Coughing, sneezing, chills and fever. Yes, cold and flu season has arrived leaving many people wondering what they can do to limit the chances of getting sick.

The main objective when avoiding cold and flu is to protect the immune system. If you have a strong immune system, you will be in the best possible position to fight any viral or bacterial infection.

One of the best things you can do for your immune system is to ensure you get enough sleep.

Adequate rest is essential for both your physical and mental health and poor quality sleep will increase your susceptibility to colds.

The negative effects of stress on the body’s immune system are well-documented. Therefore, practicing good stress management skills, such as staying organised and maintaining a support network, is an important step toward increasing wellness.

Studies have also shown that exercising and ensuring you’re drinking enough water make you less likely to suffer colds in the winter months.

Likewise, certain foods can provide the perfect dose of the vitamins and nutrients you need to defend against illness during winter months. Nutrients that help support immunity include Vitamin A, C, D, E, B6, and B12, folate, zinc, iron, selenium and copper.

Top flu fighting foods include fish, fruits, vegetables, nuts, and seeds, foods with a low glycaemic index, mushrooms, dairy, green tea, lean meats, spices, garlic, ginger, herbs and turmeric.

Flu Fighting Recipes

Drinking a soothing hot drink like ginger, lemon and honey, honey with lemon or green tea is a great way to get immune boosting nutrients, such as Vitamin C into the body. These warm drinks are also packed with antioxidants.

We all know chicken soup is good for the soul, but it also contains sodium and potassium, which means it’s great for cold and flu prevention.

Chicken soup will also keep you hydrated, which is essential when fighting illness.

For a powerful dose of immunity boosting Vitamin D, increase your intake of protein rich grilled salmon.

Homemade ABC (almond, brazil, cashew) spread is also high in protein, as well as selenium, unsaturated fats, iron, zinc, potassium and magnesium.

For a cool alternative to tea, why not try an immune boosting veggie juice? A carrot, orange and ginger blend is a delicious way to increase your vitamin intake and make sure you’re drinking enough liquid.

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  • I was watching the “Doctors” show on TV. They actually said that chicken soup is amazing for you when your sick with a cold or flu.


  • Thank you for the tips … I need to recover before the rest of the family is struck down.


  • Some great advice, I need it right now. Thanks so much


  • Some great advice in the article. I drink a lot of water, exercise and eat pretty well and woke up with a runny nose today…..more like a leaking tap. I have to say it is pretty mild and before I drank much water, or exercised much etc I would suffer more than just a dripping nose.


  • thankyou for the tips


  • Vegie juice is a great way to go, although the best way to prevent cold & flu is to leave home when hubby comes down with it…. sigh.


  • What is this “sleep” you speak of? Between being a chronic insomniac, having a wakeful toddler and a snoring husband, “sleep” is a foreign concept.


  • Good tips to fight a cold. Especially around winter time.


  • I had the flu injection for the first time this year; as it’s the last thing I want with children, so far so good I haven’t had the flu!!!! I would recommend it!!


  • Good tips especially because its the winter months now


  • Some tips help when your sick. But some can’t be helped sometimes when you have a family


  • I am one of the lucky ones that rarely get a cold, I don’t eat veg or much fruit by my immune system is pretty good


  • Yes, taking care of our immune system is so important. The other important thing is to br mindful of those people whose impaired immune system leaves them more vulnerable to infection. Please MoMs, read my Real Story, ” Cough into your elbow ” and avoid coughing in to our hand and spreading infection through everything we then touch.


  • Some really good tips and I love soups all winter long make a huge pot of soup nearly every wk


  • Thanks for your tips! Sure going to keep these in mind this winter!


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