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#28 Your Winter Immune System Toolkit
36 Plays18 days ago
The Bean Talk – Episode 28: Your Winter Immune System Toolkit
This week, Riannon and Jeremy outline their top ten tips to keep your immune system strong this winter.
You’ll hear about their go-to foods, supplements and everything you need to know about staying well this season. Whether you're already sick or want to stay one step ahead, this episode will help you build resilience for the whole family.
Plus, they share a special July only discount for their Acute Immune Consultation.
Mentioned in the episode
- Winter immune products and recipes: www.mungbeanhealth.com
- Bone broth favourites: Best of the Bone, Good Bones
- Throat spray (adult & kids): Available via consultation (or DM on Instagram for details)
Connect with Riannon and Jeremy on Instagram @mungbean_health or visit mungbeanhealth.com for expert support.
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Transcript
Introduction to The Bean Talk Podcast
00:00:00
Speaker
Welcome to The Bean Talk with me, Rhiannon, your fertility fairy godmother, joined by my trusted partner in life and in the mission of Mungbean Health, Jeremy. Here at Mungbean Health, we're on a mission to unlock the secrets of fertility and natural wellbeing one episode at a time.
00:00:23
Speaker
Hi and welcome back to Bean Talk with Rhiannon and Jeremy. Welcome back guys. We're bringing the energy. We are bringing the action and honestly ah feel like everybody needs a bit of an uplift this time of year. I feel like everyone is sick at the moment. The mood is low. Actually, it's people are just struggling to just show up for work, for kids for school, the daycare sicknesses, all the things. Like if you're trying to do social things at the moment, it's just hard. It's difficult. It's dark when you get up and it's dark when you get home from work and that there's not much light. It's cold. Everybody's sick. I know.
00:01:01
Speaker
It's not nice. Low energy. But I guess this is where we come in. yeah We've got a lot that we can do to support your immune system.
Sneak Peek at Mungbean Health Projects
00:01:09
Speaker
But first, before we get off track, let me talk a little bit more about our big bean, Little Bean, that we love to share.
00:01:15
Speaker
have you got for me, Germ? What's your little bean? My little bean is I've found these biltong sticks. We've always liked biltong, but these ones are so good. actually so good. Yeah, this brand. And good ingredients as well. What is it, Pro?
00:01:28
Speaker
It's Petra, I think. pro Pro Tea Foods? P-R-O-T-E-A. Anyway, don't buy them all. Pro Tea Foods. They're really good. Natural. Yes, so the biltong's a win. Yeah, it's so my it's my little bean. I like biltong. It's a great snack. It's healthy.
00:01:43
Speaker
Little bean is I've been drinking a lot more herbal teas, I'd say. We've got cool little cups. Yeah, new little tea cups. just cute little things and you can get your liquid in. yeah Actually, ads if you're drinking tea like herbal teas, it's going to add.
00:01:58
Speaker
to your fluid intake. If you're drinking English breakfast or black tea or coffee, it does take away because of the caffeine. It's hard this year as well. Drinking water, you don't feel like drinking because it's so cold.
00:02:10
Speaker
Big bean, I would say is a joint one. And I'm going to be annoying and say we can't tell you about it, but we're working on some really big things behind the scenes. And we can't wait to share it with you. Obviously now it's not the right time. Otherwise I would, but it's to come.
00:02:25
Speaker
But yeah, big things coming. I know big things coming. We're working on some amazing things. And look, I feel like now the weather has finally changed. I feel like summer was hanging around for a while or the warmer weather. and I'm so happy about it.
00:02:39
Speaker
But I guess when we are with the changing weather and all the bugs that are flying around, it's a good sign that we usually need to slow down. It's a nice little reminder to slow down and rest. And I know It's not easy at the best of times, but slow down when there's a lot happening, lot of responsibilities, a lot of kids, business work, whatever that looks like for you.
Winter Immunity Tips: Foods and Sleep
00:02:59
Speaker
But if you're experiencing frequent colds or flus or feeling like you're never able to recover, then this episode is going to be perfect for you because we're going to talk about 10 top tips to on how to protect yours and your family's immune system this winter and honestly every winter.
00:03:15
Speaker
Let's dive in with number one. And let's talk about warming foods. So warm foods are a must for winter, and I usually i feel like you gravitate towards that anyway. All four salads in summer, but you won't catch me having a salad in winter, like really, unless I can heat it up and it's a warm salad. Unless it's a pasta salad. Yeah, like a pasta salad, like the Activate food one. High carbohydrates.
