Winter Wellness

Winter is here and with that brings the flu season, which makes it important to try and boost your immunity. Here is some helpful and practical advice for winter wellness for you and your family.



Start in the kitchen when it comes to winter wellness. Maintain a balanced diet all year around. Remember, meals can be simple: Soups and stews are a cheap and easy way to keep the family nourished.

Things that can help:

  • immune-boosting vitamins such as vitamins A, B6, B12, C, D and E
  • wellness boosting copper, folate, iron, selenium and zinc
  • anti-inflammatory healthy fats found in olive oil, salmon, sardines, chia seeds and avocado
  • fermented foods and probiotics in foods such as kefir, Greek yogurt, sauerkraut and kombucha.



Being well-hydrated boosts the health of our skin and body during winter; however, when it’s cooler we can forget we’re thirsty. While drinking water doesn’t protect us from infection alone, keeping hydrated is essential for our good health. Dehydration can deplete us physically, affecting our mood, focus, digestion and heart and kidney function, which can affect how our body fights infection.

Keep a bottle of water or some herbal tea by your side, drink when you’re thirsty and older adults should drink even before they feel thirsty, to further avoid dehydration.



Quality sleep is linked to fighting infection. Everyone’s sleep needs are different, however for those aged 18 – 65 it is generally recommended to aim for 7-9 hours each night. Here are some sleeping tips:

  • keep a consistent bedtime
  • have heavier conversations during the daytime
  • keep evening meals light
  • drink a warming non-caffeinated drink before bed
  • try some light exercise (such as a walk around the block or some whole body stretches) in the evening
  • make your bedroom as comfortable and cosy as you can.


Stay Active

When it’s cold, it can be harder to want to go outdoors, although its always good for your body. Exercise helps boost our body’s defences and may reduce inflammation and boost cell regeneration. Here are some simple ways to stay active:

  • visit the park
  • take the stairs
  • stretch on your lunch break
  • download a yoga or pilates app
  • try indoor swimming or rainy-day walks at a shopping centre
  • walk around your neighbourhood in the afternoon.

Aim for a weekly total of 5 hours of moderate exercise or 2.5 hours of vigorous exercise for the best results.


Reduce allergens

Reduce dust mites and mould by sealing draughts, ventilating wardrobes and washing soft toys and winter bedding.


Stay connected

It’s important to stay connected throughout winter. Whether it’s through virtual meetings, local events or community groups, maintaining social connections can positively impact your mental health at any time of year.


Stress management

Whether it’s the weather itself or concern over getting ill, winter can be stressful. Find out what helps reduce stress for you – it may be meditation, deep breathing exercises, walking, craft, yoga or music. Do these activities to help reduce your stress levels. Also. regularly check in on both your physical and mental well-being. If you notice any concerning symptoms or emotional challenges reach out for help from a professional, such as your GP, or to your family and friends for support.



Being up to date with your vaccinations reduces your chances of infection and means you’re more likely to recover faster if you do get sick. Ask your pharmacist about booking your family’s Flu vaccinations.


If you do get unwell, it’s important to know how to manage it and minimise spreading the germs. Follow these tips:

  1. If you have a fever or flu symptoms, don’t go to school or work.
  2. Stay home for at least 24 hours after your fever is gone, unless you need medical care.
  3. Cover your mouth and nose with a tissue, not your hands, when coughing or sneezing.
  4. Wash your hands frequently with soap and water.
  5. Avoid touching your eyes, nose and mouth.
  6. Clean and disinfect frequently touched surfaces at home, work and school.
  7. Practice healthy habits (as previously mentioned), get plenty of sleep, be physically active, manage your stress, drink plenty of fluids and eat nutritious food.