Steer clear of the dreaded lurgies

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?

Related articles:
How to stave off colds and flu
Six best workouts for over 50s
Seven secrets to not getting sick

Written by Leon Della Bosca

Leon Della Bosca has worked in publishing and media in one form or another for around 25 years. He's a voracious reader, word spinner and art, writing, design, painting, drawing, travel and photography enthusiast. You'll often find him roaming through galleries or exploring the streets of his beloved Melbourne and surrounding suburbs, sketchpad or notebook in hand, smiling.


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