Cold & Flu Season: Interview With a Naturopath

Cold & Flu Season: Interview With a Naturopath

  1. Firstly, could you please remind us what the classic symptoms of a cold and flu are?


The classic symptoms of cold and flu may include, sore throat, runny nose, nasal congestion, sneezing, cough, fever, aches and pains headache, weakness and fatigue.


  1. Are there any products you can recommend that would ease these symptoms? 

Some of my go to products when a client comes in with cold and flu symptoms are Bioceuticals ArmaForce, Fusion Astra 8, Fusion Cold and Flu and Ethical Nutrients Immune Defence. These products contain beautiful combinations of herbs and nutrients that help to support and nourish your immune system and alleviate symptoms.

  1. Is there anything else we can be doing in our daily routine that can help alleviate symptoms, like having a bath? 


Yes, there are a number of things you can do to help alleviate cold and flu symptoms. Using a humidifier or vaporiser with eucalyptus or peppermint oils can help with congestion and cough. Manuka honey can help alleviate a sore throat it is a fantastic antibacterial, anti-viral, anti-inflammatory and antioxidant. When looking for a Manuka honey choose one with a high UMF or MGO rating, the higher the rating, the higher the antibacterial content of the honey. 

A hot shower or bath can be very beneficial, the steam can help moisten your airways and loosen any mucus. Be cautious of the temperature when experiencing a fever. 

A nice warm drink, with lemon, ginger and manuka honey can help reduce a sore throat and persistent cough.

  1. Is there any way to fast track your cold or flu to get rid of it faster? 


How long a cold or flu lingers around will depend on how well your immune system is functioning. If you are fit and healthy and take care of yourself your immune system will be better equipped to fight off any foreign invaders. Herbal and nutritional supplements can help to boost the immune system, I highly recommend taking supplements leading up to and going right through the cold and flu season.


  1. Probably the most important question of all, how would you suggest we boost our immune system, give us the complete low down, supplements, vitamins, daily practices, food choices!



Thankfully there are so many ways we can boost our immune system which can be incorporated into each day. 

Eat a rainbow of fruits and vegetables such as blueberries, blackberries, mulberries, carrots, beetroot, capsicum, kale and spinach, these are high in antioxidants which protect our cells and nutrients that we need for our immune system to function. Fresh is best!

Avoid sugar, processed foods and alcohol, these foods contain very little nutrients and deplete our immune system.

Try to avoid or minimise stress in your life. Stress hormones inhibit the function of your immune system. This could result in worsened infections and slower healing. Take time each day for relaxation and do something you enjoy. 

Exercise regularly. Regular, moderate exercise may improve immune function. Walking, swimming, riding, dancing or yoga are great options. 

Ensure you drink plenty of water each day, six-eight glasses per day is ideal. Water is essentials for all aspects of good health. 

Be sure you get enough restorative sleep, adults require 7-9 hours a night. Your immune system repairs and rebuilds while you are asleep at night. 


There are a number of fantastic herbs and nutrients that help boost your immune system such as astragalus, andrographis, echinacea, olive leaf, Vitamin C, Vitamin D, Vitamin A and zinc.

Sunshine Soup

Sunshine Soup

Warm up with a nourishing bowl of smooth and velvety Sunshine soup, packed full of superfoods to give your immune a boost. Super easy to make a full of delicious flavour that the family will love.

Prep time: 15 minutes

Cooking: 30 minutes

Serves: 5


 .1 large white onion

.2 cloves garlic

.3cm ginger

.1 tsp turmeric

.1 tbsp Superfeast Turkey Tail

.2 cup carrot

.3 cup sweet potato

.1/2 lemon

.Nutra Organics chicken bone broth

.1 cup chickpeas

Let’s begin:


1.Add a splash of olive oil into your soup pot over a medium high heat, dice the onion and add them into the pot along the ginger and garlic (both roughly chopped).


2.Sauté in the pot until beautifully fragrant and slightly softened. Add the turmeric and the Superfeast Turkey Tail powder. Cook for a further minute to toast the turmeric.


3.Season with salt and pepper. Take the mixture off the heat while you chop the sweet potato and carrots, cut them in fairly small chunks so it cooks faster.


4.Bring the pot back to a medium high heat and add the sweet potato and carrot, sauté until you get a little bit of colour on them. Grate in your lemon zest.


5.Whilst the mixture is sautéing make your broth according to the instructions on the packet.


6.Add the nourishing broth to the soup pot and bring to a simmer on a medium heat.


7.Cover the pot and let simmer for 15-20 minutes or until the carrot and potato are tender.


8.Whilst the soup bubbles away you can drain and rinse your chickpeas.


9.When the soup is ready add the chickpeas to the pot along with the juice of half a lemon.


10.Blitz the soup until silky smooth and it’s ready to eat!


11.Serve with a crispy topping like this coconut bacon or for extra superfood points, some toasted seeds and nuts.

Food Is Medicine

Food Is Medicine

“Food is Medicine” is a term which was originally conceived by Hippocrates, the father of Western medicine; it was his belief that eating wholesome ‘superfoods’ is the basis for good health.


Superfoods are whole foods in their most natural and rawest form and are typically considered to be extremely nutritious and beneficial to our overall health and wellbeing.

We have spent time exploring the superfoods that you can incorporate into your diet, helping keep your body fit and healthy.


Here is a shortlist of some of our favourite and most versatile superfoods:

1. Dark green leafy vegetables


An excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fibre. All of the micronutrients needed to help fight infection include vitamins A, B, C, D and E, and the minerals iron, selenium and zinc. So, you’re off to a good start with a healthy serving of dark green leafy vegetables like kale, spinach or swiss chard.

