Ways to boost your immune system during cold and flu season

The immune system plays an important role in keeping you protected against harmful microorganisms known as pathogens that can make you fall ill. A healthy and functioning immune system recognises these pathogens and produces antibodies to kill them before they can cause further harm. This process does not work every time, but thankfully there are many ways to boost your immune system:

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Vitamin C

Vitamin C (ascorbic acid) is an antioxidant vitamin known for its antioxidant properties and stimulation of white blood cells which act as a defence against cold and flu. Increasing vitamin C intake is a quick and easy way to get yourself that extra bit of protection when you’re most vulnerable. Foods high in vitamin C include pure juices and smoothies and fresh fruit servings of strawberries, kiwi, cantaloupe, and citrus fruits. You can also increase vitamin C with daily supplements. To learn more about the benefits of Vitamin C, click here to read our article Vitamin C – supplements or dietary change?


Probiotics contain ‘good’ and ‘friendly’ gut bacteria which help maintain the digestive and immune system. They work by restoring the balance of such microorganisms which can be disturbed by infections, inflammations, and colds. Fortunately, this disruption (known as dysbiosis) is easily manageable by taking probiotics in the form of supplements or yoghurts. You can also try kimchi, kombucha, or kefir as a traditional remedy to dysbiosis as a result of a cold or flu.



Keeping a routine of personal hygiene is important in the prevention of water or air-borne diseases: from easily manageable illnesses such as diarrhoea, influenza, chicken pox, and covid-19, to more serious ones such as E. coli, and tuberculosis. Having good hygiene is as easy as thoroughly washing your hands after using the toilet and before preparing food, brushing your teeth twice a day, and coughing/sneezing into a tissue (or your elbow, never your hands!).

Exercise, hydration, sleep, and nutrition

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These three are vital in leading a happy, healthy life – but even more so during cold and flu season to minimise the chance of falling ill. Aim to drink little and often, to a cumulative 2 litres of water a day, sleep no less than 8 hours a night, and do 150 minutes of moderate exercise a week.

Not only this, but you must eat properly to ensure you are your healthiest self. You can start by aiming to eat 5 servings of fruits and vegetables a day accompanied by meals balanced in protein, carbohydrates, and vegetables. Our team at MyNutrition create nutrition plans specific to your health and weight loss goals. Speak to us today or fill in your details via this link if you’d like to know more about our individual-specific plans.

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