’Tis the season of sneezes, so we’re campaigning for a strong immune system for everyone. Here’s a brief refresher course on how to boost your family’s ability to fight colds and flu this winter.

Winter’s not all about thick sweaters, cocoa, woolly blankets and glowing fires. It also brings a variety of bugs such as colds and flu that can leave you and your family run down and energyless. Boost your immune system to keep the bugs at bay – we described how in an earlier blog ‘10 Ways to boost your immune system – year round’. Just to make sure, here’s a short refresher course on ways to fend off colds and flu through winter and beyond.

Follow these lifestyle tips year round – they’re real immune system boosters.

  • Our bodies and cells rejuvenate when we sleep, so make sure to get enough shut-eye.
  • Exercise regularly – although it’s not known exactly how exercise increases your immunity to illnesses, including colds and flu, it appears that moderate physical activity helps flush bacteria out of the lungs and airways, encourages the body’s immune system cells to circulate and detect illnesses more quickly.
  • Eat properly… more about this below.

Eating properly

Your health is dictated largely by your diet. Don’t expect to be fit if junk food is your go-to staple. It doesn’t supply the essential nutrients needed to pump up your bug-fighting abilities. Here’s what you should be eating to avoid falling victim to colds and flu:

  • Vitamin A: eggs, milk, orange and yellow fruits and vegetables (for example, one baked, medium-sized sweet potato contains 438% of your RDA of vitamin A).
  • Vitamin B6: meat, whole grains, veggies.
  • Vitamin C: citrus fruit, kiwi fruit, berries, peppers and broccoli.
  • Vitamin E: nuts, grains, vegetable oils and wheat germ.
  • Selenium: Brazil nuts, seafood, meat and poultry.
  • Zinc: lean meats and shellfish, dairy products, whole grains, beans and nuts.
  • Probiotics: fermented dairy products such as kefir and yoghurt.
  • Garlic helps prevent colds and flu and shortens your recovery time. Include it in cooking as often as you can.
  • Ginger regulates the immune system and will help ease a cough.
  • Turmeric activates white blood cells in times of need and can also halt the growth of bacteria.
  • Drink lots of water to flush out germs. Warm fluids are especially helpful as they help moisten your throat and loosen mucus. Honey drinks have been shown to ease coughing. Try to drink at least 8 glasses of fluid each day.

Watch out for germs!

  • Wash your hands regularly. Viruses spread quickly, especially in shared environments, so wash your hands and nose/mouth area in hot soapy water, if you can, or use anti-bacterial wipes or spray.
  • Avoid close contact with people who are already sick.
  • Keep surfaces clean. Anti-bacterial wipes or spray are also good for cleaning shared surfaces such as bathroom vanity units.
  • Follow good food safety practices.

The supplements you need

When you’re subjected to everyday stress and don’t eat properly, Flora Force Immune™ capsules are an excellent general immune system strengthener that can be taken safely by all members of your family. The formula contains echinacea, which empowers the immune system and supports the body’s response to respiratory tract problems; mistletoe and myrrh, which stimulate immune activity; and olive leaf extract, which modulates the immune system. Flora Force Echi-Mune™ is a tincture that also helps to boost your immune system and is especially useful as a preventative and treatment with other indicated remedies during the cold and flu-season for quick recovery.
If colds or flu threaten, Flora Force Anti-FluTM eases a sore throat, runny nose, headache, congestion, swollen glands and fever.

We wish you a strong immune system and a winter that’s free of colds and flu.


Acknowledgements & Photo credits

Article compiled for Flora Force by Judy Beyer.


  1. Eating right to arm you and your family’s immune system this winter. http://www.yumyumkids.co.nz/Information/Articles/Arm+your+immune+system+this+winter.html
  2. Mercola, J. How to prevent the flu – as easy as 1, 2, 3… 2009. http://articles.mercola.com/sites/articles/archive/2009/12/03/how-to-prevent-the-flu-easy-as-1-2-3.aspx
  3. Nunez, Kirsten. 7 Surprising foods that will boost your immune system this winter. 2015. Verily magazine. http://verilymag.com/2015/11/healthy-eating-boost-your-immune-system-winter-vitamins

Photo credits

  1. Photo courtesy of Pezibear / Pixabay.com