How to avoid cold and flu and keep your immune system strong through Winter

General Medical

Jaime Rose Chambers

Do you spend half the year barely thinking about cold and flu but as soon as the weather becomes cooler and those around you start to get sick, you go into preventative mode – taking pills and lotions to ward off the dreaded lurgy? Our immune system is a complex system comprising of many different parts. It really needs nurturing all year round in order to make sure it’s in good working order for when cold and flu season hits. There are a few things we can do be best prepared for this, from the way we eat to how we manage out lifestyle. 

Our immune system’s job is to fight off harmful bacteria and viruses (which include the common cold and influenza) and protect us from becoming sick. Certain cells and proteins, as well as a number of organs are involved in this very intricate system. The first line of defence is the skin and mucous membranes, then the gut – including saliva, stomach acid and cells lining the gut​​. Then there are other organs of the lymphatic system which include bone marrow, the spleen, thymus, lymph nodes and tonsils.

Our body needs a variety of foods and nutrients all year round to create a foundation for health. However, each of the organs and systems that make up the immune system need certain nutrients to support each stage of the immune response and research has shown that a deficiency in those nutrients may impair that process​. Most immune-supportive nutrients are found in a balanced diet, which includes fruit and vegetables, however only 5 percent of Aussies are eating enough fruit and veg every day which means their immune system may be compromised. 

The main nutrients to support the immune response include: 

Protein – Found in dairy foods (milk, yoghurt and cheese), meat, chicken, fish and seafood, eggs, pulses and tofu, lentils, nuts and seeds​. 

Vitamin C – Found in citrus fruit, berries, kiwi, broccoli, capsicum and brussels sprouts. 

Vitamin D – Safe sun exposure provides us with the best source of vitamin D, and in smaller doses in fatty fish, eggs and mushrooms. Many people rely on a vitamin D supplement to meet their needs​. 

Zinc – Found in oysters, red meat and chicken and in smaller amounts in seafood, nuts, wholegrains and dairy.

Selenium – Found in brazil nuts, meat, seafood and eggs.

Iron – found in meat, poultry, seafood, egg, pulses, green leafy vegetables & tofu​.

Seventy to eighty percent of immune cells are found in the gut so nurturing the gut microbiome is also essential for immunity. Eating a diversity of plant foods (wholegrains, nuts, seeds, legumes, lentils, fruits and vegetables) every day and using fermented or probiotic foods such as yoghurt can help to support gut health and our immune system.

Factors that can dampen or impair the immune response include a diet high in ultra-processed foods, older age, exposure to environmental toxins, excess weight, chronic medical conditions, extreme stress and disrupted sleep.

Please note: Jaime's blog is general advice only. For further information on this topic please consult your healthcare professional.

Jaime Rose Chambers

Please note: Jaime's blog is general advice only. For further information on this topic, please consult your healthcare professional.

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