8 ways to stay healthy this winter

Eating well, getting enough sleep, and staying active are all important to help support your immune system, but did you know you can also protect yourself with immunity-boosting foods? Make sure you are getting enough:

• Vitamin C – found in most fruits and vegetables
• Zinc – found in most animal products, nuts and seeds
• Iron – found in meat, beans and lentils, as well as in green leafy vegetables such as spinach

If you are low in any of these, your body may find it harder to fight off cold and flu, so make sure you eat lots of immunity-boosting foods throughout the colder months.

There’s no doubt it’s harder to get motivated during winter when the daylight hours are shorter and it’s cold outside. But it’s important to remember that being active is an essential part of keeping well. 

Bringing your physical activity indoors is a great way to continue to stay fit and healthy this winter while keeping warm. Why not try yoga, aerobics, or indoor rock climbing?

Cold weather can make us want to ditch the salads in favour of comfort foods, many of which are high in fat, salt, and sugar. 

Instead, why not seek out some winter-friendly healthy recipes packed with tasty immunity-boosting foods? For example, you could pump up your iron and omega-3 with a teriyaki salmon rice bowl, or fill up on a protein-rich squash, avocado and chickpea salad.

There are plenty of great recipes available online to explore, which makes it easy to keep well. Whatever you choose, it’s a good idea to make sure your winter diet contains plenty of nutrient-rich fruit and vegetables, such as sweet potato, green leafy vegetables, mandarins, bananas, garlic and ginger.  

Rest is our body’s chance to repair and re-energise. Getting at least eight hours of proper sleep every night will help your body’s immune system to fight off cold and flu. 

To get a better night’s sleep, try to avoid alcohol, caffeine and cigarettes before resting, and avoid using a smartphone, laptop, tablet or other device for at least an hour before bed. 

We can all help each other stay healthy this winter and slow the spread of germs by:

• Washing your hands frequently with soap and water, especially after being in public places, before eating and after going to the toilet
• Using hand sanitiser when soap or water is unavailable
• Avoiding touching your eyes, nose, and mouth
• Cleaning and disinfecting surfaces and objects regularly
• Keeping a distance between yourself and other people in public places wherever possible.

If you are sick, it’s important that you:

• Stay home to avoid spreading germs to others
• Continue to practise good hygiene 

If you are concerned about your symptoms, get tested for COVID-19. If you have COVID-19, isolate and follow directions from your local health authorities.

On the other hand, if you’re dealing with cold and flu, you can usually treat yourself at home. You may just need rest and plenty of fluids, or you can purchase over-the-counter cold and flu medications from a chemist to ease your symptoms. However, you should always see a doctor if your symptoms are causing you concern or if you’re at risk of complications. 

To stay hydrated, it’s important to drink before you feel thirsty. Even if you’re not thirsty, try to drink water regularly throughout the day. 

You should aim for about two litres of water per day. A handy tip is to always carry a water bottle with you. If you struggle with plain water, try herbal tea or clear broth soups to increase your fluid intake.

One of the best and most effective ways to stay healthy this winter is to make sure you’re up-to-date on your vaccinations. 

The World Health Organisation (WHO) recommends that people get a flu vaccine each year. Flu vaccines cause antibodies to develop in the body about two weeks after vaccination, which protect you against infection. 

Getting a vaccine doesn’t always prevent you from getting the flu, but you’ll probably enjoy milder symptoms. You can get a vaccine from most GPs and pharmacies in Australia.

A CODIV-19 booster is also recommended for anyone aged 18 or older or anyone who has a condition affecting their immune system. You should get a booster every 12 months for your best chance of avoiding COVID-19. 

Like the flu vaccine, you can get a COVID-19 booster shot from most Australian GPs and pharmacies. If you’re unsure whether a booster is right for you, check with a GP. For more information, head to the Department of Health website.

Germs from illnesses like COVID-19, cold and flu can spread easily, and even the healthiest among us can’t avoid them altogether. If you fall ill, don’t worry; there are some easy steps you can take to feel better sooner:

• Get plenty of rest and sleep
• Keep warm
• Stay hydrated and drink plenty of water
• Gargle saltwater to soothe a sore throat
• Relieve a blocked nose with saline water, decongestant sprays, or tablets
• Ease aches or lower a temperature with painkillers like paracetamol or ibuprofen*
• Wash your hands regularly and cover your mouth and nose when coughing or sneezing to avoid spreading germs

Did you know? Antibiotics do not work against cold or flu viruses.

*Always consult your doctor before taking any medication.