00:03:34
Speaker
So good. But they're gluten-free and it's like a pulse pasta. What is it, quinoa, chickpea, and something else? It's a pasta. It's not, it's like a good, it's like yeah, in that Activate one. Yeah, they're yum.
00:03:45
Speaker
Absolutely delicious. But not only do warming foods actually support blood flow and circulation, which can help the circulation of immune cells throughout the body, warm foods are also essential for our gut health and digestion and nutrient absorption, which is all happening in that gut.
00:04:03
Speaker
So foods like soups, stews, broths, yes are comforting and will also extract those essential minerals and amino acids that improve immune function.
00:04:15
Speaker
You can actually check out our favourite immune recipes on our website as well, www.mungbeanhealth.com. Time to get the slow cooker out. If you haven't got one, invest in one, they're the best thing ever. You put them on in the morning, you get home, your dinner is ready. Actually, and i have I have my Nen's old one. It's so old. It's so good. I hope it never dies because I love it so much.
00:04:37
Speaker
But what's the other thing about in the mornings is a good idea to have? oh bone broth. What's the one you get me? It's delicious. It's good. It's easy to drink. It's good bones. Yeah. It's easy. Just cut the top off. um iwi in Yeah. I switched between the two. So we either get the, God, is it good bones? Let me look it up.
00:04:57
Speaker
i don't know. Bone broth in morning. Good. Full of collagen, full of proteins. Cool. Let's go. Yeah. Amino acids. Yeah. Good Bones. Yes, the Good Bones, the organic one, is great.
00:05:11
Speaker
And what's the other one in the little jar? I'm having a moment blank. Best of the Bone. Yes, Best of the Bone. They're amazing. And they are in a little concentrate, so you just mix it with some hot water. Yeah, Emily's big on that one. yeah She was telling me about it. We probably got some.
00:05:26
Speaker
We do. We've used them for years and years. Honestly, when I was back managing health food stores, like they would pump and I would always get them. And they've got so many flavors now. Before it was just the original. And then they brought out the turmeric and ginger, which I love.
00:05:38
Speaker
But now they've got like mushroom and all these good ones. So good. So yeah, definitely warming foods. Number two. Sleep well. For the body and immune system to be able to fight off pathogens, it needs to rest and reset.
00:05:51
Speaker
During your sleep, the body will produce immune cells such as cytokines, yeah T cells and natural killer cells. yeah All of these immune cells play a role in targeting and destroying pathogens.
00:06:03
Speaker
Without good quality rest, our bodies will also create more inflammation and may have dysregulation hormone functions such as cortisol, which reduces our protective immune function. i know. So stress and not sleeping, which go hand in hand, unfortunately impact our immune system.
00:06:20
Speaker
Yeah. so you tell us, because you always struggle with sleep a little bit. Tell us what some things that you've put in place that could support everyone that helps with your sleep. No phone before bed. That's a big one putting the phone down. and I know it's hard, but you just got do it. Set a timer for 9 30, 10 o'clock or whatever, and then just put the phone down, put it on airplane mode or do not disturb.
00:06:40
Speaker
because if you get a notification, you're going to be like, oh, check it. And then you're just stuck. So doing that, putting it in flight mode. I've actually bought a really good eye mask just from Sheen, which was good, but a full block out one. Shout out to Emily for yeah telling us that. Yeah, the full block out mask is is definitely a must for me. I've got to use it. And that just helps.
00:06:59
Speaker
we We did have the Baxter blue ones before, which are more expensive, but they've lasted a while. yeah And then now, yeah, we were and tipped off to try these cheapy ones. But I've got six of them. I know. We'll report back and let you know.
00:07:13
Speaker
Number three is supplements, which I guess that's another thing Jeremy is doing his best to try and remember to take magnesium every night and his sleep herbs, his PM herbs. He's on a and PM one.
The Role of Supplements and Herbs in Immunity
00:07:25
Speaker
But we absolutely believe that food is medicine. Number one, we've spoken about warming foods, which is very important. But sometimes the body just needs a little cushioning on top of a healthy diet.
00:07:37
Speaker
I will take supplements till the day I die and I'll give them to my family because unfortunately we do not get what we need out of diet alone. I do not care what anyone says this day and age. There's so much crap out there unless you were in volcanic soil that was so nutrient rich and you were able to grow your own fruits and vegetables, then maybe we could talk. But when we're having mass consumed rubbish, really poor quality vitamins and minerals that are all grown in shitty Soil. over-farmed areas. Yeah. It's like, it's repeat. And the farmers are just doing their best for what they've got. Yeah, 100%. But yeah, and obviously not everyone can afford to eat organic anyway because it's like the cost of living. We totally understand that. So it's unrealistic to sometimes say you have to eat organic but try and do the the clean 15 and the dirty dozen.
