The time to fight cold and flu season is officially upon us! Before you shriek and run for cover (hand sanitiser in tow), take advantage of lessons learned from seasons passed and make sure your immunity is prepped and ready for the cooler months ahead.
So what’s the most effective way to fight cold and flu season and give your immunity a mighty boost? Start by packing your diet with nutrient-rich fruits and vegetables, and plenty of bug-busting protein and iron.
“Eat a wide range of colourful fruits and veggies, along with lean red meat or good vegetarian sources of protein and iron,” says Cenovis Home Economist, Mandy dos Santos. “This way all the critical micronutrients and macronutrients your body needs will be supported and fuelled.”
While there is no cure for colds and cases of flu, try these simple remedies to help ease the symptoms and get you feeling back to normal in no time.
How to fight the flu and beat a cold
Rest is best
As much as we’re told to rest and recuperate when sick, many of us ignore this advice and keep charging on! But rest is key, as it helps your body to use its energy to fight the bug faster. Plus, keeping away from others is also important for stopping the spread of germs (don’t we know all about that?!).
Keep wearing your mask
Although a lot of COVID mask restrictions have been lifted, it’s still a great way to protect yourself (and others) from germs. So if you’ve gotten into the habit of wearing one in crowded areas, don’t stop now! It’s an excellent weapon in the fight against cold and flu season.
Pop a probiotic
Want to nix that runny nose and sore throat ASAP? The good bacteria in probiotics help to lower the body’s inflammatory response to a cold or flu, which will help reduce the severity of symptoms, quick smart.
Keep hydrated
Now is the time to get your body’s hydration levels up to help flush toxins out of your system and loosen congestion. Guzzle plenty of H20, or add a slice of lemon to warm water to up your vitamin C intake. Steer clear of alcohol, coffee, and caffeinated soft drinks as they can drain your body of fluids.
Take a hot shower
Before you hit the hay, clear out your nasal passages by taking a long, hot shower. The steam and humidity will help to break down congestion, freeing up your sinuses for a more restful night’s sleep. A humidifier might also be handy for the bedroom.
Hit the herbs
When you feel a cold creeping on, it’s always best to arm yourself with some immune-boosting supplements. Ultra Nature’s Immune Defence ($34.99 at Ultra Nature) combines the power of patented ingredients Wellmune® and OciBest® (AKA holy basil) to support your immune system, relieve cold and flu symptoms and act as a natural anti-inflammatory. Also, try sipping ginger tea to relieve aches and fever, and peppermint tea to decongest your sinuses.
Up your veggie intake
Eating a rainbow of vegetables is important all year round but even more so if you’re wanting to fight the flu. Greens like kale and broccoli in particular contain an antioxidant called quercetin that can help you fend off the sniffles. If you find it difficult to fit these foods into your diet, consider a superfood powder like Nature’s Way Super Greens Plus Powder ($16.99 at Chemist Warehouse).
How do you fight off colds and flus? Will you try any of these tricks next time you’ve got a bug?
Wash hands, wear masks and don’t go into work sick!
Good advice as flu is a virus so the more you look after yourself you protect catching .
Yes! Prevention is better than ‘cure’ (for which there is none)
Exactly! All herbal remedies and cold and meds help with symptoms but they don’t cure the virus.
I wish people wouldn’t go to work sick
I got a flu vaccine. I got coronavirus but I’m fine now.
me too! 🙂
I need my flu vaccine. I had covid but I’m recovered.
I have a feeling most of us will get coronavirus sometime sooner or later. I wonder if we should just get on with it and make the best like we do with the flu?
2 is false. Scientifically looking.
Yep, all it gives you is a false sense of security. We all need oxygen not breathing back in carbon dioxide or petroleum made fibres.
One of my sure fire ways of getting a respiratory illness has been to travel on the trains during a Melbourne Winter. Fortunately I don’t work in the CBD and try to avoid public transport during the cold months. It’s not a guarantee that I won’t get sick but past experience had taught me to try to reduce my exposure. I hate being on the trains during cold season as too many people are coughing and sneezing all over others when they should be home.
