Lugarno Pharmacist Advice
At Lugarno Pharmacist Advice, our pharmacists will help you understand more about your health for your peace of mind.
Are you doing everything you can to stay well this winter? As the cold months settle in and respiratory illnesses become more common, supporting your immune system becomes one of the most important things you can do for your health. The good news is that there are many practical, evidence-based strategies to help your body fight off illness and keep you feeling your best throughout the season.
At Lugarno Pharmacist Advice, we're your first port of call for winter wellness advice. Give us a call on (02) 9153 7343 and our team will be happy to help. From vitamins and supplements to lifestyle strategies, understanding what genuinely supports immune health can help you make smart choices for yourself and your family.
Your immune system is a complex network of cells, tissues, and organs that work together to defend your body against harmful invaders like bacteria, viruses, and other pathogens. During winter, this system faces extra challenges. Cold air can dry out the mucous membranes in your nose and throat, which act as a first line of defence against airborne germs. Spending more time indoors in close contact with others also increases your exposure to circulating viruses.
Interestingly, research suggests that cold temperatures may slightly reduce the immune response in the upper respiratory tract, making it easier for viruses to take hold. This is one reason why colds and flu are so much more common in winter than in summer. Understanding these challenges helps you take targeted steps to support your defences.
Vitamin D is perhaps the most important nutrient for immune health during winter, and it's also the one most people are deficient in during the colder months. Your body produces vitamin D when your skin is exposed to sunlight, but reduced sun exposure in winter, combined with spending more time indoors, means your levels can drop significantly.
Vitamin D plays a crucial role in activating immune cells and regulating the immune response. Low vitamin D levels have been linked to increased susceptibility to respiratory infections, including colds, flu, and other viral illnesses. Research suggests that maintaining adequate vitamin D levels can reduce the risk and severity of respiratory infections.
Your pharmacist can advise you on whether a vitamin D supplement is appropriate for you and recommend the right dosage. Most adults benefit from a daily supplement of 1000 to 2000 IU during winter, though people with very low levels or specific health conditions may need higher doses under medical supervision.
Zinc is an essential mineral that plays a vital role in immune function. It's involved in the development and activation of immune cells, and even mild zinc deficiency can impair your body's ability to fight infection. Zinc also has antiviral properties and may help reduce the duration and severity of the common cold when taken at the onset of symptoms.
Good dietary sources of zinc include red meat, shellfish, legumes, nuts, seeds, and wholegrains. If your diet is low in these foods, a zinc supplement may be beneficial. However, it's important not to take excessive amounts of zinc, as too much can actually suppress immune function and interfere with the absorption of other minerals.
Zinc lozenges or syrup taken within the first 24 hours of cold symptoms may help reduce how long you're unwell. Speak to your pharmacist about the most appropriate form and dosage for your needs.
Vitamin C is probably the most well-known immune-support nutrient, and while it won't prevent you from catching a cold, it does play an important role in immune function. Vitamin C supports the production and function of white blood cells, acts as a powerful antioxidant, and helps protect immune cells from damage.
Regular vitamin C supplementation has been shown to reduce the duration and severity of colds, particularly in people who are physically active or under significant stress. Your body cannot produce or store vitamin C, so a consistent daily intake is important.
Most adults can get adequate vitamin C from a diet rich in fruits and vegetables. Citrus fruits, kiwifruit, capsicum, broccoli, and strawberries are all excellent sources. If your diet is limited, a daily supplement of 500 to 1000 mg can help fill the gap. Higher doses are generally not necessary and can cause digestive upset in some people.
The connection between gut health and immune function is one of the most exciting areas of modern health research. Approximately 70% of your immune system is located in your gut, making the health of your digestive system central to your overall immunity.
Probiotics are beneficial bacteria that support a healthy gut microbiome. Research suggests that regular probiotic use can reduce the frequency, duration, and severity of respiratory infections. They work by supporting the gut's immune barrier, competing with harmful bacteria, and stimulating immune cell activity.
