Avoid Colds and Flu This Winter

Follow our tips and Avoid Colds and Flu This Winter 

Exercising to avoid colds and flu

Avoid Colds and Flu

It is not always possible to Avoid Colds and Flu but there are ways of reducing your risk of becoming infected this winter. Maintaining a healthy lifestyle helps to build a strong immune system which can prevent catching viral infections. Follow these tips to avoid the dreaded winter bug.

From the inside…. 


A healthy diet is essential for well being and fighting off infection. Eat lots of fresh fruit and vegetables, protein and fibre. Cold weather and dark evenings can leave us craving comfort foods. Try making dishes like warms salads and stews.


Stay hydrated to help flush toxins from the body and also strengthens the immune system.


Colds and Flu are most common in winter and spring as we naturally lack vitamins during these seasons. Because of our northern latitude there is not enough sunlight between November and March to produce the recommended amount of Vitamin D in Ireland, leaving our vitamin D levels at their lowest. Avoid Colds and Flu This Winter and get your daily intake of Vitamin D through foods such as oily fish, eggs, fortified cereals or Vitamin D supplements. For more on Vitamin D, read our blog: https://myhomecareie.wpengine.com/health-nutrition-advice/new-study-shows-vitamin-d-aids-prevention-cold-flu/ 

Immune-Boosting Foods 


Avoid Colds and Flu with a strong immune system

Look after your physical and mental health… 


Sleep aids in the repairing and strengthening of the immune system. Not getting enough sleep can leave you feeling tired and unwell, weakening the immune system and leaving the body vulnerable to attack.

Regular exercise

Dark evenings and cold damp weather can make it more difficult to go outside and exercise. Try doing some exercises at home or join a gym. Research shows that people who exercise regularly are less likely to catch colds and flu. Exercise increases blood-flow and circulation, boosting the immune system. It also helps to flush bacteria out of the lungs.


You are more at risk of catching colds and flu if you are stressed as stress weakens the immune system. Take steps to reduce your stress and do what makes you feel calm – practice mindfulness, take deep breaths, socialise or go for a walk outside.


Coping with cold & flu symptoms 

Avoid Colds and Flu with honey and lemon

  • Get plenty of rest.
  • Drink lots of fluids to prevent dehydration and keep temperature down. Drinking Warm liquids help to loosen secretion, reducing further complications like bronchitis etc.
  • Take anti-microbial foods which help to fight infection naturally such as garlic, ginger, turmeric, honey and more.
  • Hygiene – Germs can enter the body by through the eyes, nose and mouth. Wash your hands regularly and use disposable tissues to prevent the spread of bacteria and virus.

For more information on the flu visit: https://www.hse.ie/eng/health/az/F/Flu-influenza-%2C-seasonal/Symptoms-of-seasonal-flu.html 

New Study shows that Vitamin D aids in the Prevention of Cold and Flu. Are you getting your daily intake?

Vitamin D and prevention of Cold and Flu 

Vitamin D preventing against colds and flu?

According to a new study carried out by Queen Mary University of London has found that not only is Vitamin D vital for bone and muscle health, the intake of Vitamin D aids against acute respiratory infections including bronchitis, pneumonia asthma attacks and cold & flu. The study examined 11,000 people in clinical trials throughout 14 countries such as The US, The UK and Australia. The study concluded with some conflicting results as the Vitamin D supplements worked in some but not in others. The strongest protective effects were in those who had the lowest levels of Vitamin D.

The recommended Amount

Where can you get Vitamin D?

The body naturally produces Vitamin D when exposed to the sun. For the recommended amount of Vitamin D, the bare skin has to be exposed to the sun for roughly at least 20 minutes. It can also be found naturally in foods such as oily fish and eggs and in fortified in foods such as cereals.

Vitamin D in Ireland

Colds and Flu are most common in winter and spring when levels of Vitamin D are at their lowest and because of our northern latitude there is not enough sunlight between November and March to produce the recommended amount of Vitamin D in Ireland. Unfortunately our diet habits inhibit us to receive enough Vitamin D through food therefore supplements are recommended.

Who is at risk?

Young children under 5 years of age.

Pregnant or breast feeding women require Vitamin D for growth.

People with very little exposure to sunlight.

People with dark(er) skin are at risk as they have more difficulty in absorbing Vitamin D than light skinned people.

Those with some chronic illness such as Crohns Disease would have more difficulty absorbing Vitamin D.

Elderly people have thinner skin and thus are less capable of producing Vitamin D.

Vegans (diet without fish, eggs etc.)


Aches, pains.

Difficulty standing, climbing stairs.

Bone pains in ribs, feet, hips, thighs and pelvis.


Table of daily amounts of Vitamin D

For more information on Vitamin D visit: http://www.hse.ie/eng/health/az/V/Vitamins,-minerals-and-supplements/VitaminD.html