Supporting your immune system this winter

A person blowing their nose while sitting up in bed

Feeling run down as the weather cools? You’re not alone. As the days get shorter and the chill sets in, it’s common to feel a little more tired or under the weather. The upside is, there are plenty of simple, everyday habits that can help keep your immune system firing and your body strong through the colder months.

The immune system is a complex network of cells, tissues and organs that acts as the body’s first line of defence against infection and illness. A strong, well-functioning immune system is essential for maintaining overall health and wellbeing. Factors such as what you eat, how you move, how you sleep, and manage stress levels all play a significant role in supporting immune function.

Read on to discover how you can keep your immune system in top shape with simple everyday habits.

Ways to boost your immune system naturally

Eat a rainbow of nutrients

Eating nutritious food is an important part of looking after your body. The best way to ensure you are getting the right nutrients is through eating varied and balanced meals.¹ To support immune health through your meals, focus on consuming a variety of nutrient-rich foods, including:

Fruits and vegetables – packed with vitamins, minerals and antioxidants
Lean proteins – essential for cell repair and immune function
Reduced fat dairy – a good source of calcium and vitamin D
Whole grains – provide fibre for gut health, which is linked to immunity.

A great place to start for more information is the Australian Guide to Healthy Eating.

2 white and blue bowls with salad to support your immune system

Key nutrients to consider for immune support:

Vitamin A – Enhances immune function.
- Found in: Lean meats, oily fish, eggs, dairy products and colourful fruits and vegetables.

Vitamin C – Helps reduce duration and severity of common colds.
- Found in: Oranges, berries, kiwifruit, mandarins, capsicum, dark leafy greens, broccoli and tomatoes.

Vitamin D – Some studies show a connection between vitamin D and immune health.
- Found in: Eggs, liver and oily fish (e.g. salmon).
- Try and get a daily dose of safe sun exposure.

Zinc – Important for the whole body and especially the skin, immune system and wound healing.
- Found in: Lean meats, fish, seafood, poultry, dairy foods and fortified cereals. ²

Prebiotics and Probiotics – The good kind of bacteria.
- Prebiotics and Probiotics play a key role in supporting both immune function and gut health. Since a large portion of the body’s immune cells are located in the gut, keeping your gut microbiome balanced is essential. Probiotics provide a source of beneficial bacteria, while prebiotics act as food for those bacteria, helping keep them well-fed and thriving, which all help keep your immune system strong.
- Prebiotics are found in onions, garlic, bananas and wholegrains, whereas probiotics are found in yoghurt with live cultures, kefir, and fermented vegetables (e.g. sauerkraut).³
- Aim to get these key nutrients from food first, rather than supplements, as your body absorbs nutrients better when they come from whole foods, where vitamins and minerals work together as a team.⁴

Stay active and move regularly

Regular physical activity boosts your overall health, increases your energy levels, and supports your emotional wellbeing. Did you know that moving more and sitting less can also help keep your immune system strong?

Adults should be active most days, preferably every day to reap the many rewards physical activity has to offer.

The current Australian Guidelines recommends that each week adults aim for:

2.5 to 5 hours of moderate intensity physical activity (e.g. brisk walking, golf, mowing the lawn and swimming) OR

1.25 to 2.5 hours of vigorous intensity physical activity (e.g. jogging, aerobics, fast cycling, soccer and netball) OR

A combination of both moderate and vigorous activities AND

Muscle-strengthening activities at least twice a week (e.g. lifting weights, resistance band work and body weight exercises).

Feeling unwell? Take it easy. While moderate exercise in accordance with the guidelines may strengthen your immune system, it is important to prioritise rest if you are feeling unwell. Listen to your body and ensure you’re getting enough rest to support your recovery.

Stay hydrated

Staying well hydrated is essential for immune function. Water helps carry oxygen to cells and absorb key water-soluble vitamins and minerals that support immune function (hello Vitamin C and Zinc). Make water your go-to drink throughout the day.

Daily water requirements vary from person to person. General recommendations are:

Adults: 8-10 cups (2.1L to 2.6L) each day (Add another 1-2 cups if pregnant or breastfeeding)
Teenagers: 6-8 cups (1.4 to 1.6L) each day
Children: 4 to 5 cups (1 to 1.4L) each day (1 to 1.4L).

Note: These general recommendations may not suit everyone’s needs.

Sleep well

Quality sleep is vital for a well-functioning immune system, and poor sleep can weaken your body’s ability to fight off infections.

The amount of sleep required varies based on individual factors such as age, daily routine, genetics and environment.⁵

The Sleep Health Foundation recommends:

Adults: 7 to 9 hours each night

Teenagers and Children: More sleep is needed to support growth and development.

Top tips to improving your sleep:

Set a consistent sleep schedule
Be mindful of napping
Wind down before bed
Set up a sleep friendly environment
Limit screens and heavy meals before bed
Create a relaxing bedtime routine
Stay active during the day.

A close up shot of a woman washing her hands under a tap with soap

Practice good hand hygiene

Washing your hands regularly is still one of the easiest and most effective ways to stop the spread of germs.⁶ Poor hand hygiene can lead to bugs like colds, flu and gastro spreading quickly — and no one wants that making the rounds at home or work.

Best practice for handwashing:

A regular 20 second hand washing routine with soap and water goes a long way to stop the spread of germs and illness
Always wash hands before preparing or eating food
Wash hands after using the toilet, changing nappies, or helping someone who’s unwell
Don’t forget to wash after coughing, sneezing, or blowing your nose
Wash hands after touching pets or cleaning up after them
Dry hands thoroughly with a clean towel or paper towel
TIP: Singing ‘Happy Birthday’ twice while washing is a good timer for little ones (and adults too!).

Need extra support?

Making changes to your health behaviours can sometimes feel overwhelming. The key is to start small. If you’d like personalised support, reach out to your health professional or Accredited Practicing Dietitian. 

For more information and advice: 

Sources

Australian Government, National Health and Medical Research Council. (2013). Australian Guide to Healthy Eating. Retrieved from https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
Baker Heart and Diabetes Institute. (n.d.). Food and your immune system: How to boost your immune system with a healthy diet. Retrieved from https://baker.edu.au/-/media/documents/fact-sheets/baker-institute_food-your-immune-system.pdf
ScienceDirect. (2021). Nutrition and immune function: An overview. Retrieved from https://www.sciencedirect.com/science/article/pii/S0753332220308180
PubMed Central. (2021). The gastrointestinal immune system: Nutrition and immunity. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC8001875
Healthdirect Australia. (2023). Sleep. Retrieved from https://www.healthdirect.gov.au/sleep
Queensland Government. (2020). Hand hygiene: Keeping your hands clean. Retrieved from https://www.qld.gov.au/health/conditions/all/prevention/hand-hygiene

Acknowledgment

This content has been developed by Health and Wellbeing Queensland’s team of expert nutritionists, dietitians, and exercise physiologists. Always visit your healthcare professional for dietary advice tailored to your circumstances.