Immunity boost

Stay healthy this cold and flu season with the help of Camberwell Junction’s health experts.

With cold and flu season well underway, and with the added threat of COVID-19, it’s important to look after your body’s natural defences.

Common illnesses during the colder months include the common cold, the flu, bronchitis and now, COVID-19.

Want to ward off winter bugs?

There are several ways you can boost your immunity and stay healthy through winter and into spring.

Get a flu shot

One of the most effective things you can do is get a flu shot and if you’re over the age of 65, consider a winter COVID booster.

The Australian Medical Association’s (AMA) advice is to keep current with all recommended vaccines, which prime your immune system to fight off infections before they take hold in your body.

“Influenza remains a very serious illness, particularly for the vulnerable members of our community,” said AMA president Dr Omar Khorshid.

“There were significant social distancing measures in place last year that not only helped keep COVID-19 at bay, they also meant that cases of influenza were down significantly from previous years.

“A year with very little flu can often mean a reduced immunity in the community resulting in a big flu season the following year.

“It’s, of course, critical too that Australians get out and do the right thing for their own health and for the health of the community, and strongly consider a flu vaccine in addition to their already excellent efforts in preparing and protecting themselves against COVID.”

Early signs of the flu can include a cough, sore throat, sinusitis or fever. These symptoms can be very similar to those of COVID-19, so even if your symptoms are mild, it’s important to get tested to know what you’re dealing with.

MyClinic Camberwell and Camberwell Junction Medical Centre offer flu vaccinations and COVID-19 boosters.

Give your body time to rest

A healthy lifestyle including plenty of exercise and sleep and minimal stress is another form of defence against disease.

While acute stress is part of life, chronic stress exposes your body to sustained higher levels of cortisol which can lead to inflammation.

Prolonged stress can also decrease your levels of lymphocytes, the white blood cells that are like your immune system’s frontline soldiers.

Research has also shown that sleep and immunity are bidirectionally linked, which means illness can affect the quality of your sleep and, in turn, your sleep can affect your immune function.

Sleep also gives our body time to recover from and get all of the adaptive benefits from exercise. Too much exercise and not enough sleep can lead to exhaustion and an over-tired immune system.

Look after your gut

Just like a healthy lifestyle, diet can contribute to general health and therefore to a healthy immune system. “The role of our immune system is to protect our body from bacteria and viruses. Whilst there are many factors that can affect the functioning of our immune system, diet does play a key role. Without appropriate nutrition, our immune system can’t perform at its best,” said Nicole Rodda, an accredited practising dietitian and nutritionist at Being Well Clinic in Camberwell.

While certain foods such as oranges, garlic, ginger and fish oil are known for being high in beneficial nutrients, there is no one food that will give you significantly better immunity.

Your body needs a variety of vitamins and minerals to support immune function. “As simple as it may sound, a well-balanced diet is one of the best things you can do to support your immune system,” said Ms Rodda.

“A well-balanced diet can ensure you are eating a range of nutrients such as vitamins A, B6, B12, C, D, zinc and folate, which are some of the key players in our immune system.”

Get expert advice on supplements

Supplements are often marketed as immune health boosters but there’s no magic bullet in a bottle that will stop you from ever getting sick.

Ms Rodda said if your diet is lacking in one or a few of these key nutrients, then it may be worth looking at a supplement.

But this should be a second resort if you can’t consume what you need through your diet.

“With so many supplements on the market, it can definitely be confusing to know which ones you should choose – if any! I am a firm believer of prioritising whole foods over supplements, however, there is of course a role for supplements in some situations,” she said.

“My recommendation is to book an appointment with a dietitian to discuss your diet and work out a plan that is suitable for you.”

So, to optimise your overall nutrition and immunity, a great place to start is your dinner plate.

“Aim to fill half your plate with vegetables. These are fantastic for many nutrients, but in particular vitamin C which fights oxidative stress in our body, as well as vitamin A and folate which also strengthen our immune system,” said Ms Rodda.

“I always encourage my clients to eat the colours of the rainbow to ensure they are getting a variety of vitamins and minerals. Fruit and vegetables are also a great source of fibre which keep our good gut bugs happy, as your gut represents about 70 per cent of your immune system.”

The other half of your plate should be split evenly between wholegrains and protein.

“Wholegrain foods such as quinoa, rice and barley provide a range of nutrients including fibre, zinc and iron which all play a key role in a healthy immune system,” said Ms Rodda.

“Protein-rich foods such as chicken, eggs, fish, legumes, tofu and red meat are rich in nutrients such as iron, zinc, B6 and B12, which also play a key role in our immune system.”

Find health support in Camberwell Junction

MyClinic Camberwell 676 Burke Rd, Camberwell myclinicgroup.com.au

Camberwell Junction Medical Centre Rear 6-8 Prospect Hill Rd, Camberwell familydoctor.com.au/camberwell

Nicole Rodda Accredited practising dietitian and nutritionist Being Well Clinic, Suite 1/321 Camberwell Rd, Camberwell nicoleroddadietetics.com

Nicole Rodda, accredited practising dietitian and nutritionist

Dr Omar Khorshid, Australian Medical Association president