Here are nine tips for building a strong immune system as the cold and flu season approaches. These tips include getting enough rest, eating immune-boosting foods, getting outdoors for sunlight, managing stress, practising good hygiene, increasing probiotic intake, considering supplementation with vitamins like C and zinc, and focusing on nurturing specific weak points in the body to prevent illness. The author also offers herbal and nutrient support to help prevent and manage colds and flu.

The author shares key tips from a seminar on managing anxiety using natural remedies. They emphasize a holistic approach addressing mind, body, and action for anxiety treatment. Tips include counseling, the use of smartphone apps like Moodnotes and MindShift, dietary considerations, supplementation with vitamins and minerals like magnesium and probiotics, herbal remedies, and the use of essential oils. The importance of regular exercise, progressive muscle relaxation, and deep breathing techniques are also highlighted. Seeking help and support is encouraged to bring anxiety into balance.

As a Medical Herbalist, the author emphasizes the importance of choosing high-quality supplements. They provide eight qualities to consider when selecting supplements: prioritizing food sources, ensuring therapeutic doses, checking excipients and additives, understanding side-effects and contra-indications, combining with necessary co-factors, considering different forms for different effects, timing of consumption, and exploring a variety of nutrients beyond vitamins and minerals. They recommend seeking professional advice to ensure optimal health benefits from supplements.

The author reflects on the valuable life lesson they learned from a wise friend named Lina. Lina's advice was about the concept of "16 balls," where each ball represents one's ability to care for various aspects of life. Lina emphasized the importance of reserving eight balls for oneself, highlighting the need for self-care to effectively care for others. The author encourages readers to assess how many "balls" they allocate to themselves amidst life's challenges and offers support through herbs, nutrients, and lifestyle choices to manage stress and regain balance.