How To Survive Cold And Flu Season This Year

fight cold flu

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, arm yourself with Echinacea and garlic supplements, or take homeopathic tablets like Boiron Coldcalm ($16.47 at iHerb) to help rapidly reduce the severity and length of a cold. Also, try sipping ginger tea to relieve aches and fever, and peppermint tea to decongest your sinuses.

bh recommends: Weleda Echinacea/Thuja Comp ($17.90 at and Swisse UB Immune Defence Herbal Hot Drink ($19.99 at Chemist Warehouse)

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?

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Comments 71

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

    • 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.

  7. 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 🙂

  8. 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).

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