Every year we’re warned of a flu season worse than the one before. But a pandemic and the disruptions it has brought to our normal routines mean keeping on top of your immune health this winter could be more important than ever.
Here are a few ways to support your health and boost your immunity. Remember, colds and coughs can happen at any time of the year, so any time is the right time to consider extra efforts.
6 ways to boost your immunity
1. Eat a nutrient rich diet
We know a healthy diet is good for us, but what does that look like? For immune health, Body and Soul recommends looking out for foods high in Vitamin C. Think lemons, kiwi fruit, capsicum and broccoli.
If you’re struggling to reach the recommended daily intake of two serves of fruit and five serves of vegetables, consider juicing them for a quick boost. Try a blend of carrot, beetroot, spinach and lemon.
In addition to fruits and vegetables, include plenty of lean meats, legumes, wholegrains, nuts and seeds and get creative with herbs and spices. Mind Body Green recommends adding garlic and ginger for immunity.
Garlic is a powerful antioxidant, antimicrobial and antiviral and a natural decongestant that can be added to almost any meal. Ginger also has decongestant benefits and is a natural antihistamine. Try grating the root into stir-fries or boiling it to make a tea with honey and lemon.
If you’re looking for inspiration, try this turmeric and cauliflower soup recipe.
2. Regular exercise
When it’s cold outside it can be tempting to stay cosy, but according to Blackmores, moderate activity may benefit your immune function. If you participate in high-intensity training, balance it with rest or low-intensity days.
Exercising outside also allows your body to absorb Vitamin D. While gyms may not always be available, consider walking, running or cycling where it’s safe to do so. Many organisations also offer free online programs you can do from home, and even activities like gardening can help keep your body moving.
If you haven’t exercised in a while or have an injury or health concern, we recommend seeking guidance from a health or exercise professional.
3. Get adequate sleep
According to the Sleep Health Foundation, sleep-deprived people may have lowered immunity, putting them at greater risk of catching viruses. Adults should aim for seven to nine hours per night, with more recommended for children.
To improve sleep quality, the Sleep Health Foundation suggests setting aside “worry time” in the evening to reflect on the day and plan ahead, helping you put concerns aside before bed.
Use the hour before bed as wind-down time. Put away devices and aim to go to bed and wake up at consistent times.
4. Reduce your stress levels
Stress has been shown to compromise the immune system. While it’s not always easy to manage, small daily habits can help.
Make time for things you enjoy and consider incorporating mindfulness, meditation or yoga into your routine. The COVID-19 outbreak has created uncertainty, but it’s important to remember that situations like this are temporary.
Staying connected with friends and family can also help manage stress. If you can’t meet in person, use phone calls or apps like FaceTime, Zoom or Skype to stay in touch.
If you’re feeling anxious, read our guide on mental wellbeing or reach out to organisations like Beyond Blue and Lifeline.
5. Supplement your vitamin intake
While it’s best to get vitamins and minerals through your diet, supplements can help support your immune system and may reduce the severity and duration of colds.
Vitamin C and zinc are well known, but others such as echinacea, elderberry and astragalus may also help. According to Mind Body Green, elderberries contain quercetin, an antioxidant with antihistamine and anti-inflammatory properties.
Echinacea supports the body’s production of white blood cells, while astragalus may improve the body’s response to stress. Both are available in tablet form and are commonly included in over-the-counter immune support products.
6. Consider a flu vaccination
Flu vaccines are available through a range of providers, and you may be eligible for a free vaccine under the National Immunisation Program. The Australian Government recommends speaking with your doctor about immunisation.
Vaccines protect against the most common strains of influenza, which change each year. For most people, the risk of serious side effects is much lower than the risk of complications from the flu itself.
Healthy habits
Maintaining good hygiene habits, including regular hand washing and cleaning frequently used surfaces like your phone, helps reduce the risk of illness.
Even when spending more time at home, it’s important to stay home if you’re unwell, get enough rest and stay hydrated. Your local pharmacist and Healthdirect (call 1800 022 222) can provide advice and may help you avoid unnecessary trips to the doctor.
If you have any concerns about your health or immunity, seek medical advice from your GP.