00:08:24
Speaker
Look that up. You can just Google it. We do tell our clients about that on their treatment plan because it is a wonderful way to just essentially get rid of some of those herbicides and pesticides and all that crap that we don't need on our food. And they're the most heavily sprayed, the dirty dozen. yeah yeah And then the Clean 15 are like the cleaner ones to opt for.
00:08:46
Speaker
But our favourites for the wintertime are things like vitamin C, obviously zinc, vitamin D, B vitamins, omegas, big on omegas, and probiotics.
00:08:57
Speaker
And you can find some of our favourites on our website. www.mungbeanhealth.com. But, and for kids as well, we have some great kids' immune supplements. But if you want the tailored support like herbs, which are honestly the best for immune system and hormones and everything, you do need a consultation for them. Actually, let's talk a little bit more about herbs because that is number four. Yeah.
00:09:18
Speaker
So many herbs actually contain bioactive compounds that stimulate immune cells. and their activity. They enhance the body's resistance to pathogens and they reduce inflammation, which is number one driver of disease.
00:09:32
Speaker
So by addressing both the root cause of immune imbalances and offering direct antimicrobial and anti-inflammatory effects, herbal medicine plays a powerful role in maintaining immune resilience and also overall wellbeing.
00:09:47
Speaker
I love them. They're good. dead The main thing of a naturopath should be anyway. Yes, you should be getting herbs if you go and see a naturopath. Yes, it's more timely to be prescribing and making a formulation for your clients, but honestly, it's like the best.
00:10:02
Speaker
And we have actually started making up our own little throat sprays We actually do a sleep one as well, but we're doing throat sprays very commonly for immune support. So they've got, they're supporting your immune system, but they're also anti-inflammatory. So supporting the throat. If you've got a sore, dry, scratchy throat or cough, you can just keep it in your bag, use it all the time. And we do an adult's one and a kid's one. And the kid's one, like they both taste nice, but the kids taste really good because obviously we want to make sure the kids can take it. So if you're a client of ours, reach out for one. If you're not a client yet, then absolutely reach out and we can, we can organize some for you.
00:10:36
Speaker
Number five, fire cider or sla fire honey. Yes. The OG kitchen medicine. Fire cider and raw honey are traditional remedies known for the immune boosting properties.
00:10:47
Speaker
Fire cider is typically made with ingredients like garlic, ginger, horseradish, apple cider vinegar, and cayenne pepper. Yes, spicy. Yeah, nice. Warm that body up. Contains natural antimicrobial anti-inflammatory compounds that help fight off infection and stimulate circulation.
00:11:05
Speaker
raw honey adds additional benefits with its antibacterial and soothing properties, supporting the throat and gut. Together, they create a potent tonic that can help enhance immune resilience, especially during cold and flu season.
00:11:20
Speaker
batch up bottles at the start of winter and have that to boost your immune system and ward off any bugs. Yes, a nice thing to prepare when and the weather starts to get cooler or now, if it's never too late really, to have in the cupboard or in the fridge to really just build up that immune
Detoxification and Gut Health for Immune Support
00:11:35
Speaker
system. They're good.
00:11:36
Speaker
So good. Number six would definitely be sweat it out. So sweating actually helps boost immune function by supporting the body's natural detoxification processes, flushing out toxins through the skin and reducing the burden on other elimination organs.
00:11:55
Speaker
It also promotes better circulation and can help kill certain bacterias and viruses on the skin surface due to its antimicrobial properties. So sweat it out through exercise or sauna use.
00:12:08
Speaker
Number seven, gut health and probiotics. and Did you know that nearly 70% of the immune system is housed in the gut? Yes. A balanced gut microbiome helps regulate immune response, reduces inflammation and protects again harmful pathogens. Crazy, isn't it?
00:12:22
Speaker
So time to increase your probiotics found in fermented foods like sauerkraut. Yes. Kefir. Yeah. And kimchi. Yes. Kimchi. What is that? Cabbage? Cabbage, yeah. Fermented cabbage with usually chili. It's quite nice. Sourcrap is good too. I like that. I like sauerkraut better than kimchi. And kefir.
00:12:42
Speaker
Yeah. know how my time. I know. Yeah. So I'm not really a big yogurty girl. This can support balance by enhancing the diversity of gut microbiome and strengthening the gut barrier, up ultimately promoting a more robust and effective immune system.
