You know it and I know it – we are well and truly in the thick of cold and flu season. Whilst the human body has an incredible capacity to fight off bugs and viruses, unfortunately; winter is the season of sneezing, body aches, raw and sore throats and hacking coughs. So, if you really want to up the ante and give your body the best defence and recovery possible, look no further – we have all the top prevention and recovery solutions for your cold and flu.

1. Bone broth

A cup a day of this goodness will ensure you are maximising your daily intake of healthy fats, minerals and collagen protein. Nutra Organics bone broths are sourced from the most pristine certified grass-fed bones that have been slow cooked for more than 48 hours. This ensures the maximum amount of nutrients are extracted. Bone broth is brilliant as the nutrients contained in it help to regenerate, heal and seal your gut lining, and support our intestinal cells to support healthy skin, joints and to help maintain a robust immune system. Our guts contain up to 80% of our immune system so it’s critical to keep them happy. Science has confirmed that our gut is critical to our overall health and well being. Read more on gut health here.  Bone broth truly is a super food. Once you’ve mastered a good bone broth recipe, you can use it anywhere in your cooking and kitchen that you would normally add a  stock cube. With bones costing at a maximum a few dollars from your local butcher, it’s one of the most cost effective, nutritious and delicious medicinal prescriptions I can give my patients. However, we don’t always have the time to stew bones for hours at a time. We don’t all own slow cookers and a lot of us don’t like our homes smelling like a meat factory. Enjoy the convenience of this quality dehydrated bone broth by Nutra Organics. Just add hot water for highly absorbable, naturally nourishing and healing super food today!!! Shop Here

2. Iron

Iron is an essential mineral to each and every one of our cells. Most of our cells contain iron, however the majority of iron in your body is contained within red blood cells (RBCs). Here, iron helps to make a protein called hemoglobin which specifically helps to carry oxygen throughout the body and plays a vital role in increasing the immune systems’ ability to fight infection. When supplementing with iron, it’s critical to have your iron levels and stores monitored by your health practitioner as taking too much can absolutely have a detrimental effect, particularly on the liver. Read on here for more. Our top iron picks:

• Florvital herbal liquid iron extract 
• Thompsons organic iron
• Herbs of gold Organic Iron Max

3. Vitamin D

Vitamin D plays a key role in many functions in the body and supporting many systems in the body, including the immune system. Having insufficient levels of vitamin D can affect us the whole year round, however it’s generally more noticeable in the winter months as it can affect the way our immune system behaves. Vitamin D helps the body destroy invading microbes; particularly those microbes that line the respiratory tract. Our white blood cells, which act as our primary defense troupes are  called lymphocytes – which increase with sun exposure and vitamin D.

Different types of vitamin D through supplementation

There are generally 2 types of vitamin D available through supplements, D2 and D3.  D3 (cholecalciferol) is the form of vitamin D that is the closest replica to what we naturally produce through the sun. Research supports this is the most effective way to increase vitamin D levels in the body. Our top selling vitamin D products contain a dose of 1000IU per capsule. Shop Here If you’re looking for more of a ‘food’ source of vitamin D, Cod Liver Oil naturally contains anti-inflammatory and cardiovascular protective benefits as well as a decent dose of vitamin D. Shop Here

D2 (ergocalciferol)

This form of vitamin D isn’t as potent as D3 and requires some levels of conversion in the body first before it can be absorbed. However, in supplemental form, vitamin D2 is generally produced from plants so is a great alternative for vegans.

How much do I need?

Great question. Osteoporosis Australia recommends those with low levels of vitamin D should take between 1000IU and 2000IU per day. Ask your health professional to check your levels, especially after a few months of supplementation with a goal of achieving vitamin D levels between 50nmoL/L to 70nmoL/L at the end of winter.

4. Probiotics

A properly functioning gut is absolutely critical to good health. You cannot overestimate the importance of healthy bacteria in the health and maintenance of balance in the body. Probiotics are live bacteria and yeasts such as bifidobacteria and lactobacillus species. They are good for your health and come in different strengths and strains. Foods as well can have a probiotic effect including; sauerkraut, kefir, kombucha, yoghurt, and miso. A healthy gut contains good bacteria that stimulate lymphatic tissue in the gut wall. This lymphatic tissue is responsible in strengthening our natural fighting mechanisms by producing antibodies against pathogens, bacteria and viruses. So basically, good bacteria in the form of probiotics provide a biological barrier to the invasion of pathogens that cause cold and flu. Our top picks for probiotics are:

• Herbs of Gold Probiotic Plus SB
• Herbs of Gold Probiotic 55 Billion
• Rochway 25 Billion Good Bacteria

5. Prebiotics

Healthy gut flora requires both prebiotics and probiotics to be in harmony. Prebiotics are a little different in that they don’t add to the quantity or strain of gut bacteria – they add to the strength and integrity of these gut bacteria, making them strong and robust.  Basically, prebiotics are designed to stimulate and improve existing microbiota in the gut. Many foods are rich in prebiotics and include; bananas, artichokes, garlic, leeks, onion, tofu and other fermented soy products. Grains such as barley, flaxseed and oats are also good sources of prebiotics.  The impact of prebiotics and probiotics will not only be felt within the gastrointestinal tract but will enhance the entire function of the body. Problems associated with the gut, and an imbalance in gut flora can cause a lot more than a few aches, mild gas, some bloating and/or diarrhoea. The gut – our personal microbiome is linked to a number of  bodily systems including our immune system, our nervous system and our integumentary or skin system and quite often improving the health of the gut can have an impact on recurring colds and flu, improving sleep quality and mood, eczema, allergies and psoriasis. When our body’s gut microbiota is compromised in any way, we will require a continuous daily dose of pre and probiotics to repair in the short term, or as a daily maintenance for long term conditions, and minimizing side effects. When taking medications (specially antibiotics) it is suggested that twice daily, 2 ½ hours after administration, you should take both a pre and probiotic supplement. Our Top Prebiotic picks:

• That Hippie Co Collagen Booster Prebiotics Caps
• Amazonia Raw Prebiotics Womens Multi 
• Amazonia Raw Prebiotics Greens

6. Golden Seal

Traditionally, golden seal has been used to help soothe the mucous membranes that line the respiratory, digestive and urinary tracts. This herb is very powerful when taken at the first sign of respiratory problems, or colds. Golden Seal also relieve congestion and excess mucous symptoms in the body. Unfortunately, not all Golden Seal is created equal and it 1 of the most endangered herbs on the planet. Unfortunately, this means that many who produce this herb adulterate the final product and it has been reported some supplements don’t even contain Golden Seal for this very reason. Therefore, it is critical to know, trust and understand where your Golden Seal comes from in the world. The only Golden Seal products we stock at GR8 Health are never adulterated and ALWAYS contain the active alkaloid hydrastine. Shop Here