AS WE CONTINUE to face the Covid-19 pandemic in Ireland and across the globe, it goes without saying that this autumn/winter will be unlike any other.

However, it’s important to remember the other health challenges that we face each year, – such as the flu, colds and stomach bugs – and to know what we can do to support our immune system.

“It’s important to look after our immune system because it protects us against falling ill from regular illnesses, bugs and germs that we can pick up day-to-day, the flu, colds, sniffles, and coughs,” says LloydsPharmacy pharmacist Laura Dowling.

So, how exactly can we boost our immunity? Laura shared with us six ways we can all help to look after our health in the coming months.

1. Eat plenty of fruit and vegetables

We all know that we should have a good intake of fruit and vegetables, but it can be easy to let this slip to the wayside. If you need a bit of extra motivation, keep in mind that eating fruit and vegetables plays an important part in keeping a healthy immune system.

“Have as much colour in your diet as possible, have a rainbow diet,” says Laura. “If you’re eating a wide variety of colours through fruit and veg, you can be guaranteed that you’re getting plenty of vitamins, minerals and antioxidants that you need to help keep yourself fit and safe.”

Shutterstock Shutterstock

2. Take a supplement (if you need it)

Many of us lunge for Vitamin C tablets once the winter months come around, but are they really necessary?  “Ideally, you’re eating a healthy balanced diet that’s full of fresh fruit and vegetables, wholegrains, pulses, nuts, seeds, fish, chicken and lean meat. However, if you don’t think that you’re getting your seven portions of fruit and vegetables per day – and that should be top heavy on vegetables – then maybe you should look into taking certain vitamins,” says Laura.

Put your diet first then, if you need to fill the gap, a multivitamin can help give an extra boost.

3. Get the flu vaccine 

As the world waits for a coronavirus vaccine, it’s important that we make use of one of the most readily available vaccines to us: the flu vaccine. 

“It’s more important than ever to get the flu vaccine this year,” says Laura. “We’re in the middle of a pandemic and because our hospitals, GPs and our healthcare system in general are going to be potentially under a lot of stress with Covid-19, it will see more hospitalisations with the virus and more hospitalisations with the flu as well. This will put our hospitals and healthcare system under particular strain.”

“We are encouraging people who are able to do so to get the flu vaccine so at least they are protected against the flu. The flu can cause serious illness, but if you get the flu vaccine you’re less likely to get the flu or succumb to the flu.”

“Getting the flu vaccine is an important public health measure and it contributes to herd immunity as well,” she explains. 

So if you get the flu vaccine and there’s a young child in your midst who can’t get the vaccine for whatever reason, you’re protecting them as well. It’s about protecting yourself, and protecting society.

Read more about this year’s flu vaccine on HSE.ie.

Shutterstock Shutterstock

4. Manage your stress levels

Working from home and living with restrictions can cause stress for many us – but we must learn to manage it, says Laura.

“Stress has a huge impact on the immune system. It has a huge impact on all our bodies. Stress can lead to a number of illnesses. It can lead to sleeplessness, it can lead to depression. It can hinder your ability to function properly, the way you would do normally, and it also affects the immune system.”

So, how do we reduce our stress levels? “Lifestyle factors such as meditation, yoga, mindfulness and exercise can help to reduce stress,” says Laura.

5. Make time for exercise

Speaking of exercise – you guessed it – increasing your heart rate can help to support your immune system. “People underestimate what exercise will do for you. Sometimes you might feel too tired to exercise, but if you do you’ll benefit from endorphins. I’m not even talking about 10km runs or marathons, just do what you can to build up a sweat.”

Shutterstock Shutterstock

6. Give yourself enough time to rest 

Ensuring that you get a good night’s sleep isn’t only beneficial for your mood and energy levels, it plays a pivotal part in maintaining a healthy immune system.

“When you sleep, your brain is replenishing its cells and your body is resting. So if you’re not getting enough sleep, you’re putting yourself under considerable stress and that can have a negative impact on the whole of your world,” says Laura. 

“It’s so important to get enough sleep. That means putting down your phone so you’re not exposed to the blue light. Even if you just go to bed one hour earlier every night for a week, that means you’ll have had an extra whole night’s sleep by the end of the week.”

There’s no magic bullet for a good, healthy lifestyle. You have to look at everything. How is your sleep? Are you exercising? Are you eating well? You have to do the work. 

This flu season, visit LloydsPharmacy for all of your winter health needs. They are offering flu vaccinations and free expert advice on health and wellness in all their pharmacies. Find your nearest LloydsPharmacy to book your vaccination here. Say hello to the people that know.