Winter Wellness

Our favourite recommendations for staying well during the cold, winter months.

Read on to find out more…

Strengthen your immunity naturally..

So what does the immune system even do?

Health professionals always talk about strengthening the immune system, but sometimes you might be left wondering what the immune system actually does.

In a nutshell, it protects you from substances & germs that can be harmful to your body.

When functioning optimally, the immune system operates silently in the background, protecting us from harm without drawing attention. It's only when this defense mechanism is compromised—due to factors like stress, poor nutrition, or underlying health conditions—that we become aware of its importance. A weakened immune system can lead to increased susceptibility to illnesses such as colds, flu, or gastrointestinal infections. Without this intricate network of cells, tissues, and organs, our bodies would lack the necessary defenses against harmful pathogens from our environment, food, or internal cellular changes. Maintaining a robust immune system is essential for overall health and resilience against disease.

So how do we strengthen it?

• By eating a well-balanced diet with a variety of fruit, vegetables, and lean sources of protein and wholegrains, you can obtain all the nutrients your body needs to ensure optimal functioning of your immune system.

  
  

• Regular exercise helps with the circulation of good immune cells throughout the body (bonus if it’s outside to get your daily dose of Vitamin D!!)

  
  

• During winter months, increasing daily sunshine exposure particularly around midday can help with Vitamin D absorption

  
  

• Reducing stressors and making sure you get adequate amounts of sleep can help strengthen the body’s ability to fight off unwanted germs

Top 5 immune boosting foods

An easy way to increase natural immunity is to include some immune-boosting foods into your day!

• Citrus fruits (lucky they’re in season!!)

• Red capsicum

• Broccoli

• Garlic

• Ginger

All these foods are so easy to incorporate into daily meals in some capacity. We are so blessed to have such good local produce too, so make the most of local farmer’s markets to get the freshest & most organic produce.

Dr Alysha’s favourite winter-warming Chicken Soup recipe

“While I’d absolutely love to take full credit for this beautiful soup, it’s actually a creation

from the one and only, Nagi Maehashi, founder & owner of Recipe Tin Eats. This is on rotation in my kitchen during the colder months. If anyone is looking for the perfect winter warmers, check out her Instagram or website!”

Dr. Alysha

Ingredients

Homemade Broth:

▢ 1.8 kg whole chicken, rinsed and cleaned

▢ 1 head of garlic, cut in half horizontally

▢ 2 carrots, cut into chunks

▢ 2 celery stems, cut into chunks

▢ 2 onions, peeled and cut into quarters

▢ 1 tbsp black peppercorns

▢ 2 bay leaves, fresh or dried

▢ 4 thyme sprigs (or 1 1/2 tsp dried thyme leaves)

▢ 9 – 10 cups water (enough to just cover chicken)

Soup:

▢ 1 tbsp olive oil

▢ 1 large onion, diced

▢ 3 garlic cloves, minced

▢ 2 medium carrots, cut in quarters lengthwise then chopped

▢ 2 celery stems, cut into 1 cm thick pieces

▢ 2 cups shredded chicken (from homemade broth)

▢ 2 litres homemade chicken broth (above)

▢ 200 g egg noodles or pasta of choice

▢ 2 – 3 tsp Vegeta or other stock powder

▢ 1/2 tsp black pepper

▢ 4 thyme sprigs, optional

▢ 1 bay leaf, optional

▢ Finely chopped parsley, for garnish, optional

Method

Broth:

1. Place the chicken in a large pot. Add remaining broth ingredients, then add enough water so the chicken is just covered (too much water = weak broth).

2. Cover with lid, bring the water to a gentle simmer over medium heat. Then adjust heat so it’s simmering GENTLY with the lid on. Simmer 1.5 hours until chicken is tender and easily comes off the bone. (Or 8 hours on low in a slow cooker)

3. Scoop scum off surface once or twice during first 30 minutes.

4. Transfer chicken to pan. Shred meat and discard bones. You'll only need half the chicken meat, save the rest for another purpose.

5. Remove carrots, celery etc from broth, and discard. Optional: Chop carrot and celery, add back into soup with chicken.

Soup:

1. Heat oil in a large pot over medium meat. Add onion and garlic, cook for 2 minutes. Add celery and carrots, cook for 5 minutes until softened and a bit sweet, don’t let them brown.

2. Turn heat up to medium high. Gently pour 8 cups broth in (top up with water if necessary), leaving behind residue settled in the bottom of the broth pot.

3. Add Vegeta (stock powder), thyme, bay leaf and pepper. Stir.

4. When it starts bubbling, add noodles/pasta. Cook for time per packet MINUS 2 minutes. Stir gently only once or twice.

5. Add half the chicken, stir (it warms quickly), then season with salt and pepper to taste – season well!

6. Serve soup immediately, garnished with fresh parsley. Enjoy!!

Impact of Stress on Immune Health

Stress often gets a bad rap—but not all stress is harmful. In fact, short-term stress (lasting minutes to hours) can actually boost the immune system. It triggers a temporary inflammatory response that helps the body fight off infections more effectively.

However, when stress becomes chronic, that same inflammatory response can backfire. Prolonged stress leads to widespread, persistent inflammation that weakens the immune system over time. One key player is cortisol—a stress hormone that, when elevated long-term, dampens immune function and increases vulnerability to infections. It can even contribute to the development of chronic inflammatory conditions such as heart disease, diabetes, fibromyalgia, and autoimmune disorders.

I know it’s easier said than done, but managing stress effectively is important to keep the immune system functioning well. Here are a few ideas:

• Meditation & mindfulness (including journaling)

• Box breathing - inhale for 4 counts, hold for 4, exhale for 4 counts, hold for 4, then repeat

• Movement - yoga, pilates, swimming, walking, strength training (lean into what you enjoy)

• Get adequate sleep

• Limit caffeine - you don’t have to give it up, but try to reduce it, especially in the afternoon

• Stay socially connected with your loved ones

• Take tech breaks - unplug from constant stimulation, especially the news and social media

Above all, listen to your body. It’s always talking to you.

What’s happening this month at Bayside …

MEET OUR NEW PHYSIO!

We’re thrilled to welcome our newest team member, physiotherapist Jackie Wingate, to Bayside! Jackie joins us from August 13 and will be available in the clinic on Mondays, Wednesdays, and Fridays.

She has an extensive background in both elite and community sport, bringing a dynamic evidence-based approach to physiotherapy. She is currently completing a Master of Sports Physiotherapy at the University of Queensland and is on track to become an APA Titled Sports and Exercise Physiotherapist by 2026.

Jackie has worked with NPL soccer, Basketball SA, and Hockey SA, supporting state teams at national tournaments. She currently provides physio support for the Blackwood Football Club Women’s team and the Adelaide Fire Men’s team in the Hockey One league.

Trained in Clinical and Matwork Pilates, Jackie integrates these principles into tailored rehab and injury prevention programs.

We are so excited to have her onboard! For more details, please jump onto the website or call the clinic on 8376 2000.

Thank you for reading!

We hope you are staying warm this winter & can’t wait to see you in the clinic soon.

Your journey towards understanding your body starts here!