Hear hear! We also don’t have a culture of mask wearing other than during the pandemic. Mask wearing is good etiquette when you are sick. PT is disease central especially when crowded. The cost of fuel is so high though so taking trams, trains and buses is unavoidable for many.
facts
My secret of not being sick for last 12-15 years or so is whole plant based, mostly raw, rich in fruit diet, stress free and relaxed lifestyle.
Plant based diets definitely help. Consuming zinc too!
trough whole foods, yes.
I agree Yohanna, as long as you don’t eat all those processed plant foods, they are not healthy. I love a big salad everyday with lemon, garlic, ginger, turmeric, and a tablespoon of tahini. I also eat fruit all morning.
Ive already had the cold/flu this year, so heres hoping I dont get it again.
Important to stay hydrated all year round.
I am just getting over Influenza A …it hit me hard and as im an asthmatic I am still battling the cough. I work with special needs children and sadly we have one child where the parents send him to school even if sick. He came for a few days with covid and then a couple of weeks after that he attended school daily with the flu. The rest of us had no chance. Sadly one of our kids in a wheel chair has been off school for 2 weeks with it. Its a really nasty bug.
Please if you or our children are sick then please keep away from others.
This! My son and I have severe asthma and he always ends up on pred or in hospital if he gets a virus.
Very good advice. I follow all these steps and will also be getting a flu shot this month.
I had to have mine a couple of weeks ago because the flu is rampant around here currently. It should last me through winter though hopefully. 🙂
Touch wood I have never had more than a nasty cold and I just have lemon drinks .I do get the flu injection as a precaution as my partner is prone to chest infections
mmmmmmm
I did’nt know Echinacea was good for colds, hoping I don’t get sick this winter.
Echinacea is one of the most frequently suggested botanicals for respiratory conditions. I’ve read that it is best to take it at the start of the infection, but I’m not sure if this is true.
Zinc lozenges taken in the first few days are supposed to shorten the longevity of a cold. I hit the garlic big time!
Or zinc spray and Vitamin D is important too. Garlic is a wonder herb. A great idea is brewing up lemons, garlic and ginger, strain and drink with honey. Kicks a lot of the germs away.
Flu seasons seems worse this year now that lockdowns and social distancing are a thing of the past. Stay home while sick is such a simple and effective way of preventing spread.
Yeah Dr. Swan has some great tips/ideas/facts re these sort of topics.
I can’t believe how quickly some people have stopped all prevention measures. As far as I know, the message ‘If you are sick, you must stay home’ has never changed, just seems like common sense to me, yet our covid infection rate in my local area is higher than its ever been.
There is definitely no social distancing!! I wish we were not in other people’s personal space.
Keep hydrated and good hand hygiene. Healthy life style boosts immunity.
exactlyy
I follow these steps already. Sometimes nothing helps.
I had my flu shot a couple of weeks ago – I used to catch the flu sometimes and it made me feel like I was gonna die so I decided to take flu shots several years ago – then my hubby also gets them as they’re encouraged to do so at work and my kids (not so kiddy anymore!) get them now too. Just makes life that little bit easier ya know.
I up my garlic intake and indulge in long hot showers.
I put garlic into my salads (I have them at home so no one has to smell it on my breath lol).
oh wow
I’m hoping to have my winter booster tomorrow
Yes trying so many things to not get the Flu this Year. Have to go and get a Flu Vaccine this Month.
Take Care Everyone Stay Safe and Well.
Had my flu shot and hoping to stay safe and well. Hope you do too and all the other BH members
,mjk
I can’t remember the last time I had flu or a nasty cold and I don’t generally get sick but I’ve had Covid twice. I’ve been having the flu shot every year for at least the past seven years.
Some great tips here. I love wearing my mask when I’m out and about, there’s so many people sniffling and coughing in public.
Got the flu needle this year.
