Although influenza viruses can be caught at any time of year, it is significantly more likely to happen during winter. The ‘flu’ is highly contagious viral infection that attacks your respiratory system and causes particularly acute symptoms in vulnerable members of our population, such as pregnant women, young children, older adults and people living with chronic or autoimmune illnesses.
Prior to the lockdowns in 2020, the influenza and pneumonia were the nineth leading cause of death in Australia in 2019.[1] A resurgence of the flu is taking place in Australia with the country having opened up.
A healthy and strong immune system is key to protecting yourself from the flu and other viral illnesses. Below, I share 5 tips on how to boost your immune system and help combat the flu this winter.
- Get vaccinated. Most Australians have received their booster for the COVID-19 vaccine; however, it is important not to overlook the flu shot this winter. The flu vaccine causes antibodies to develop in your body about two weeks after vaccination. These antibodies will help your body fight and kill the virus if you become infected. The vaccine differs slightly every year according to the strain that is most prevalent, which is why it is important to seek a flu shot every year. Advanced stages of the flu can lead to pneumonia, which is a potentially life-threatening condition to vulnerable members of our population. Before booking a vaccination appointment, consult with your doctor to find out if you’re eligible for a free vaccine.
- Enrich your diet. A healthy balanced diet effectively primes the body to fight infection and illness.[2] To strengthen your immune system, it may help to fuel your body with nutrient-rich greens such as spinach, broccoli or kale; vitamin-filled vegetables, including carrots, beetroots or sweet potatoes; colourful fruits, such as blueberries or oranges; and whole grains, such as whole oats or quinoa. It is important to also stay well-hydrated by drinking water regularly throughout the day.
- Exercise regularly. Immunologists have discovered that regular exercise can increase immunity to certain illnesses. Physical activity flushes out bacteria from the lungs and airways and slows down the release of stress hormones, which may reduce the likelihood of contracting the common cold or flu.[3] It is suggested that even 20 minutes of low intensity exercise, such as walking, will make a difference.
- Bulldoze bad habits. Some common bad habits can undermine your progress to building a strong immune system. Lack of sleep, or sleep deprivation, reduces your production of infection-fighting antibodies which can undermine your immune system. To increase your protection this winter, try to maintain 7-10 hours of sleep per night.[4] The immune system can also be weakened by smoking, excessive consumption of alcohol and high stress levels.[5] If you are having trouble sleeping or want to give up an unhealthy activity or behaviour, seek advice from your regular doctor, who can share strategies and tools to manage and combat those habits.
- Maintain good hygiene and social distancing. Behaviours that help slow the spread of COVID-19 will also slow the spread of the flu and common cold. To maintain a strong immune system, it is advised that you avoid close contact with others by staying 1.5 metres away from people in public places and wash your hands frequently with soap and water. If you feel unwell, you can prevent the spread of the flu or common cold by wearing a mask or staying at home.
About Dr Andrew Thompson
Dr Andrew Thompson is a registered doctor at leading telehealth and prescription service InstantScripts. Dr Thompson has nearly a decade of experience, including as an anaesthetist in the paediatrics, cardiology, trauma, and neurosurgery departments in hospitals, and as a telehealth doctor at InstantScripts, where he consults to 30-50 patients a day. His expert commentary has appeared in major media where he provides advice on maintaining good physical and mental health, and addresses issues around the accessibility and affordability of healthcare for Australians. www.instantscripts.com.au
Guest post by Dr Andrew Thompson, registered doctor at InstantScripts.
