PHARMACY ADVICE 10 ways to strengthen your immune system during cold and flu season

1. Get a Flu Vaccination

Even if you're fit and healthy, the flu can knock you down. Getting a yearly flu vaccination not only protects you but also helps those who are more vulnerable, like young children and people with weakened immune systems. Most community pharmacies across Australia offer flu shots, often without an appointment.

2. Wash Your Hands

Viruses can survive for some time outside the body, making good hand hygiene a powerful defence against viruses. Many people don’t wash their hands thoroughly enough, especially around the nails and between fingers. Be sure to use warm water and soap, scrubbing for at least 20 seconds to prevent spreading germs.

3. Humidify

Viruses spread more easily in dry air, especially during winter. Keeping your home or office humidified can help reduce the spread of airborne viruses. If you’re feeling congested, speak to your community pharmacist about products that keep your airways moist and relieve congestion if you have a cold.

4. Get Plenty of Sleep

Not getting enough sleep or having poor-quality sleep can affect your immune system. Sleep apnoea, which affects many Australians, can disturb sleep. If you’re struggling with sleep, your community pharmacist can help you find solutions and provide support and advice.

5. Stay Hydrated

Drinking plenty of water helps to flush out toxins and keeps your respiratory system clear. Staying hydrated thins mucus, making it easier for your body to expel viruses when you have a cold.

6. Eat Well

A balanced diet rich in whole foods, fruits, vegetables, and nuts is vital for a healthy immune system. Your digestive tract plays a key role in immune health, and good nutrition supports this. If you are concerned about nutrient intake or weight, consult your pharmacist for advice.

A diet rich in fruits, vegetables, and whole foods is essential for a strong immune system. Since your digestive system plays a big role in immunity, eating well can make a difference. For advice on nutrition or supplements, consult your community pharmacist for more information.

7. Exercise Regularly

Gentle, regular exercise is essential for keeping your body and mind healthy. It boosts circulation, allowing immune cells to move efficiently throughout your body to fight off infections. Aim for at least 30 minutes of physical activity most days—whether it's a brisk walk, a bike ride, or dancing to your favourite tunes. Find an activity you enjoy to make it easier to stay active!

8. Spend Time Outdoors

Spending too much time indoors in recirculated air can increase your risk of catching a virus. Take the opportunity to go outside for fresh air and sunlight, which helps your body produce Vitamin D, important for immune function. If you're one of the 23% of Australians with low Vitamin D, a little time in the sun can do wonders.

9. Manage Your Stress

Chronic stress can weaken your immune system. Whether it’s through exercise, relaxation techniques like mediation, or seeking professional advice, managing stress is key to staying healthy.

10. Avoid Stimulants

Stimulants like nicotine, caffeine, and alcohol can suppress your immune system. Smoking, for example, reduces antibody production, while excessive drinking dehydrates the body and makes it easier for viruses to thrive.

By making these small changes to your daily routine, you can help your body stay strong and fight off illness during cold and flu season. Your local community pharmacy can offer guidance on flu vaccinations, sleep support, and other ways to stay well this season. Stay proactive, and you’ll enjoy better health and fewer sick days ahead.