Winter on the Northern Beaches brings crisp morning surf sessions, cozy coffee catch ups, and unfortunately... cold and flu season. You've likely noticed it already; that first sniffle or itchy throat coming on, children returning home from school feeling under the weather, or maybe you're feeling that familiar fatigue that signals your immune system is working overtime.
The truth is, our immune systems face their biggest challenges during the cooler months. Reduced sunlight means less natural vitamin D production, we spend more time indoors in close contact with others, and the stress of busy end of year schedules and holiday planning can leave our natural defences depleted. Add to this the fact that cold, dry air can compromise our respiratory tract's first line of defence, making it clear why winter requires a more strategic approach.
Our body's immune system is incredibly sophisticated. It benefits from the right nutritional support, especially during times of increased demand.
Why Winter Immunity Support Matters
Research shows that our immune function can decline by up to 30% during winter months due to several factors:
Vitamin D deficiency from reduced sun exposure affects immune cell function
Increased viral load in enclosed spaces during cooler weather
Stress and fatigue from busy schedules compromise our natural defences
Poor sleep quality during seasonal transitions affects immune recovery
Reduced fresh produce intake may leave nutritional gaps
The key isn't just surviving winter, it's thriving through it with energy, vitality, and resilience.
Your Winter Wellness Strategy
Support Your Lymphatic System
Your lymphatic system is your body's drainage network, helping remove toxins and transport immune cells throughout your body. Simple daily practices like dry body brushing before your morning shower, gentle stretching, exercise, or rebounding can help keep this vital system flowing smoothly.
Embrace Nature
Regular walks in nature (hello Northern beaches beauty!) doesn’t just lift your spirits, it exposes you to beneficial microbes in nature while gentle movement stimulates lymphatic flow and circulation. Even 20 minutes of fresh air and natural light can boost vitamin D production, increase cytokine activity (immune cells) and reduce stress hormones that suppress immunity.
Prioritise Quality Sleep
Your immune system does its most important repair work while you sleep, producing infection-fighting cells and antibodies. Create a wind down routine that includes limiting screens an hour before bed, keeping your bedroom cool and dark, and consider herbal teas like chamomile or passionflower to support natural relaxation.
Boost Your Nutrient Status
Winter often means less fresh, local produce and reduced sun exposure. Focus on immune supporting foods like citrus fruits, leafy greens, garlic, ginger, and bone broth. Consider targeted supplementation to fill nutritional gaps.
Remember, your immune system works 24/7, so providing steady support through lifestyle practices and quality nutrition will give you the best results.
Our Winter Immunity Essentials
We've carefully selected five powerful immune supporting supplements that work synergistically to keep your defences strong throughout the season. Each offers unique benefits that complement your body's natural protective mechanisms.
ORA Health Immune Tonic+ Advanced
This fast acting, high potency immune blend contains organic Astragalus and Siberian ginseng alongside Schisandra, Reishi mushroom, quercetin, zinc, and vegan vitamin D3. Perfect for those seeking a comprehensive, plant-based approach to immune support that addresses both immediate protection and long-term resilience. It is also safe to take year round for overall prevention, as well as when you’re feeling something come on
Rosita Extra Virgin Cod Liver Oil
This cod liver oil is the fresh, wild caught, potent and pure, sourced from pristine Norwegian seas using a generations old cold-process extraction technique. It contains naturally occurring vitamin A and vitamin D3 plus a full spectrum of omega fatty acids including EPA and DHA which can lower inflammation in the body. This is an essential foundation for immune resilience, especially during months when natural vitamin D production is compromised.
BioCeuticals D3 + K2 Spray
This is one of our most popular forms of vitamin D which delivers vitamin D3 plus vitamin K2 in the highly bioavailable MK-7 form, supporting immune system function, bone health, and cardiovascular health. Vitamin D3 helps maintain bone mineralisation and bone strength while supporting healthy immune system function and nervous system function, while vitamin K2 supports artery health and maintains healthy cardiovascular system function. An ideal choice for families wanting convenient immune support.
SuperFeast Mason's Mushrooms
This superb blend combines eight of the world's most powerful medicinal mushrooms including Chaga, Reishi, Lion's Mane, and Maitake, hand selected to support calmer energy, sharper focus, and immune support for a balanced body and clear mind. The benefits include nurturing gut health for optimal digestion, powerful immune defense through beta-glucan rich mushrooms, elevated mental clarity and emotional balance, plus boosted energy and enhanced overall vitality naturally. This adaptogenic blend helps your body develop deep resilience against the many stressors of modern life; exactly what you need for winter.