Winter Wellness in Bondi: Natural Tips from a Local Naturopath
Winter has well and truly arrived here in Sydney, and with it comes the usual wave of coughs, colds, flus—and yes, COVID. As we retreat indoors and the temperature drops, it’s more important than ever to support your immune system with simple, effective tools.
Here are 7 naturopath-approved ways to help keep you and your family well through the colder months:
1. Broths & Soups
Whether in powder, liquid, or concentrate form, broths are packed with immune-supportive minerals and anti-inflammatory compounds. Homemade soups made with quality broths are a warming, soothing option when you're feeling under the weather—and an easy way to nourish your body on cold nights.
2. Get That Winter Sunshine (Vitamin D)
With less time spent outdoors in winter, many people become deficient in vitamin D—essential for immune regulation. Try to get 10–20 minutes of sun exposure on your skin daily where possible. If levels are low, a high-quality supplement can help maintain optimal levels. Nic offers a range of options in clinic to suit your individual needs.
3. Zinc & Vitamin C-Rich Foods
These two are your immune system’s best friends. Add in seasonal produce like kiwi fruit, citrus, dark leafy greens (like kale and silverbeet), along with zinc-rich foods like pumpkin seeds, legumes, nuts—and yes, even dark chocolate. If you need a therapeutic boost, Nic can recommend practitioner-grade supplements.
4. Manuka Honey
Delicious and medicinal, Manuka honey is antibacterial, antiviral, and soothing for sore throats. Take 1 teaspoon twice daily (avoid stirring into hot tea as heat destroys its active properties). Look for MGO ratings—the higher the number, the more therapeutic the honey. Ask in clinic for help choosing the right one for your needs.
5. Turmeric & Ginger
These powerful roots are anti-inflammatory and immune-supportive. Use them fresh in cooking or enjoy them as teas, tonics, or smoothies—available both in store and at the café. They’re a warming winter staple.
6. Omega-3s for Mood, Joints & Immunity
Omega-3s support brain function, mood, skin, circulation, and joint health—all of which can suffer in winter. Try fatty fish like wild salmon or sardines, or plant-based oils like flaxseed, hemp, or walnut. Nic also stocks algae-based vegan omega-3s and other therapeutic options in clinic.
7. Medicinal Mushrooms
Reishi, shiitake, lion’s mane, cordyceps, and chaga are powerhouse fungi that help regulate immune function. You’ll find a wide range of mushroom capsules, powders, and blends in clinic—including practitioner-only formulations. Prefer something indulgent? Try a hot cacao mushroom elixir from the café or the functional mushroom chocolates from Loco Love.
Looking for Personalised Support?
Every immune system is different. If you’re based in Bondi, Coogee, or anywhere in Sydney, I offer naturopathic consultations in person or via Telehealth to help you tailor your winter wellness routine.