Building a healthy terrain


With the rise in COVID/variant cases in our community it is time to get your health in order.

There is so much that you can do to strengthen your immune system, and it doesn’t just work for Coronaviruses, it works for all infectious diseases, cancer, autoimmune diseases, and degenerative diseases.

How sick you become when exposed to a virus is not entirely about the virus but is also much more about how healthy you are. Having a healthy terrain means the body is well balanced and that the germs, that are often a natural part of life, and the environment will be dealt with by the body without causing great sickness. There are many natural ways we can increase the health of our terrain.

Unfortunately, there are many factors that negatively influence the health of our terrain. Our soils are nutrient depleted and the prevalence of toxic chemicals and metals in the environment is extremely high, which has made our bodies generally weaker. Increased stress, poor sleep, lack of exercise, insufficient nutrient intake, processed food, radiation and electromagnetic fields (EMFs), have also contributed to ongoing ill health.

Therefore, it is important that we have medicines to help us combat invading microbes at the moment, for those whose bodies do not have a strong enough immune system to deal with them naturally. However, we cannot just rely on pharmaceutical medication and other interventions to help us. Each and every one of us needs to take precautions to improve our overall health and wellbeing and in doing so, this means taking steps to improve the health of our planet and our overall mindset.

As we experience this wave of COVID-19 in our community, it is important to be prepared and know how to support yourself as best you can. Knowing how to care for yourself via the use of medicinal foods, herbs and supplements can help to resolve fear and create resilient health

Here are our top immune supporting tips from The Otway Wellbeing Team

Take care of your gut health

Up to 70% of your immune health comes from the gut. The immune part of our gut is called ‘GALT’ (gut associated lymphoid tissue). Therefore, begin focusing on optimising your gut health. If you have gut issues, this is the time to see a health practitioner who can figure out the root cause behind your issue and restore health to your gut. Focus on probiotic foods, prebiotic foods such as;

  • Fermented foods (bear in mind fermented foods are not for everyone, so make sure they are okay for you before adding these into your diet). Examples of fermented foods are: Sauerkraut, kimchi, Miso soup, Kefir, Kombucha, Probiotic Yoghurts
  • Bone broths – Bone broths are not only nourishing for the gut, but the marrow from the bone contains lipids, (alkylglycerols), which are vital for the production of white blood cells.
  • Probiotics – The following strains can help support our immune system; Lactobacillus rhamnosus, Lactobacillus plantarum, Lactobacillus paracasei. Before self-prescribing a probiotic, it is best to discuss what strains of probiotics you may need for your individual body and symptoms.


I always recommend that everyone adopts a healthy wholefood diet. Focus on eating food that actually comes out of the ground or directly from the farm instead of originating in a factory or a cage and coming to you in a box or through a window. Like all other living human cells, immune cells are powered by mitochondria, which require oxygen, vitamins, minerals, and fat, not chemicals to thrive!

  • Eat organic – The less chemical intake and exposure in your life the better your overall health will be!
  • Eat the RAINBOW – Make sure your meals contain a rainbow variety of fresh veggies and fruit. If you are limiting your intake of vegetables to just a few different types, then you are limiting your daily nutrient intake levels, which may lead to nutrient deficiencies.
  • Eat animal products that do not contain hormones or other nasties. Choose; Organic, free range or grass fed.
  • Choose seafood/fish that is not farmed. Choose fresh ocean fish/seaweed from local waters.



Food Sources of Zinc

Beef, chicken, shellfish, pumpkin seeds, sesame seeds, chickpeas, cashews, lentils and quinoa.

Potential Zinc Dosages:
The following dosages are based on the Tolerable Upper Intake Levels reported by the NIH (National Institute of Health) however higher doses can be prescribed for (short term) acute illnesses.

0-1 year: 4-5 mg daily

1-3 years: 5-10 mg daily

4-12 years 10-25 mg daily

13-18 years: 25-35 mg daily

19+ years 25-40 mg daily.


N-Acetylcysteine is the precursor to Glutathione, which is a major antioxidant in our bodies. We are advising clients to take NAC or Glutathione to treat COVID and also as a post vaccination support supplement. Glutathione reduces oxidative stress and free radical production, which is vital when we’re fighting infections of any sort and in theory it is thought to reduce the damage caused by spike proteins post vaccination. Glutathione increases our natural immune defence system.

Food Sources of Glutathione

Garlic, broccoli, cauliflower, cabbage, brussel sprouts, kale, swiss chard, bok choy

Potential Glutathione Dosages

There are no clear guidelines for appropriate glutathione dosage for immune support. Please speak to one of our Naturopaths for specific dosage advice.

· 1-5 years: 50 mg daily

· 6-12 years: 100 mg daily

· 13-18 years: 200 mg daily

· 19+ years: 250-500 mg daily

Potential NAC Dosages (Please talk to our Naturopaths about dosages for children and for acute symptoms).

· 19+years: 500-1000mg/day


Quercetin has been shown to impair the binding of the viral spike protein to ACE2 receptors and also reduces pro-inflammatory signals associated with COVID-19. Studies have also shown that it inhibits COVID-19 viral replication; evidence to suggest that it inhibits coagulation (clotting).

Food Sources of Quercetin

Red onions (raw), apples, red grapes, kale, spinach, watercress, capers, cherries, green tea.

Potential Quercetin Dosages

2-4 years: 50 mg daily

4-8 years: 50-100 mg daily

8-12 years: 100-200 mg daily

12-18 years: 200-400 mg daily

19+ years:400-1000 mg daily


Vitamin C plays a vital role in the production of white blood cells that help fight infection and disease and also increases our antioxidant levels. Vitamin C may improve the immune response to viral infections through the stimulation of the proliferation and function of T-lymphocytes and NK-lymphocytes, and the production of interferon.

