🍊 1. Prioritise Whole-Food Vitamin C
Why it matters: Vitamin C is a powerhouse for immune support — it helps white blood cells function and reduces the severity of colds.
Top natural sources:
- Kakadu plum (Native Aussie fruit — richest natural source of Vit C!)
- Oranges, strawberries, kiwis
- Red capsicum and broccoli
Zyppo Tip: Blend oranges and pineapple with ginger for a DIY immune smoothie.
🧘 2. Reduce Stress to Strengthen Your Defences
Why it matters: Chronic stress suppresses your immune function, making you more prone to illness during seasonal transitions.
Try this:
- 5-minute guided breathing via Smiling Mind (Aussie meditation app)
- Gentle yoga or evening walks
- Journaling with gratitude to calm the nervous system
Even 10 minutes of mindfulness a day can lower stress hormones like cortisol.
💊 3. Consider Natural Supplements Wisely
Why it matters: A few well-chosen supplements can give your immunity an extra edge — especially when nutrient needs spike.
Helpful options in Australia:
- Zinc: Helps immune cell development (oysters, seeds, meat, or tablets)
- Vitamin D: Aussie sun helps, but many are still deficient — especially in winter
- Echinacea or Olive Leaf Extract: Traditional immunity herbs
- Probiotics: Gut health = immune health
Brands like Swisse, Blackmores, and Nutra Organics offer Aussie-made options.
🧄 4. Eat Seasonal, Immune-Boosting Foods
Why it matters: Whole foods rich in antioxidants and anti-inflammatory compounds help your body fight off viruses and bacteria.
Add these to your seasonal menu:
- Garlic, onion, turmeric (natural antimicrobials)
- Mushrooms (especially shiitake or reishi)
- Bone broth or veggie soup
- Leafy greens and citrus fruits
Bonus: Fermented foods like kimchi, miso, and kombucha feed your gut — your first line of defence!
💤 5. Sleep — Your Ultimate Immune Reset
Why it matters: While you sleep, your body regenerates immune cells and regulates inflammation.
Sleep hygiene tips:
- Keep bedtime consistent (yes, even on weekends)
- No screens 45 minutes before sleep
- Try a magnesium bath or calming herbal tea (like lemon balm or chamomile)
Aussie-made tea blends from Nerada, Tea Tonic, or Kintra are great calming options.
🚶 6. Stay Active (But Don’t Overdo It)
Why it matters: Moderate daily exercise increases circulation and immune cell flow. But overtraining can do the opposite.
Best types of movement during seasonal change:
- Brisk walks or hikes
- Yoga or pilates
- Light resistance or bodyweight training
If you’re outdoors, layer up — sudden chills can knock your system down fast.
