Winter wellness

Now is a good time to prep some home remedies to have on hand to support your body during the colder months.

Winter wellness preparation

Below are some ingredients to have on hand to support your body through the winter months. These are all foods that are well known to support the immune system and good health in general. The recipes below are great to use all year round but are particularly useful during the winter months when your immune system might need some extra care.

Garlic

Garlic can prevent viral infections by enhancing the immune system (1). In Australia garlic imported from other countries is often irradiated to kill off any bugs or pathogens present so it is best to buy Australian grown.

Honey

Honey is a delicious and soothing ingredient to have in your winter wellness kit with bioactive compounds including flavonoids that have antioxidant, anti-inflammatory and anti-bacterial  properties as well as phenolic acids that are antioxidant, neuroprotective and anti-inflammatory (2). Raw honey is best as it has not been heat treated and will therefore retain the beneficial enzymes and heat sensitive compounds.

Turmeric

Turmeric is from the same family as ginger (Zingiberaceae) and has anti-microbial, antioxidant, anti-inflammatory and immune system modulation properties. It is known to reduce respiratory distress, can inhibit the replication of viruses and reduces weakness and tiredness. It is also able to both reduce your chances of getting the flu (Influenza A) and Respiratory Syncytial Virus (RSV) and reduce the replication of the virus if you do happen to get it (3), (4). Curcumin - the main bioactive in turmeric is insoluble in water and has low availability. Piperine, found in black pepper is often added to turmeric formulations as it increases absorption and bioavailablity of curcumin by up to 2000%. Definitely an ingredient you want to have on hand in your winter wellness kit this year.

Ginger

Ginger is an ingredient to have in your winter wellness kit as a bioactive compound in ginger called gingerols has direct anti-viral effects. Gingerols also promote the activation of T-cells - fortifying your body’s innate immunity. Ginger has also been shown to have anti-oxidant properties, to lower inflammation, swelling and pain and has been used for thousands of years as a treatment for colds and flu (5) , (6).

 Why fermented?

A fermented product is a living product. When you ferment garlic, turmeric or ginger the product is partially digested by the fermentation process, making the bioactives in the product more available to be absorbed and used by the body. It is also a way to preserve fresh produce in season to have it on hand all year. Additionally, byproducts of the fermentation process are probiotics and enzymes that improve gut health. Gut health and immune health are linked so improving gut health will support the immune system.

Image of a knob of ginger and two yellow lemons

Winter Wellness product No. 1 - Fermented garlic

Fermented minced garlic is a tastier alternative to the minced garlic you can buy in a jar. The fermentation process will preserve the garlic and result in a milder flavour that is less ‘raw garlic’ and more savoury. Making this when garlic is in season will make sure you have garlic on hand through the winter months. This garlic can be used in place of fresh garlic in any recipe. It is amazing on pizza, in yoghurt as a dressing, makes the best garlic bread and is less likely to give you garlic breath the next day - winning. Get recipe here. 

Winter Wellness product No. 2 - Fermented garlic honey

Sticking with the theme of garlic - fermented honey garlic is a versatile remedy and preventative that you can use throughout the winter months to get the immune supportive benefits of honey and garlic in a tasty package.

For winter wellness take a teaspoon daily. You can increase the dosage if you feel the beginnings of a cold/flu coming on and throughout the illness. You can also use this honey to make a delicious salad dressing. Get recipe here. 

Winter Wellness product No. 3 - Fermented turmeric and ginger

If you have ever bought fermented turmeric capsules you will know how expensive they are. Making your own fermented turmeric paste is so easy you will never have to fork out for expensive capsules again. This recipe has black peppercorns added to improve the absorption of curcumin. Get recipe here. 

For winter wellness add a teaspoon of fermented turmeric and ginger to warm water (boiling water with cold water added) or warm milk with a teaspoon of honey. Fermented turmeric paste can also be used in curry’s, added to smoothies or wherever a recipe calls for turmeric powder. Be careful when making this as turmeric stains everything - fingers, benchtops, clothes, white cats and dogs etc.

Summary

Now is the time to start preparing your winter wellness kit. Foods with proven immune supporting benefits such as ginger, turmeric and garlic are enhanced by the fermentation process and with a longer shelf life than fresh these products will be your immune support buddy all winter long.