Your 10-step plan to boost winter immunity
I know it feels like winter only just ended! However, flu and COVID-19 do spread more during winter,1 so it pays to make habits to boost our immunity and resilience. Thankfully, a few steps now can go a long way to supporting our winter health.
Why make a plan for winter?
During winter, the idea of becoming ill can be stressful. Having a plan helps us feel more in control in uncertain times. While we can't control overall national winter infection trends, we can do small things to support ourselves through the cooler months.
Sam Kingshott
Pharmacist TerryWhite Chemmart
Fourways Devonport, TAS
Your 10-step plan for winter
- Nourish yourself - We need fuel to fight illness and recover more quickly and keep your body strong. Add immunity-boosting food to your shopping list. Tip, look for produce in antioxidants, protein, fibre, vitamins B, C, D and E and healthy fats.
- Keep moving - Winter can dampen our resolve to exercise. Try forming the habit beforehand by scheduling in walking catch ups with friends or using hand weights during work from home breaks.
- Sleep well - The connection between sleep and proper immune functioning is well-established.2 Among other superpowers, during sleep the body releases cytokines; inflammation and infection-fighting proteins.3
- Consider your pre-existing conditions - Talk to your GP to ensure you understand how to manage your pre-existing or chronic health conditions, such as asthma, allergies or eczema.
- Understand how to medicate - Ensure you know when to use paracetamol and anti-inflammatories, as well as their correct dosages.
- Check your home for allergens - Block draughts in windows and doors, air wardrobes, sweep and mop floors, deep clean bathrooms and wash soft toys and winter bedding to help remove dust mites and mould.
- Update your vaccinations - Flu and COVID-19 vaccinations must be up-to-date to be most effective.
- Find your healthcare team - Add your Pharmacist, GP, home doctor service and specialists’ numbers to your phone contacts.
- Know who to call, when - When someone does fall ill, this will help you take action quickly. From your healthcare team to friends, family and neighbours, who are the people who can help step in and keep the ball rolling?
- Anything else? - At the end of the day, you know your family's needs best and your plan will reflect that. Maybe you don't live close to family who can help but do have an extremely supportive boss. Add the steps you need to feel more confident in how you'll adapt if someone becomes sick.