For two years now, immunity and respiratory health have been a critical global issue. After the shock arrival of the COVID-19 pandemic, flu cases actually hit an all-time low in 2021 due to stay-at-home orders, school and workplace closures, mask-wearing, and an increase in hand hygiene. However, experts fear this year’s cold and flu season could be back with a bite.
With the arrival of COVID-19, the strong immune system has never been more important — or more in the headlines! Here’s how to protect yourself this winter.
The best way to prevent winter sickness is by arming your immune system with peak firepower. A strong immune system builds up over time, but some quick food fixes can rev up your system and help you stay well this winter.
Immunity at work
Your immune system is a network of cells, tissues, and organs that work together to keep out a host of germs (or pathogens). The immune system works tirelessly to defend your body against bugs and sickness, but if you start burning the candle at both ends — working too much, not eating properly, not getting enough quality sleep, drinking too much alcohol, not taking time out to de-stress, relax and recharge — your body will become run down and your natural defense system can take a beating. Signs that your immune system is not performing as well as it should be included:
- Low energy levels
- Lingering colds and coughs
- Mouth ulcers
- Cuts and wounds that are slow to heal
- Recurring urinary tract infections.
A healthy balance of ‘good’ & ‘bad’ gut bacteria ensures your immune system works in harmony to fight infection.
Your body has layers of defense mechanisms, one of which is your skin. This is a physical barrier that protects internal organs and blood from infection and damage. The mucous layer coating the inside of your nose is another physical barrier, keeping out dust, pollen, and other irritants.
The lion’s share of your immune system is located deep in your digestive system. A whopping 80 percent of your immune system resides in your gut, making it the largest single immune organ in your body. Think about it: your gut is one of the key places where your immune system encounters lots of foreign objects, and whatever you put into your body — food, nutrients, bacteria, viruses, fungi, or parasites — has to pass through this system.
In a healthy gut, ‘good’ bacteria control the balance of ‘good’ and ‘bad’ bacteria, so your immune system can work well in harmony to fight infection and keep you healthy. However, when this balance is out of whack, you become more susceptible to certain illnesses.
10 Immune-boosting Foods
Much of your immune system is housed in your gastrointestinal tract, so prioritizing gut health is vital for winter wellbeing. Add this healthy flu-fighting food to your diet.
Oranges
Citrus fruits are bursting with vitamin C and other beneficial antioxidants that support a healthy immune system. Just one orange provides an entire day’s worth of your vitamin C requirements.
Garlic
A staple of slow-cooked winter casseroles and stews, crushed garlic releases a powerful compound called allicin, which has proven anti-bacterial properties. Garlic seems to be most effective when used as a preventative measure.
Nuts & Seeds
Filled with healthy fats-plus immunity-boosting zinc and vitamin E – nuts and seeds really satisfy hunger and are easy snacks to enjoy on the go.
Tea
Green and black teas are high in disease-fighting antioxidants, And a cuppa will also keep you warm and top up your fluid intake.
Orange Veggies
Carrots, sweet potatoes, pumpkin, and other orange-hued veggies are rich in vitamin A. This nutrient keeps your digestive lining healthy to stave off infection.
Kombucha
This sparkling, fermented tea is high in gut-friendly probiotics. Choose a kombucha that is chilled and has a probiotic strain backed by science.
Leafy greens
They’re packed with a mixture of health-boosting antioxidants, so
you really can’t afford to skip your green vegies when you’re sick. Chicken and veg soup, anyone?
Leafy greens
They’re packed with a mixture of health-boosting antioxidants, so
you really can’t afford to skip your green vegies when you’re sick. Chicken and veg soup, anyone?
Oily fish
Regular omega-3 fats from oily fish, such as salmon, tuna, and sardines, improve gut bacteria and have an anti-inflammatory effect. They’re also a good source of vitamin D, which is essential for strong immunity.
Oily fish, such as salmon, tuna, sardines & mackerel, are great sources of omega-3 fats, a good type of fat that boosts immunity.
Eggs
One of the highest natural dietary sources of vitamin D, a serving of two eggs provides 82 percent of your recommended daily intake of vitamin D. Plus, eggs make an inexpensive, protein-rich brekkie or supper!
Kiwifruit
This tangy, furry fruit has just as much vitamin C as an orange and is also packed with vitamin K, folate, and potassium to keep you fighting fit and healthy.
What have I caught?
INFLUENZA (FLU)
What is it? An acute respiratory illness that is caused by the influenza virus.
Who gets it? Influenza affects every age group, but children and adults over the age of 65 are most likely to develop flu.
Symptoms: Being more severe and longer-lasting than the common cold, typical symptoms of influenza are fever, headaches, muscle aches, chills, and a persistent cough.
Duration: The fever may last for up to five days, and the worst of the illness usually resolves within three to seven days. The cough and fatigue can last for weeks.
COVID-19
What is it? COVID-19 is a contagious respiratory disease caused by infection with the virus SARS-CoV-2.
Who gets it? It can affect anyone, but those at higher risk include older adults, people with certain underlying medical conditions (including
infants and children), and pregnant women.
Symptoms: Fever, cough, and tiredness are the most common, followed by muscle ache, nausea,
vomiting, and loss of taste or smell. Symptoms can be experienced two to 14 days after infection.
Duration: For mild cases, symptoms last about one or two weeks. Recovery can take up to six weeks — or longer for more severe cases.
Home remedies to fight flu and COVID-19
DON’T MISS OUT ON FIBRE
Prebiotic fibers can benefit immune cells that live in your gut. Make sure you eat a good variety of different vegetables, legumes, and grain fibers to enjoy and maintain a healthy balance of good and bad bacteria in your gut this winter.
DRINK PLENTY OF FLUIDS
Staying hydrated supports your immune system by boosting skin health, mucous membranes, and lymph fluid.
LET THE FRESH AIR IN
Whenever you can, open your windows and doors to encourage a breeze because this reduces germ transmission
inside your home.
GET ACTIVE OUTDOORS
Being physically active is important for good mental health. Levels of serotonin production, a type of feel-good hormone that boosts mood and happiness, increases with regular physical activity. Being active outdoors in winter has the added bonus of topping up your vitamin D levels.
WASH YOUR HANDS & WEAR A MASK
Following good hygiene
when those around you are coughing and sneezing helps to minimize germ transmission.
STAY AT HOME
WHEN YOU’RE SICK
The only way to recover from being sick and the rundown is with
rest. If you’re not well, think of your colleagues and don’t go to work where you are likely to spread infection, especially in open-plan offices. No one is indispensable, so just stay at home and concentrate on resting and getting better.