Probiotic supplements are available in various strains and formulations. Different strains have different benefits, so it's worth speaking to your pharmacist about which product is most appropriate for immune support. Fermented foods like yoghurt, kefir, sauerkraut, and kimchi also provide beneficial bacteria and can complement supplement use.
No supplement or vitamin can compensate for consistently poor sleep. Sleep is when your body carries out essential repair and regeneration processes, including producing and releasing cytokines, proteins that help regulate immune response and fight infection. Chronic sleep deprivation significantly impairs immune function and increases your susceptibility to illness.
Adults need seven to nine hours of quality sleep per night. During winter, it can actually be easier to achieve this, as longer nights and cooler temperatures create ideal sleeping conditions. Establish a consistent sleep routine by going to bed and waking at the same time each day, even on weekends.
Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Avoid screens for at least an hour before bed, as blue light interferes with melatonin production. Limit caffeine after midday and avoid heavy meals close to bedtime. If you struggle with sleep, speak to your pharmacist about gentle, evidence-based options that may help.
Chronic stress is one of the most significant suppressors of immune function. When you're under prolonged stress, your body produces elevated levels of cortisol, a hormone that, over time, reduces the effectiveness of your immune response. This is why people often get sick after periods of intense stress at work or during difficult life events.
Managing stress is therefore a genuine immune-support strategy, not just a lifestyle luxury. Regular physical activity is one of the most effective stress relievers and also directly benefits immune function by promoting healthy circulation and reducing inflammation. Even a brisk 30-minute walk most days of the week makes a meaningful difference.
Mindfulness practices, deep breathing exercises, and spending time in nature have all been shown to reduce cortisol levels. Social connection also supports both mental health and immune function, so maintaining relationships with friends and family during the winter months is genuinely good for your health.
A balanced, nutrient-rich diet provides the foundation for a strong immune system. Focus on eating a wide variety of colourful fruits and vegetables, which provide vitamins, minerals, and antioxidants that support immune function. Aim to fill half your plate with vegetables and fruit at each meal.
Protein is essential for building and repairing immune cells. Include good sources of protein at each meal, such as lean meat, poultry, fish, eggs, legumes, or dairy products. Healthy fats from sources like olive oil, avocado, nuts, and oily fish provide anti-inflammatory benefits that support immune health.
Limit ultra-processed foods, excess sugar, and alcohol, all of which can impair immune function when consumed in excess. Staying well hydrated is also important – drink plenty of water throughout the day, and warm herbal teas can be both hydrating and soothing during cold weather.
While supporting your immune system from within is important, preventing exposure to germs in the first place is equally valuable. Regular handwashing remains one of the most effective ways to prevent the spread of respiratory and gastrointestinal illnesses. Wash your hands with soap and water for at least 20 seconds, particularly before eating and after being in public spaces.
Avoid touching your face, especially your eyes, nose, and mouth, as these are the entry points for most viruses. If you're feeling unwell, stay home to avoid spreading illness to others. Ensure your home is well ventilated by opening windows when weather permits, as fresh air circulation reduces the concentration of airborne pathogens indoors.
While the strategies above support general winter wellness, some people may benefit from more personalised guidance. If you have a chronic health condition, are pregnant, are elderly, or have a compromised immune system, speak to your pharmacist or doctor before starting new supplements, as some may interact with medications or be inappropriate for your circumstances.
If you experience persistent fatigue, frequent infections, or feel generally unwell throughout winter, it's worth having a conversation with your healthcare provider. These symptoms can sometimes indicate underlying nutritional deficiencies or health conditions that benefit from targeted treatment.
Visit Lugarno Pharmacist Advice in Lugarno for personalised winter wellness advice from our experienced pharmacy team. We're here to assess your individual needs, recommend appropriate products, and help you build a winter wellness plan that works for you. Call us on (02) 9153 7343 or come in and see us in store. Take a proactive approach to staying well this winter.
At Lugarno Pharmacist Advice, our pharmacists will help you understand more about your health for your peace of mind.
