown to help enhance healthy immune system function, reduce duration and severity of colds and maintain healthy gastrointestinal immune function and support beneficial intestinal bacteria adherence.

IMMUNE BOOSTING FOOD AS MEDICINE

Micronutrient deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E have been shown to affect immune system health. Eating a balanced whole food, unprocessed fresh and seasonal diet will give you the nutrients you need. Sourced from healthy planet and animals. Including plenty of healthy fats, proteins and carbohydrates. Enjoy cold pressed juices made from fresh vegetables and fruit. Increased requirements for nutrients occur during times of stress, poor sleep, poor nutrition intake, post-surgery, pregnancy, breast feeding and illness.

Vitamin D rich foods such as oily fish – wild salmon, herring, mackerel, sardines and organic liver, pastured or open range chook egg yolk and cheese.

Zinc rich foods such as oysters, beef, chicken, pork, hemp seeds, nuts, lentils, yogurt, oatmeal, and mushrooms. Animal foods have a higher source then plant based foods.

Vitamin C rich foods such as Acerola cherries, rosehips, guava, chilli peppers, blackcurrants, citrus fruit and kakadu plums. Kakadu plums also known as Gubinge is the richest source of vitamin C on the planet. We’ve created a product called Rejuvenate C Elixir Powder (only available through our store). It contains Rosehip powder, Kakadu plum powder and Blackcurrant powder. Adult dose: 1 teaspoon 2 per day in water or juice.

Garlic, cooked or in a raw form contains the active ingredient allicin, which fights as well as prevents infections. Enjoy daily as part of your meal.

Herbs and spices. Use fresh as well as dried warming herbs & spices to naturally enhance your food & fluids. Add garlic, thyme, ginger, turmeric root and sage to food as they aid in mucous breakdown and have antimicrobial properties.

Shitake mushrooms. This potent little mushroom supports gut immunity, has anti-microbial properties and reduces inflammation. Choose certified organic to ensure quality. Add to bone stock broths with ginger, garlic and greens for a potent immune boosting soup.

Natural probiotics found in cultured or lacto fermented foods and drinks. The process of fermenting allows the lactobacilli and other bacteria and vegetable enzymes to proliferate creating an even more nutrient dense food, full of vitamins, minerals, enzymes that support gut immunity and overall general health. Choose high quality, naturally fermented types without additives. These include kim chi, sauerkraut, miso soup made from fermented miso paste, apple cider vinegar, beet kvass, kombucha, yoghurt and kefir. Adult dose: 2-3 tablespoons per day with meals.

Coconut oil contains lauric acid which converts into monolaurin, an antimicrobial substance that is able to fight bacteria, viruses, yeasts, and other pathogens. Lauric acid is also found in breast milk. Add coconut oil to smoothies, yoghurt, salad dressing or use as a cooking oil instead of processed vegetable oils. Avoid refined varieties and those made with palm oil. Choose cold pressed virgin coconut oil. Adult dose: 2-3 tablespoons per day. 

Pastured fats. Conjugated linoleic acid (CLA), omega 3, fat soluble vitamins A, D, E, and K2 and other healthy fats are found in grass-fed or pastured beef, lamb and chicken. These healthy fats enhance the immune system. Minimal amounts are found in grain fed industrialized farmed animals. Simply choose healthy animals, raised as nature intended. Enjoy pastured beef, lamb and chicken meat, bone stocks, chicken eggs and cow’s dairy. They also happen to offer complete protein.

IMMUNE BOOSTING DAY-ON-A-PLATE

Upon rise or before exercise

Enjoy a cup of broth with a variety of fresh and dried herbs & spices such as turmeric, lemon & parsley or lemongrass, lime & coriander leaf or ginger, lemon & seaweed or spice it up with sumac, chili, and cinnamon. Other fresh garden herbs include sage, thyme, oregano, dill, spring onions or basil:

1/2 – 3/4 cup of bone stock

2 tablespoons of finely chopped fresh herbs

1/4 teaspoon of dried herbs & spices

1/2 teaspoon of citrus zest and juice

Season with natural salt and freshly cracked pepper

Top with boiling water and stir

A Breakfast or Lunch Bowl

Include ingredients such as boiled eggs, scrambled eggs, sustainable fish in a glass jar, smoked salmon, leftover meat, chicken or fish, avocado, diced or sliced fresh or leftover cooked vegetables, fresh fruit and mixed fresh herbs and greens of your choice. Make a salad dressing with olive oil, apple cider vinegar or lemon or lime juice, natural salt, freshly cracked pepper and fresh or dried herbs and spices. Optional additions such as hulled tahini, activated nuts and seeds, desiccated coconut or coconut flakes add extra nutrients. Enjoy with another cup of broth.

Dinner

Grilled or Baked Lamb Chops, Chicken Thighs, Fish or Seafood with Vegetables or Salad

Marinate the protein overnight for extra flavour with dried herbs & spices, fresh herbs, natural salt and pepper and citrus juices and zest. Grill or bake in the oven until cooked through and serve with extra lemon juice and steamed vegetables or salad. Serve with fermented vegetables such as pickles and yoghurt.

Vegetable Soup made with Bone Stock or Miso

Diced carrot, celery, onion and chicken, beef, lamb, pork, duck, seafood or fish bone stock with seasonal vegetables, fresh herbs and dried herbs & spices. Season with natural salt, pepper and lemon or lime juice. Add extra protein in the form of whisked in eggs, whole eggs, diced animal protein. Enjoy a vegetarian option made with miso paste, seaweed and lentils. Serve with fermented vegetables such as pickles and yoghurt.

Poached Eggs, Meat or Fish and Seafood in a Broth with extra Fresh Herbs or Greens

Simply simmer 2 cups of bone stock with a piece of protein until cooked through. Then add fresh greens and herbs 5 minutes before serving. Season with natural salt, pepper, citrus juice and zest.

Slow Cooked Meats and Vegetables in Stews and Casserole

The key to a delicious dish like this is the use of herbs & spices. Simply place roast ingredients such as lamb or chicken, vegetables and bone stock in a casserole dish or slow food cooker and cook long, slow and on low. Season with natural salt, pepper, citrus juice and zest. Serve with freshly chopped herbs and fermented vegetables such as pickles and yoghurt.

Snacks

Fresh fruit and avocado with yoghurt

Pate on vegetable sticks

A cup of broth

FOR PERSISTENT AND REPEAT INFECTIONS, PLEASE BOOK IN FOR A NATUROPATHIC CONSULTATION 

We will consider the following:

Address gut function as imbalanced microflora affect 60% of your immune system health.

Eliminate other causes of immune system compromise e.g. Candida, parasites, allergies, never well since glandular fever.

Keep your energy moving and avoid stagnation by exercising & dry brushing. The lymphatic system, which does not have it own circulatory pump, relies on the circulatory system to pump immune cells to and from lymph nodes.

Vitamin D: Get out of your dark, air conditioned office and take a walk in the sun and fresh air daily at midday. Midday sun (UVB) is where we get our sun dose of Vitamin D. Even if is 15 minutes worth or less with fair skin.

Rest & create a healthy rhythm: Reflect, be & quieten as nature does. Wind down earlier & wake with the sun. This is how the mind and body restores itself.

Implement a quarterly Seasonal Cleanse, which will strengthen the immune system

Read Part One  – Acute Treatment here