It feels like it’s well and truly winter here in Sydney. A welcome shift in many ways - more quiet time at home, nourishing meals and early nights.

But with the change in season comes something less welcome: colds and flus.

We’ve all been swapping tips in the office on what’s helping us stay healthy – and I thought I’d pass a few of those along.

Here are six simple, natural ways we’re staying well this winter - and that might help you and your family too.

1. Sleep, rest, and more sleep

Sleep is my number one non-negotiable when it comes to staying healthy. It’s when the body does its best work — repairing and restoring. I find a good night's sleep will do a lot more good than any concoction of supplements.

If sleep doesn’t come easily, I find a few things help:

• A good walk or workout during the day to really tire the body out
• Winding down using an Essential Oil to soothe before bed
• If you're lying awake, don’t stress as eventually sleep will come – instead get up and do something. I'll often read my book in the middle of the night.

2. Nourish with whole foods, cut out sugar

When feeling run down, sugar is the first thing I cut out. I feel like it makes the most difference to my immune system. During winter, I love to batch prep a hearty soup on the weekend. And I'll incorporate some sort of fermented food daily - yoghurt at breakfast or kimchi with lunch to support gut health. 

Every winter I share my friend Mike's Immunity Juice recipe - full of anti-inflammatory foods like pepper, citrus and turmeric. This winter I am freezing it in ice cube trays so the batch lasts longer.

3. Wash hands often

Still one of the best ways to avoid picking up bugs. I keep the Bondi Wash Hand Spray in my bag at all times — it kills 99.99% of germs, smells beautiful and is super handy when you’re out and about. I also clean my phone and laptop a couple of times a week with the Glass Cleaner. 

4. Keep exercising

I love running in the cold. I don’t go far — but the fresh air, the elevated heart rate, the mood boost feels so good. The increased circulation helps move white blood cells through the body more efficiently, which is great for immunity.

And anecdotally, I swear it does wonders for your skin too. That rosy post-run glow is like a mini facial. Of course, it doesn’t have to be running. Any kind of movement helps support your overall health.

5. Cold water immersion

I am a recent convert to winter swimming — but I can’t believe how effective they are. I try to plunge in the ocean once a week even in the cold. On other days, I turn my shower cold for 1 minute at the end. You can feel the health benefits they talk about - boost circulation, lower inflammation, support immunity and leave you feeling so awake.

6. Disinfect surfaces

Don't forget these little things! During cold and flu season, I like to give a bit of extra attention to the spots we touch all the time — light switches, door handles, remote controls. It’s easy to overlook them, but they can collect a surprising number of germs.

A quick spritz with our Bench Spray does the trick. It’s naturally antibacterial, safe on all surfaces, and smells beautiful — so cleaning doesn’t feel like a chore.

 7. Don’t skip movement

I love running in the cold. I don’t go far—but the fresh air, the elevated heart rate, the mood boost—it all feels so good. The increased circulation helps move white blood cells through the body more efficiently, which is great for immunity.

And anecdotally, I swear it does wonders for your skin too. That rosy post-run glow, the way your skin feels fresh and alive—it’s like a mini facial. Of course, it doesn’t have to be running—any kind of movement helps support your health through winter.

8. Echinacea to beat a cold

I’ve tried just about every natural remedy out there, but I always come back to Echinacea. In particular, the liquid by Kiwiherb. At the first sign of a sore throat, I’ll take a dose and you can feel that tingle in your throat. It’s the one I always keep on hand. 

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