As winter sets in, so does cold and flu season. But the good news is there are plenty of simple, effective ways to help strengthen your immune system and reduce your risk of getting sick.
First and foremost, good hygiene is key. Wash your hands regularly with soap and water, especially after being in public places. Avoid touching your face, particularly your nose, mouth and eyes, where viruses can easily enter.
Staying well-rested is another important defence. Your body repairs and strengthens its immune system while you sleep, so aim for 7–9 hours of quality rest each night.
A balanced diet rich in fresh fruit and vegetables provides essential vitamins and antioxidants. Foods high in vitamin C, such as oranges, kiwi and capsicum, are known for their immune-boosting properties. Zinc-rich foods like nuts, seeds and legumes can also help your body fight off infections.
Don't forget to stay hydrated—water helps flush out toxins and keeps your system running smoothly. Adding herbal teas like ginger or echinacea can also offer extra support.
Regular moderate exercise boosts circulation and helps activate your immune response, while also reducing stress, which can otherwise suppress your body’s natural defences.
Some people also find benefit in supplements during cold and flu season, such as vitamin C, vitamin D, or probiotics—but it’s always best to check with a healthcare professional first.
And finally, if you do start to feel under the weather, make sure you go and see your friendly local pharmacist.
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