Simply Happy
We’re deep into winter now, the beanies are out, the heaters are on, and so are the sniffles. If your household has already had a brush with the dreaded winter bugs, you’re not alone. With the chill well and truly settled in, cold and flu season is making itself known. While we can’t always avoid illness, there are simple ways to help our bodies stay strong and bounce back faster.
We all know the feeling when a cold or the flu hits the family, it spreads quickly and makes an already busy time of year even more difficult. I wish I could tell you there was a way to completely avoid it! Unfortunately, colds, viruses, and infections are a part of life. If the past year has taught us anything, it’s how unpredictable and persistent they can be.
There’s no guaranteed way to stop them in their tracks, but you can build your body’s natural defences. A strong immune system can help you fight off illness or recover quicker from infection. Here are a few quick, practical tips to boost your cold-and-flu-fighting powers.
Support your gut
Strong digestive health is increasingly linked to better overall health. It plays a big role in healthy immunity. Eating a well-balanced diet and maintaining prebiotics and probiotics can build up your gut health and boost your body’s immunity.
This Winter, try adding fermented foods to your diet. Fermented foods like sauerkraut, kimchi, kombucha, pickled vegetables, gelatin jelly, and homemade stock can help to decrease inflammation and improve gut function.
Family tip: Try adding a spoonful of sauerkraut next to your dinner or letting the kids sip on warm miso soup as an afternoon snack. Plain yoghurt with live cultures is also a great addition to breakfast or smoothies for little tummies.
Time-saving hack: Toss veggie scraps and chicken bones into the slow cooker overnight to create an easy, nutrient-rich stock for soups and stews.
Keep up your Vitamin D
Vitamin D is not only a great immunity booster but also essential for bone health. Unfortunately, 30% of Australians don’t get the recommended amount of vitamin D. We know that the sun’s UV rays are a great source of vitamin D, but you don’t need the summer sun to get your vitamin D!
All it takes is a few hours in the sun every week during winter to get your vitamin D dose. Make the most of any sunlight, and organise your day so you can spend a small amount of time outside. A short walk is all you need to take in some sun. Try walking to work, walking the kids to or from school or eating your lunch outside on a sunny day.
For an extra boost, consider increasing your intake of fatty fish, such as salmon, or taking a vitamin D supplement.
Kid-friendly idea: Encourage outdoor play when the sun starts to peek out. Even a scooter ride around the block or collecting leaves at the park counts!
Reminder: If you’re unsure whether you’re getting enough vitamin D, consult your GP or pharmacist about supplement options for adults and children.
Don’t forget breakfast
Breakfast really is the most important meal of the day! It wakes up your digestive system, maintains your sugar levels, and fills you with energy for the rest of the day. A healthy breakfast will help to sustain you through winter.
Take care to avoid excessive sugar intake for breakfast. Excessive sugar and stress can leave you in a state of ‘fight or flight’, which will ultimately lower your immunity. Ditch the sugary cereal and try some great winter warmers like warm porridge, poached eggs, or a savoury breakfast bowl.
It may be tempting to opt for an extra sleep-in over a good breakfast, but it isn’t worth the trade off!
Cosy suggestion: Try a bowl of oats cooked with cinnamon and topped with stewed apples or nut butter for a delicious, warming start to the day.
For little ones: Get them involved in building a breakfast bowl—they’ll be more likely to eat it if they made it themselves.
Maintain restful sleep
Easier said than done, I know! Getting your 7–9 hours of sleep has so many great benefits for your health, including repairing cells and getting your body ready to fight off new germs or infection. Missing sleep can leave you more vulnerable to colds, flus, and infections.
The quality of your sleep is just as important as the amount of sleep too.
If maintaining quality sleep is difficult for you, there are some things you can do to try to break the bad-sleep cycle. Create an atmosphere for rest by turning off lights, phones, and other technology an hour before you go to bed. Wind down your mind with meditation, deep breathing, or reading. Try using candles or relaxing scents to encourage your body to get ready for rest.
Try Yoga Nidra: Your Winter Wellness Secret
Nidra Yoga, also known as Yoga Nidra or “yogic sleep,” is a powerful guided meditation that brings your body into deep relaxation while keeping your mind aware. Practised lying down, it’s like taking a supercharged nap, but with benefits that go far beyond rest.
This meditation technique can calm the nervous system, reduce stress, and improve sleep quality. It’s especially helpful in winter when longer nights and busy schedules can increase anxiety and fatigue.
How it helps:
-
Reduces the ‘fight or flight’ stress response
-
Improves emotional regulation
-
Helps you fall asleep faster and sleep more deeply
-
Supports the body’s repair processes while resting
You can find free Yoga Nidra meditations on apps like Insight Timer or YouTube. Pop on some warm socks, dim the lights, and listen as you’re gently guided into rest, perfect after a long day or before bed.
Don’t Forget Hydration
When it’s cold, we often forget to drink enough water, but hydration remains crucial for maintaining immunity and energy. Dehydration can dry out mucous membranes, making it easier for germs to enter your system.
Stay hydrated this winter by:
-
Keeping a water bottle handy indoors
-
Sipping warm herbal teas like peppermint or chamomile
-
Offering broth or diluted juice to kids who resist plain water
Final Thoughts
This winter, small habits can make a big difference. Focus on nourishing your body, enjoying moments of sunshine, eating well, sleeping deeply, and finding stillness where you can.
You don’t have to do everything perfectly. Even one or two changes can help you and your family feel stronger, healthier, and more resilient through the chilly months ahead.
And remember: happy, healthy parents raise happy, healthy kids
