How to boost your immune system this flu season

Keeping your body well-nourished is the best way to protect yourself from illness. Whilst no single food will decrease your chance of getting diseases like COVID-19, there are simple ways to provide your body with the support it needs to fight off any bugs that you may come into contact with. 

Whilst some spout the benefits of expensive supplements, unless you have a diagnosed deficiency, these can have little to no effect on your wellbeing, and may prove dangerous if taken in excess. 

What should I eat to stay healthy?

Life Education Queensland’s Nutrition Officer, Matt Dowling, recommends trying to ‘eat the rainbow’ to maintain overall wellbeing. 

“Eating the rainbow simply means trying to eat as many different coloured fruits and vegetables in your diet as you can each day,” says Matt. 

“It might sound challenging at first, but it can actually be a fun game to play with your kids – especially choosing what to eat from the fridge or pantry. Challenge your children to choose different coloured fruits and veggies when preparing meals and then see how many you can include in your diet each day.” 

Keeping track of the different colours on a chart or a hand-drawn rainbow picture is another fun way Matt suggests getting the kids involved. You can download a FREE template here!

“Get your child to draw or colour in a picture of a rainbow and then each day have them identify how many of the colours they have consumed. You could even record the results and have a look at the end of the week to see which was the best day,” says Matt. 

“Don’t forget to make sure your daily food intake includes two serves of fruit and 5 serves of veggies – remember: 2 & 5 helps you thrive!”

What else can I do to promote immunity?

Other ways to promote immunity include basic principles of a healthy lifestyle, such as: 

• Not smoking – With cigarettes containing more than 7,000 chemicals, quitting smoking should be a bit of a no-brainer. Even casual or ‘social smoking’ can severely impact your health with increased risk of cardiovascular and lung disease. 
• Minimising alcohol consumption – Alcohol is the most widely consumed legal drug. Whilst some believe there may be health benefits to low level consumption, alcohol is still a drug and should be consumed responsibly. If you are looking to boost your immune system, try to minimise your consumption or simply go without.
• Exercising regularly – Keeping active, even during winter, is a pillar of good health and is one of the best ways to promote wellbeing. In addition to weight management, exercise also reduces stress and increases circulation, which helps blood and other substances make their way through your body easily, so that they may do their work as efficiently as possible. You don’t have to go flat out though – regular moderate to light exercise is recommended.
• Getting enough rest – Sleep allows your body to rest and re-set. Sleep is also a great way to reduce your stress levels and promote positive mental health – so make sure you prioritise a good night’s sleep.
• Reducing stress – It is natural to feel a heightened level of stress and/or anxiety at times like this, but actively taking steps to reduce or minimise your stress levels will support your immune system, keeping you as healthy as possible. Go for a walk or run, meditate if you know how or put on your favourite music – all of these will reduce your stress or anxiety. 

For tips on how to talk to your child about COVID-19, check out this article now. 

Remember to stay in touch with friends, family and others in your network during the COVID-19 pandemic. You are not alone in learning to adapt to this new way of living. If you need additional support, remember you can contact Lifeline 24 hours a day on 13 11 14. If you are concerned about your health, please contact 13 HEALTH (13 43 25 84). If you are in immediate danger, please call 000.

Access help on modelling resilience for your child here.