2. Berries


Berries are a nutritional powerhouse of vitamins, minerals, fibre and antioxidants! Enjoy them in a smoothie, with cereal or muesli or on their own. Some delicious options are raspberries, strawberries, blueberries, blackberries and cranberries.

3. Kefir and Yoghurt


Kefir and yoghurt are both fermented products usually made from milk and contain protein, calcium, B vitamins, potassium and probiotics. Probiotics can add back the good bacteria in your gut.

4. Green Tea


Green tea is rich in antioxidants and polyphenolic compounds which can have strong anti-inflammatory effects. There’s never been a better time to brew a pot of tea, light some candles and read a book!

5. Garlic


Garlic is a full of flavour and boosts any dish you put it in, it is also a great source of manganese, vitamin c, vitamin B6, selenium and fibre. Vitamin B6 is especially important in contributing to the body’s first response once it has recognised a pathogen entering the body.

6. Eggs


Whole eggs are rich in nutrients such as B vitamins, choline, selenium, vitamin A, iron and phosphorus. Vitamin A is vital in maintaining the structure of cells in the skin, respiratory tract and gut. If you are vegan don’t worry, you can also find vitamin A in tofu, legumes and nuts.


Hot tip! Most WholeLife Pharmacy & Healthfood stores stock eggs from local farmers!

7. Mushrooms


Nutrient content varies depending on the type of mushroom, however the benefits of mushrooms are huge. They are full of micronutrients including B vitamins, iron, selenium and vitamin D. Cooking mushrooms increases availability of the nutrients so eat them fried, roasted or in a soup.

8. Seaweed


Seaweed is not only a delicious snack it also packs multiple nutrients including vitamin K, folate, iodine and fibre. Iodine helps support your thyroid gland and the vitamins help protect your cells from damage.

9. Sweet Potato


Packed with nutrients, sweet potatoes are one of the most versatile and healthy vegetables available. Full of potassium, fibre and vitamins A & C, they’re also a good source of carotenoids, a type of antioxidant that is known to help build your body’s immunity against diseases.


Stay tuned for a delicious superfood packed soup recipe from us that will be your saviour this Winter!

Mother’s Day Gift Guide

Mother’s Day Gift Guide

Mother’s Day is one of our favourite days of the year, a special day to give back to the mammas who do so much for us and we are forever grateful for! Although we try to show them how grateful we are every day, Mother’s Day is a day to make her feel extra special! Seeing as it’s just around the corner now, we thought we would put together a few ideas and inspirations for you.

Something to read and treats to nibble on

Something to help her feel more relaxed

Something to pamper her

Something she’s wanted for a while

You can refer to our sustainable wrapping guide for some inspiration on wrapping here.

Don’t forget some other special things you can do for her like:


. Bring brunch to her

. Order flowers to be delivered from your local florist

. Make a handmade card


We are also running a big Mother’s Day giveaway in collaboration with @livelovenourishaus so head over to her Instagram page to enter!

Maintaining Mental Health in Isolation

Maintaining Mental Health in Isolation

These have been trying times for us all as we navigate uncertain situations and changes to our everyday lives. Each of us may experience different feelings of anxiety, fear and worry at different times. Coping with these feelings will help you manage your mental health during this challenging period of uncertainty. 


Here at WholeLife we have gathered some tips and tricks on managing mental health at this crazy time in the world.

Pause and Reflect – take a moment to pause, breathe and reflect. With the changes happening around you, it is important to take notice, acknowledge and accept the thoughts and feelings that you are experiencing.  Try to let go of negative or unpleasant feelings that you are experiencing.

Set a routine – You might find it helpful to schedule your day out to give you a sense of structure and normalisation. Your days should include a certain amount of work time, self-care time (check out our self-care guide blog here), time for chores and cooking, and time for social activities (think phone calls, Facetime, zoom and house party). Anchor yourself in what you can control and take time to focus on the present.

Mindfulness and Meditation – but do it your way. Consider downloading an app to help manage your thoughts and feelings.  Some great options can be found at Headspace. Did you know that dancing is a form of meditation? If you struggle to find a meditative state in stillness and silence we highly recommend trying this, not only is it a great way to reset and relax, you are also getting your body moving. Turn off the lights, light some candles, turn up the music loud, close your eyes and dance in any way that feels instinctual to you.

Exercise – As tempting as it is to sit on your lounge all day and watch TV, it is not so good for your mental health. Get outside and go for a walk (remember to maintain your social distance) or do an online workout or yoga class, there are so many options out there at the moment including free ones. Exercise releases chemicals like serotonin and endorphins that can improve your mood. Exercise is a good addition to your routine that you can look forward to.

Manage your exposure to news media and social media coverage – Try not to have the news on all day, the human brain is more responsive to negative news, leaving you feel drained and down. When you do consume news, be mindful of the source of information and ensure you are accessing good quality and accurate information. Instead why not have a look at things like memes, tiktok videos, funny YouTube clips and pics of cute animals to keep your spirits high and the energy positive. Share them with your friends and family, who knows, you could make their day!

Stay Connected – Remember that we are all in this together, so staying connected can help both yourself and your friends and family during these confronting times. Look out for those who may feel more isolated and vulnerable.  Maybe schedule regular phone calls, skype or Zoom catch ups.  A connection to another human being can definitely make a difference to your day.

Seek additional support – If you feel that the stress and anxiety is getting too much, there are options available for accessing information and support services.  You are never on your own.

Beyond Blue 24/7 phone  1300 224 636 or online support
Lifeline 24/7 phone 131144 or online crisis support

For additional information and resources on mental health:
Black Dog Institute:
Sane Australia:


Finding what works for you is key. Do you have any tips that you’ve been using? Leave them in the comments below.