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Articles Health Winter survival guide
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Your winter survival guide

With some advanced planning, you can give yourself and your family the best chance of avoiding colds and flus this winter.

Changing your veggie attitude

According to the CSIRO, four in five Australians are not meeting the daily requirement of eating enough fruit and vegetables.

Sprout Dietitian Themis Chryssidis says we should all be stepping up our efforts and ensuring we get our daily dose of veggies and fruit.

“Most of us know we should be eating more vegetables but instead of trying to cram more of them onto our dinner plate, we can consume veggies across the day with other meals,” Themis says.

“It’s really just about changing our mindset. We can eat veggies for breakfast by simply adding spinach to a healthy banana smoothie or including beetroot and sweet potato with our salad for lunch,” he says.

“I often speak to people who tell me they don’t have time to prepare their meals or they couldn’t possibly eat five to six cups of vegetables a day.”

There’s no doubt commitment and organisation plays a big part in healthy eating including planning your weekly meals, sticking to a routine shopping day whether it’s in-store or online and preparing meals and snacks that are suitable for freezing.

4 in 5 Australians aren't eating enough fruit and veg

“To smash your daily vegetable and fruit tally, choose from seasonal and a mix of bright coloured produce that will really help to boost your immune system,” Themis says.

Citrus fruits are great to increase your vitamin C intake and eat plenty of leafy green and vitamin-rich veggies, like:

  • Spinach
  • Broccoli
  • Kale
  • Carrots
  • Pumpkin
  • Sweet potato
  • Parsnip

Soups, stir-fries, stews, casseroles and roasts are all simple winter meals, where you can easily include lots of veggies.

Arming yourself with the right vitamin

Pharmacist Michelle Pham from Priceline Pharmacy on Gawler Place in Adelaide, says we’re less likely to catch the flu this winter or will experience less severe symptoms, if we protect ourselves with a flu shot.

“As pharmacists we can administer a flu vaccine on-site and no prescription is required. It’s a quick and easy way to stop the spread of the virus,” Michelle says.

“I would also recommend an immune booster throughout the winter months to help
prevent and minimise cold and flu symptoms.”

Armaforce by Bioceuticals can assist with immune function and contains the key ingredients:

  • Andrographis
  • Vitamin C
  • Echinacea
  • Olive leaf
  • Zinc

“While andrographis might not be suitable for people on certain medications, there are other alternatives for the relief of cold and flu symptoms. These include the
combination of Ultra Potent-C and Zinc Sustain, also products by Bioceuticals or Olive Leaf Extract from Blackmores.

It’s crucial when arming yourself with a vitamin to also maintain a healthy and balanced lifestyle through diet and physical activities”.

Speak with your local Health Partners Pharmacist about how to help prevent colds & flus this winter.