Stay Well This Flu Season… My Top 10 Immune Boosting Tips Using Food As Medicine

With the temperature dropping and winter approaching, the cold and flu season is about to set in. I have had many patients contacting me in the last few weeks asking how the can support their immune systems coming into the cold and flu season, and given the worry over the corona virus. Already there seems to be many cases of colds, coughs and respiratory infections hitting my patients in recent weeks. And while a cold or two a year is very normal, please remember that a healthy immune system means you should not be suffering for more than a few days. Symptoms lingering for weeks on end is not normal! However, this doesn’t have to be part of your winter. It is important to support your body and immune system to fight anything that may come your way. And the best place to start is in the kitchen! There are many simple food ideas that you can incorporate into your daily diet to aid your immune health.


Garlic is a natural anti-biotic with many immune boosting and anti-microbial properties. It also helps to alleviate mucous congestion, with a particular affinity for the lungs.


Ginger is a warming, circulatory stimulant and great anti-inflammatory. It can help to remove the inflammation in the respiratory tract that is responsible for generating mucous


Another herb that is very warming and possesses anti-inflammatory properties that can help with the aches and pains associated with the flu.


Vitamin C stimulates the immune system making you more resilient to infection. Increase foods such as citrus fruits, berries, papaya, kiwi fruit and capsicum.


Manuka honey has been well researched for its anti-microbial and immune enhancing effects. It is also incredibly soothing and anti-inflammatory if you happen to have a sore throat.

WATER (and other clear liquids)

Ensuring you keep well hydrated will help to keep your lymphatic system moving as well as thinning any mucous that may build up. If you don’t feel like drinking water in the cooler months, opt for clear herbal teas, miso soup or broth.


The consumption of sugar suppresses our immune activity and also feeds bacterial and therefore encourages their growth. Limit yourself to natural sugars from fruits, vegetables and grains etc, and avoid the processed and added stuff.


This can be increase mucous production in many people. Even if you tolerate dairy normally, aim to avoid it while you are sick.


Including fermented foods such as sauerkraut, miso, kombucha or kefir will increase your probiotic and healthy gut flora consumption, which in turn supports your gut based immunity.


Such as sardines, salmon and trout are high in omega 3s which support the integrity of mucous membranes, including those of the respiratory system. Furthermore, sardines are rich in vitamin D which also helps to enhance immune function. 

The other thing that is important if you do start to feel a little run down, is to rest and take time out. In this busy world that we live in, we can often feel pressured to power on and keep going. However, rest and time out will greatly support immune function, allowing you to recover faster and be more resilient to further infections. And please remember that stress depresses our immune system, and my worry is with so much fear in recent weeks about the corona virus that this itself could weaken your immune system.


Agree that food is the best medicine? Why not sip on this super immune-tea all winter long


1 lemon – juice and half the rind

2-3cm fresh ginger, grated

1 tsp manuka honey

½ tsp dried cinnamon powder

½ tsp turmeric powder

½ tsp apple cider vinegar

1 cup water


Place all ingredients except honey in a small saucepan over medium heat. Bring to the boil and reduce to simmer for 5-10 minutes. Strain into a mug, add honey and enjoy

You could increase the quantities to make a larger batch to sip on through the day.

Written by Hayley

Hayley is our Naturopath at pH Clinic and also a mum of 2 young boys – she understands the juggle of busy family life! Hayley’s passions are helping support you through all aspects of a healthy family life and treats women, men, babies, kids and adolescents. She has 12 years experience as a clinical naturopath and loves to help her patients understand how lifestyle and diet can affect your body (in both a positive and negative way).

Hayley works a full day on Wednesdays and will start working Saturday morning from the 18th of January. To book in with Hayley please call 0420 644 852 or click here.

pHClinic Team

Leave a Reply

Book your consult now

Don’t delay any longer, health is a priority and you are absolutely worth it.

Stay up to date

Join our newsletter to get the latest news, updates and special offers.