Food Sources of Vitamin C

Berries, capsicum, broccoli, citrus, brussel sprouts, spinach, asparagus, tomatoes, papaya, mango

Potential Vitamin C Dosages

Liposomal Vitamin C is recommended for anyone with absorption issues, or who has experienced gut issues after using other forms of Vitamin C. We are recommended much higher doses for acute symptoms. Please speak to one of our Naturopaths for further details.

· 1-5 years: 125-250 mg daily

6-12 years: 250-500 mg daily

13-18 years: 500-1000 mg daily

19+ years: 500-1000+ mg daily


It is well known now that supplementation with Vitamin D during the colder seasons when we have less sun exposure can greatly reduce rates of viral infections. It is recommended that we expose our legs and bellies to the sun for at least 15 mins per day if possible, to increase our vitamin D levels naturally. At the moment, although it is Summer here in Victoria, we are recommended quite high doses of Vitamin D. It is possible that those who are lower in Vitamin D may be at greater risk of developing more severe COVID-19 symptoms[1]

Currently there is a new form of Vitamin D on the market, which is absorbed more rapidly. Calcifediol, is a more potent, soluble and bioavailable form of vitamin D. With a higher rate of intestinal uptake, Calcifediol is absorbed into the portal vein circulation and bypasses liver hydroxylation, increasing vitamin D levels up to three times more efficiently than standard vitamin D. Please speak to us about this form of Vitamin D.

For COVID symptoms we are recommended an adult dose of 10,000IU of Vitamin D (colecalciferol) per day. Please speak to our Naturopaths about this dosage.

Food Sources of Vitamin D

Sunlight (not a food) fatty fish (salmon*, mackerel, tuna*), liver, eggs, dairy, mushrooms

Potential Vitamin D Doses

0-1 year: 400 IU daily

1-6 years: 1,000 IU daily

7-12 years: 2,000-3,000 IU daily

13-18 years: 3,000-4,000 IU daily

19+ years: 5,000 IU daily

Herbal Medicine

There are so many herbs that can be used to support your immune system specifically, or your general health and wellbeing. Herbs should be part of our daily diet. Remember your food is your medicine!

As part of our Naturopathic COVID protocol we are recommending the following herbs. Please speak to us about dosage.

  • Sweetworm wood
  • Andrographis
  • Medicinal Mushrooms
  • Black Seed (Nigella)
  • Turmeric
  • Astragalus
  • Withania
  • Licorice root
  • Mullein
  • Pleurisy root

Herbs can be taken as teas, tinctures, capsules or tablets. Please feel free to pop by or call to discuss what herbs may be suitable for your needs as we are all experiencing different COVID viral symptoms.

Avoid Sugar

You will feel so good if you get refined sugar out of your diet as much as possible and your immune system will thank you. Refined sugar paralyzes white blood cells. 30 mins after consuming refined sugar your macrophage function decreases by 50% for up to 5 hours. So, if your diet is full of sugar, your immune system is going to low and you will be more susceptible to becoming ill.

Hydration & Electrolytes

Normally we need approx. 10 cups of water per day. When the body is dealing with a virus, our water intake needs to increase. It is crucial to stay hydrated when sick.

When you are sick with a virus, it is important to focus on Electrolyte fluids. Electrolytes, including sodium, chloride and potassium, which are lost through sweat, vomiting and diarrhea. They are important to maintaining the body’s pH and helping cells absorb and use the fluids you’re taking in.

Here is our top Electrolyte drink recipe

1 tsp of Orthoplex Alka Min or another Magnesium formula (please speak to us about this)

500ml water

Lemon juice

Pinch of Himalayan salt


These include coconut oil, raw garlic, thyme, oregano, ginger, cinnamon, turmeric, kimchi and other fermented foods, walnut, pomegranate, green tea, apple cider vinegar, and medicinal mushrooms (shiitake, maitake, reishi, cordyceps, turkey tail).

Medicinal Mushrooms

There are many ways to consume medicinal mushrooms now.

  • You can buy medicinal mushrooms fresh
  • Gather particular mushrooms from the wild – if you have the know how!
  • Purchase medicinal mushrooms in dried form (we stock many dried forms that can be purchased in bulk).
  • Purchase dried powder mushroom formulas
  • Purchase Medicinal Mushroom Tinctures
  • Medicinal mushrooms are also available in caps and tablets.

These are our top nutritional immune tips. If you are wanted clarification about dosages, supplements or your individual health needs please feel free to get in touch with us.


Jamu Jamu with an Immune Boost


1 cup cleaned and chopped fresh turmeric

1/2 cup cleaned and chopped fresh ginger

¼ cup of dried Echinacea whole plant

¼ cup of dried Astragalus root

4 cups water

1/2 cup honey

Pinch of black pepper

1/4 cup fresh squeezed lime juice, from 2-3 limes

Blend the turmeric and ginger

Into a blender add the turmeric, ginger, echinacea, astragalus and water. Blend until smooth. Pour the mixture into a medium saucepan set over medium high heat and bring to a boil. Reduce the heat so the mixture simmers for about 15 minutes.

Add lime juice and honey

Remove the saucepan from the heat and add the honey and lime juice. Stir to combine.

Strain and refrigerate the mixture

Strain the mixture through a fine mesh sieve. Then pour the strained mixture into a glass bottle or jar and refrigerate until chilled.


Enjoy this drink warm, at room temperature or cold. You can adjust the drink by adding additional still or tonic water. Serve with or without ice.

Stay healthy! Build a strong terrain and feel free to get in touch with us if you have any questions!