How to Avoid the Flu: Nutrition & Lifestyle Tips for a Strong Immune System

As the cold and flu season sets in, keeping your immune system strong is more important than ever. While washing your hands and getting plenty of rest are key steps in avoiding illness, your diet, and supplements play a significant role in bolstering your body’s defences.

Here are some nutrition tips to help you stay healthy and flu-free this winter.

1. Stress  - the number one depletion of our immune system

How many times have you become ill after or during a period of high stress?  What or who do you need to say No to?  Are you allowing time for self care?  Do you keep pushing yourself even when you are tired (this includes high intensity exercise)?  Start listening to your body

2. Sleep deprivation is the number 2 depletion of our immune system.

Sleep is the best support for your immune system, allowing your body’s cells to rest and regenerate.  Switch off Netflix, and avoid scrolling so you can go to bed early enough that you don’t need to rely on an alarm to wake you

3. Fuel Up with Immune-Boosting Vitamins

Certain vitamins are crucial for a well-functioning immune system, and including them in your diet can help fend off the flu.

• Vitamin C: Known for its immune-boosting properties, vitamin C helps to stimulate the production of white blood cells, which fight infections. Boost your vitamin C intake with citrus fruits and lemon juice, berries, kiwi, peppers, broccoli, and kale.

• Vitamin D is key: Often referred to as the "sunshine vitamin," vitamin D supports immune cell function and may help prevent respiratory infections. To maximise Vitamin D, take a supplement with 2,000 iu (50ug)  per day.

• Zinc: Zinc is essential for immune cell development and function. Foods like pumpkin seeds, chickpeas, lentils, meat and seafood can help keep your zinc levels up.

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  Sleep is so healing

4. Stay Hydrated

·        Drinking enough water is key to maintaining your body’s natural defence mechanisms. Dehydration can impair immune function, making it harder for your body to fight off germs.  It doesn’t have to be cold, warm water with a slice of lemon and ginger is a lovely way to hydrate

5. Avoid Excess Sugar and Alcohol

While a sweet treat every now and then is fine, consuming too much sugar and alcohol can suppress immune function and our sleep, making it easier for infections to take hold. Try to limit alcohol and sugary foods during flu season and instead choose whole, nutrient-dense options.

6. Prioritize Whole Foods, Garlic and Probiotics

A balanced, nutrient-dense diet is essential for overall health and immune function. Focus on whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.  Incorporate foods rich in probiotics, such as live yogurt, kefir, sauerkraut, and kimchi, into your diet to support gut health and enhance immunity.  Garlic is super powerful when it comes to fighting bugs.  Try increasing your garlic before antibiotics for a few days.

Self care, a healthy diet and appropriate supplements could keep flu away this winter