5 Tips To Stop You Getting Sick This Winter

When the days are getting shorter, the temperature steadily drops from the balmy high 20's to the crisp low teens and you start feeling the sniffles or a sore throat coming on.

Yep, winter has arrived!

So we have put together a list of our top 5 best research proven tips to help you avoid getting sick, run down and to help you ward off the dreaded flu (or man flu lol!) this winter period.  


Olive leaf extract

Olea europaea – The olive has been used in traditional remedies in Spain, Israel, Turkey, France, Italy and Morocco.  Olive leaves consumed as a tea, have long been used as a traditional remedy for a range of conditions throughout the Mediterranean and it is now a popular herbal remedy here in Australia.

What’s it for?

Olive leaf is traditionally used for the relief of symptoms of cold & flu such as sore throat, fever and coughs.

Olive leaf extract may also support a healthy cardiovascular system and heart health, and it has traditionally been used to help maintain normal blood pressure.


There are no official guidelines on how much olive leaf extract a person should take. In the human studies discussed above, participants usually took 500–1,000 mg per day of a standard olive leaf extract.

 You can easily find this at your local Chemist Warehouse.


Moderate intensity exercise

We all know that exercise is important to overall health and well being. But a lot of people don’t realise that exercise is also a stressor. Stressors cause our nervous system to become overactive and in winter this can cause us to easily become run down and get sick.

Moderate intensity activity, such as light jogging, easy swimming or yoga (generally anything that rates a 5-6/10 for effort) is shown to actually boost the immune system and assist in avoidance of upper respiratory tract infections.

 Step ups



Reduce sugar intake

Sugar and high sugar foods are highly inflammatory which is not good at the best of times, but then is a huge problem for the body when it is trying to avoid sickness.

Sugar increases the risk of getting sick in two ways:

  1. Sugar creates inflammation which puts stress on the body and makes it harder for you to fight off sickness causing bugs.
  2. Bacteria and viruses feed on sugars in the body, which allows them to multiply and make you ill.

Avoid eating too much sugar by avoiding refined foods. Ensure you are eating real foods such as good quality grass fed meats, organic fruit and veggies. Then adding ingredients such as garlic, coconut oil and turmeric to meals which can boost the bodies defenses.


Sleep is always extremely important when trying to avoid getting sick or when recovering from illness. Sleep stimulates the body to go into a state of low stress and allows the body to overcome illness. Sleep will also help ensure the body is at full strength, thus warding off any potential threats.

Listen to your body. If you are starting to feel really tired, rather than reaching for another shot of coffee, make sure you get to bed early and have a full nights sleep. Try having a nap during the day if possible, just make sure you don’t nap too long (2+ hours) or too late as then you won’t sleep through the night. The key is to listen to your body and let it rest when it is run down.  


Chlorophyll is the green pigment in plants and vegetables. Plants use chlorophyll along with sunlight to get their nutrients.

One of the primary ways of including chlorophyll in the diet is by eating green vegetables, such as alfalfa and spinach. Chlorophyll is found in high concentrations in greens superfoods such as Spirulina and Chlorella. Adding these to smoothies is a great way to supercharge your morning blend.

Chlorophyll can be purchased as a powder, liquid, or capsule from places such as Chemist Warehouse.





Most liquid chlorophyll supplements recommend adding around 1 teaspoon (5 milliliters) of the supplement to a drink. If the taste is unpleasant, try starting with a smaller amount and gradually increase the dosage.

For chlorophyll capsules, studies have used dosages ranging from 100 to 300 milligrams up to three times per day.







Nieman, D. C. (1997). Moderate Exercise Boosts the Immune System. ACSM'S Health & Fitness Journal. 1(5): 14-19.



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