Simple steps to help you to steer clear of dreaded lurgies

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The change of seasons brings out the bugs that cause colds and flu but, by following these simple health tips, you can steer clear of the dreaded lurgies.

Eat well
A healthy, well-balanced diet the most important aspect of health and wellbeing. So, eat a variety of nutrient rich foods and make sure you get out for a long walk once a day, or two short, vigorous walks. You’ll be amazed at how strong your immune system will be just by following this one tip.

Eat these essential micronutrients
It’s one thing to have a well-balanced diet, but there are some micronutrients you can eat to give your immune system a real boost. If your diet takes in all five food groups, you should be okay, or you can focus on foods rich in:

Vitamin A

  • milk and dairy
  • dark green leafy vegetables
  • fish
  • sweet potatoes, carrots and pumpkins

Vitamin B6

  • fortified cereals and grains
  • beef and poultry
  • starchy vegetables
  • non-citrus fruits

Vitamin B12

  • milk
  • Swiss cheese
  • yoghurt
  • fortified cereals
  • liver
  • mackerel/salmon
  • sardines

Vitamin C

  • citrus fruits, such as oranges, lemons, grapefruits and limes
  • Kiwi fruit
  • blueberries
  • red peppers
  • kale
  • Brussels sprouts
  • strawberries
  • broccoli

Vitamin D

  • salmon
  • eggs
  • fortified dairy products


  • nuts
  • seafood
  • chicken
  • eggs
  • mushrooms


  • oysters
  • lean meat
  • poultry
  • seeds
  • legumes


  • wholegrain cereals
  • lean meat
  • fish and poultry
  • legumes
  • nuts
  • leafy green vegetables

Increase your probiotic intake
Probiotics help to bolster your immune system by increasing white blood cell activity and boosting your natural immune barriers. You can take a probiotic supplement, or you can just incorporate more of these foods in your diet:

  • yoghurt
  • kefir
  • sauerkraut
  • dark chocolate
  • microalgae
  • miso soup
  • pickles
  • tempeh
  • kimchi
  • kombucha tea

Get more sleep and exercise
It’s easy to sleep in during winter. I mean, how good is it to wrap yourself up in your doona and put a pillow over your head for a cold morning sleep-in? Easy. But getting up and exercising is a little more difficult – especially in the colder months.

Still, after a good sleep, it’s not so tough getting up, popping the heater on and doing a few push ups, some yoga and maybe some stretches.

Your body works its best when it gets a balance of good food, rest and exercise, so make a concerted effort to get a good night’s sleep, then eat well and exercise a little each day and you’ll reap the rewards – and be more likely to stay fighting fit this autumn and winter.

Do you have cold and flu fighting tips for our members?


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Written by Leon Della Bosca

Leon Della Bosca is a voracious reader who loves words. You'll often find him spending time in galleries, writing, designing, painting, drawing, or photographing and documenting street art. He has a publishing and graphic design background and loves movies and music, but then, who doesn’t?



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