00:12:56
Speaker
Absolutely. And number eight is top immune boosting foods. We will always say this, but food is medicine. Like it is an important part of our of our makeup. it's very important to use diet to our advantage.
00:13:12
Speaker
So we have the ability to use our diet to either harm or heal. So dark leafy greens are great. They are rich in vitamin C and antioxidants and can can help support our immune system.
00:13:24
Speaker
Kale, spinach, Swiss chard, bok choy, berries, citrus, capsicum, kiwi fruit, all rich in vitamin C and should be consumed regularly, which it's really not that hard to get those in at least something once a day. Like you might have a handful of berries one day, some citrus the next, bit of capsicum the next, bok choy. Yum, so good.
00:13:45
Speaker
Number nine, stress support.
Managing Stress and Ensuring Rest for Immunity
00:13:47
Speaker
When cortisol is elevated long-term, it can suppress the activity of immune cells and reduce the production of antibodies. This makes the body more susceptible to infection and slows down healing.
00:13:59
Speaker
We often see in our clinic that our most stress clients are frequently being sick. So we need to practice our stress supports, mindfulness, adequate sleep, regular physical activity, herbal adaptogens, breath work, et cetera.
00:14:13
Speaker
By calming the nervous system and reducing inflammation, stress support creates an internal environment where the immune system can function more effectively and efficiently. And we will always look at this for our clients when they're getting sick all the time. What's their stress like? yeah Because that can be obviously a major role. And then what's their sleep like as well? So it's like a bit of an all over.
00:14:33
Speaker
We also have our acute immune consultations where you can talk to a practitioner one-on-one and they can get you sorted. It's specifically just around immune systems. So if you've got chronic sickness where you keep getting sick and it's been long-term,
00:14:47
Speaker
Or if you are sick at the moment and you just want support from those symptoms, you've got that there as well. And yeah, we can prescribe and dispense herbs and we make up our own compounded medicine, which is specific to each individual. So it's very individualized, but yeah, really really beneficial.
00:15:06
Speaker
And then number 10 is recovery. Now, this is a tough one. And most of our clients, being parents, feel that they never get on top of a sickness because they can't stop and recover.
00:15:19
Speaker
During recovery, the body shifts from a stress dominant state to a restorative mode governed by the parasympathetic nervous system. This shift allows for tissue repair, inflammation resolution, and the replenishment of immune cells.
00:15:34
Speaker
Without proper recovery, the immune system remains taxed, increasing vulnerability to infections and prolonged healing. We spoke about sleep and stress support before, so include these and also lean on your support system and plan your rest. You have to really schedule it in.
00:15:56
Speaker
It's hard. ah No, we totally get it. But it is super duper important part of the healing process and to stop us from getting on that yucky roller coaster where we just get sick and sick and sick again. and Can't shake it, yeah. Exactly. i feel like a lot of people at the moment are going through it.
00:16:12
Speaker
Absolutely.
Special Offer: Mungbean Health's July Consultation
00:16:13
Speaker
Absolutely. Also, because we want to make naturopathy as accessible as possible for people, especially for their immune system, because who's got the time to be sick? And it's just not fair that you have to be.
00:16:24
Speaker
So we're actually discounting our acute immune consultation with a practitioner 20% off for the month of July. so it will essentially come down from 99 with our naturopath to a 79 total consult.
00:16:38
Speaker
You will need to DM us on Instagram or email us asking about this, and then we'll be able to get you organized, get you some herbs and yeah, get you supported. But Yeah, it's not something that you have to do when you are just sick. It could be something that you do is like everyone's always in the house sick or something that you want to keep in your tool belt. Keep it in the cupboard for when you start feeling a sore throat. And we can get you onto our herbs, herbal throat spray, like our compounded nutrients and anything else that's really relevant for your case.
00:17:07
Speaker
Yeah, prevention's always better than cure. Oh my gosh, so much better. And it's just horrible being sick and then getting on that rollercoaster. It's like sick, sick, sick, sick. And it's just you're feeling yuck. You have to parent yuck.
00:17:18
Speaker
It's just not a good time. Not a good time at all. Thanks for tuning yeah and We hope you enjoyed this episode. Yes. Thank you so much. And we can't wait to talk to you again soon. Happy healing. Bye.
00:17:34
Speaker
And that's a wrap on today's dose of wellness. I'm Rhiannon, your fertility fairy godmother. Thank you for joining us. Stay connected with us on Instagram at mungbin underscore health.