Tips on how to improve your immune system this winter

Is your immune system under ceaseless attack this winter? Want to maximise protection from the circulating bugs? There are steps you can take to give your immune system a leg up.

1. Maintain good hygiene and social distancing
2. Tweak your lifestyle to boost your immune health

Let’s dive into the details and help you and your loved ones thrive this winter.

1. Hygiene and social distancing

Behaviours that help slow the spread of COVID-19 will also slow the spread of colds, flu and other bugs:

• Wash your hands frequently with soap and water, including before and after eating, and after going to the toilet
• Cover your cough and sneeze, dispose of tissues, and wash your hands
• Avoid contact with others by staying 1.5 metres from people
• Stay at home if you feel unwell

2. Lifestyle hacks for immune health

Help your immune system fend off winter bugs by eating a healthy diet, exercising regularly and ditching some less-than-healthful habits.

Diet

To pack your body with immune-boosting macro- and micro-nutrients, eat plenty of:

• Nutrient-rich greens
• Vitamin-filled vegetables
• Colourful fruits
• Wholegrains

Want to check how healthy you are? Request a pathology referral here.

Exercise

Scientists study how exercise impacts your immune function. This area of science even has its own name: exercise immunology.

And what have they found?  Regular exercise is linked to fewer cases of flu and pneumonia, as well as fewer deaths.

So, add some exercise to each day. Even 15 minutes walking will make a difference.

Bulldoze your bad habits

Finally, with some minor tweaks in your habits, you can combat these well-known enemies of the immune system:

• Stress: You can take the pressure down with some deep breathing or mindfulness
• Sleeplessness: Try some of this advice to get a better night’s sleep
• Smoking: Make this winter the winter you quit
• Excessive alcohol: You could try to go dry (or drink a little less)