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There’s no avoiding it: cold and flu season is here.

Experts claim Australia is headed for an extreme cold snap and there’s already been a spike in the number of confirmed cases of influenza so far this year.

So how can you avoid being one of the unlucky ones – coughing, sneezing and feeling sorry for yourself?

To stay fighting fit this winter, Joshua Gaudry, Food Scientist at Flannerys Organic & Wholefood Market, says it’s important to stave off the winter chills by boosting your immune system now.

“The cooler temperatures are upon us, and any time there is a change of season, our bodies need to adjust,” he says. “If we are tired, run down, stressed and are working and/or commuting in high density areas, we are more prone to catching colds and the dreaded flu.

“It seems that at lower temperatures, our body produces less antiviral immune signals to fight off viruses entering through the airways. Stock up on fruits and vegetables, vitamin C and hearty foods such as gut- and immune-boosting bone broths.

“Ginger is great for lowering inflammation and supporting illnesses. It helps with nausea, chronic pain and cholesterol; it’s also full of really good vitamins that support the immune system.”

Josh shares his top immune-boosting products to help stay healthy in the winter:

  • Fire Tonic – apple cider vinegar on steroids, fire tonic has a perfect array of warming ingredients including cayenne pepper that’ll be sure to light your inner fire this winter.
  • Eat/drink Bone Broths – not only delicious and good for the gut, bone broths have a wide amount of immune system benefits too. In particular, the amino acids in chicken bone broth – such as cysteine and glycine – are building blocks for important immunomodulating factors.
  • Vitamin C and Zinc are important immunity boosters. Citrus fruits, dark leafy greens, broccoli, kiwi fruit, bell peppers and capsicum are a good source of vitamin C and beta carotene. Zinc can be found in pepitas, seafood, cashew nuts and mung beans.
  • Herbs such as astragalus, Siberian ginseng and reishi mushrooms have been found to boost immunity. Fusion Health Astra 8 contains all the herbs listed above and comes in tablet or liquid form.
  • Fermented foods like kefir, kimchi or sauerkraut are great because they contain lots of vitamins which help fight bacteria and inflammation. They’re also filled with antioxidants, so they’re an easy way to get a lot of the good stuff into you as well.
  • Golden Turmeric Milk contains anti-inflammatory properties and warming ingredients.
  • Herbal teas like English Tea Shop and Pukka have a tea for just about everything.
  • Cacao – Grab a bag of our cacao powder and you’re good to go for a delicious hot chocolate

If it’s too late and you’re already suffering with cold and flu symptoms such as a sore throat, sinus, head cold, congestion, chills, Josh’s advice is:

  • Increasing vitamin C intake is the most tried and tested method for decreasing the duration and severity of colds. When choosing a vitamin C powder or tablet a good quality C should have bioflavonoids (the higher the better). These will be either rutin or hesperidin as these are cofactors essential for the absorption of vitamin C. They will usually contain zinc as well.
  • Supplements with liquorice root can help with coughs and sore throats due to its antispasmodic effect, meaning it can suppress that involuntary coughing we sometimes get. Lozenges with manuka honey can help as the manuka has antibacterial-properties.
  • Once the cold has started to take hold, attack it head on with supplements such as Fusion ActiViral, which provides not only symptomatic relief, but also the nutrients needed to fight off the infection.