Snow caped mountains with hiker

Winter is Coming

You got your flu vaccination – tick!
You avoid people who cough like GOT Facebook spoilers – tick!
And you’re taking vitamin C tablets like a kid with Maltesers at the cinema – double tick!

Great effort, but are you really doing everything to protect yourself from the inevitable winter cold and flu?

Your immune system is your ‘coat of armour’ that protects you against disease and infections and it’s important you know how to keep it strong during the cooler months.

Myth busted:
That old wives tale of “feed a cold, starve a fever” is not true.
In fact, when you’re sick, the body needs more calories to function normally.
Healthy diet = healthy immune system, so remember that diets that are plentiful in ‘real food’ like vegetables, fruits, lean protein, healthy fats, and whole grains are essential.

It’s all about diet baby:
Eating regularly from a diet of nutrient-rich foods assists the immune system to stay active.
Try to include the following immune boosting foods in your daily meals:

  • Oranges
  • Blueberries
  • Greek yoghurt
  • Tomatoes
  • Ginger
  • Wild salmon
  • Broccoli
  • Spinach
  • Dark chocolate
  • Eggs
  • Wholegrain breads
  • Garlic
  • Apples (yep that ‘apple a day’ saying ain’t lying)
  • Extra virgin oil
  • And most importantly – water!

As water is so important in keeping yourself hydrated well unwell, dieticians recommend you should avoid alcohol and limit caffeine as these are known to cause dehydration. Don’t forget that alcohol can also interfere with medication.

Maccas and KFC are not your friends during this time. Processed and fast food should be avoided when sick as their high fat and sodium content contain high amounts of pro-inflammatory fats which can spike pre-existing inflammation in the body – making you feel even worse! Yikes!
Canned soups are also a no go as they are too high in sodium. So maybe it’s time you gave Mumma-bear a holla for her chicken soup recipe.

Lastly, dairy products beside plain yoghurt, can increase the production of mucus and increase congestion, try and avoid milk, ice-cream and cheese when avoiding the flu.

Sleep. Eat. Exercise. Repeat:
It’s important that you maintain some quality sleep and reduce stress levels, along with plenty of fluid intake to prevent sickness.
Studies have shown that moderate regular exercise can boost the immune system! Aiming for at least 30 minutes a day for activity will help

Be mindful of your hygiene, Eugene!
Good personal hygiene will reduce the spread of germs.
This includes washing your hands frequently and thoroughly with soap and warm water, or hand sanitiser.
Cover your nose and mouth with a tissue or your elbow and keep it to a minimum when touching your eyes, nose and mouth.

It’s time the battle with the germs begin – keeping that armour that is your immune system strong is a daily task so ‘stay woke’ these cooler months and give yourself some quality rest when you start to feel under the weather.


Thanks to our friends at SportUNE for this awesome blog!