Echinacea is good as a preventative and a reduce length and symptoms when ill
I think that some things work for some people and other things work for other people. We are not all the same??
Some great advice. If you are not well, stay at home and rest.
Armourforce is good too
I don’t go out as much anymore only when I really need to
Already had my flu shot!
So many illnesses going around at the moment. I heard on the radio the other day that a mother took her very sick 3 year old daughter to the doctors & due to the severity of her symptoms, they conducted blood tests, which revealed she had three different viruses.
Oh my goodness! Three!!! I hope she is ok.
And get a flu shot! It really helps.
I’ve been meaning to book mine in but all the local pharmacies are out of supply.
not true in everyone. My friend gets so sick after every shot he had. He stopped, no flu since.
Yes Yohanna, many are getting sicker this year with all the added toxic ingredients put into their bodies.
We get ours every year and do hope it helps. Are there any statistics available?
I am definitely wearing my mask even though it is not legally required.
Plenty of rest and fluids, and if possible avoid going out in public
I had bad experience for cold and flu past years. This time got the vaccine.
Yes I have had the flu vacs as well.
Plenty of rest & Vitamin C. Ugh i hate getting sick
Yes Vitamin C is one vitamin that your body does not store so is needed on a daily basis. Mother Nature provides oranges and lemons in season for winter for a reason. Drink up citrus, freshy squeezed. Love having lemon water first thing.
Keep wearing my mask!! I dont think so, almost as bad as having the flu.
I agree! Need to breath fresh air all the time, not fibres into your lungs.
Thanks so very much BH for your Article on Surviving the Flu Season, some great much needed Tips are much appreciated.
I have had my flu jab but have already had a head cold, maybe covid but did test negative.
Yes yes yes to rest! That’s the key. There is no real evidence behind things like echinacea actually working for colds & flu, but if it makes people feel better, then go for it 🙂
Meant to be a prevention not a cure.
When are people going to realize that masks are not the answer, they do not work, there is no scientific evidence they do, and all they do is give a false sense of security.
Hand sanitizers also do not work, has been proven that good old fashioned washing hands with soap is what works, you need to keep them under a running tap.
Probiotics are questionable, better to feed your gut bacteria with healthy fresh unprocessed foods. Stay off alcohol, keep away from smoke and polluted environments, get out in nature and fresh air regularly and make sure you get more sleep in winter.
There are also many other homeopathic remedies to consider, find a good dispensary for advice.
Decrease your use of chemicals in the home or eliminate because your body is always trying to clean them out, that is why people get colds all the time, because of toxic overload. (Disclaimer: my opinion only, not medical advice).
I don’t know where you get your information from but I am a scientist. There is scientific evidence that masks offer protection when used correctly. You dispute the effectiveness of probiotics (they can be effective, there is evidence of this), and recommend homeopathic remedies? There is no good scientific evidence to support homeopathy. People don’t get colds all the time because of chemicals in the home. Viruses have existed since the dawn of time, long before mammalian life came into existence.
Eat well, exercise and keep warm
This cold & flu season is going to be a big one.
Oh I hope you are wrong. Flu makes you feel so awful.
Good tips here; hand sanitizer is the new one used nowadays
Prevention is the key. Practice good hygiene
Yeah, I’d love to rest, tell my kids… And have a flu shot!
Veggies are so expensive these days haha.
Fingers crossed we avoid the flu this season.
I’ve just had a bad cold. I think I need more probiotics.
I work in a medical centre so fully jabbed and masked up daily. My 16mth old is constantly bringing home daycare illnesses and Ive fared fairly well
Daycare seems to be the worst place for passing on the flu.
Totally agree with the comments from the other users: Prevention is key- look out for yourself and others.
I like the “up your vege intake”
I think if you’re going to make statements regarding the health benefits of products like probiotics you need to add citations so people can read the research because different probiotic products contain different bacterial strains and some are more useful than others in preventing and fighting infection https://www.mdpi.com/2304-8158/10/1/130/htm