When it comes to boosting immunity, there’s no shortage of old wives’ tales. Here’s what you need to know about safeguarding your immune system this winter – including the immunity-boosting ‘hacks’ you’re better off ignoring – according to a respiratory specialist.

Regardless of how many shots of ginger and lemon juice you line your fridge with, there’s no escaping the wrath of winter’s snotty noses and itchy throats. But just because bouts of sickness and flu are a natural side effect of the colder months, it doesn’t mean there aren’t ways to hunker down and prepare your body to the best of your ability. 

Before you find yourself face to face with a colleague’s coughing fit in the coming weeks, here are five simple ways to give your immunity a fighting chance, according to Associate Professor Anthony Byrne, a respiratory physician and global health researcher based at St Vincent's Hospital and the University of New South Wales.

How to boost your immunity this winter

#1. Stay warm!

It may seem obvious, but living in Australia, where the vast majority of the country evades knee-high snowfall and blizzards that the northern hemisphere’s residents are more than used to, it can be easy to downplay our winter conditions. 

But anyone who has had to brave the morning commute in Melbourne or Sydney in the depths of winter knows just how freezing things can get. No matter your tolerance for cold temperatures, associate professor Byrne says it’s paramount that we keep our bodies and homes warm throughout winter. 

“Researchers have shown that viruses like the common cold are better able to attach to vesicles in the nose and infect people in colder temperatures (and colder noses). Although the cold weather itself will not make you sick, you need a virus for that!” 

#2. Don't smoke or vape

Rarely do you hear of any positive associations between vaping, smoking and our health, and while both vices can be taxing enough on our bodies on an average day, the respiratory expert says picking up the habits during or right before winter can be especially damaging. 

“Both of these nasty habits have been shown to reduce the body's natural (innate) immune system by paralysing the tiny cells in the airways of the lungs that defend against nasty viruses wanting to break into your body to make you unwell,” says Byrne. 

#3. Regularly wash your hands 

One great side effect of the insufferable pandemic lockdowns and public health initiatives was an exponential upswing in handwashing. Sadly, five years on from the initial outbreak of Covid, our handwashing and sanitising habits have slipped, paving the way for contamination and infection to spread more easily from person to person. 

It’s a simple measure that the respiratory physician says could help prevent unnecessary cross-contamination, especially after using public facilities or public transport. 

“Respiratory viruses like Flu, RSV, Rhinovirus and COVID can spread from droplets on surfaces to your hands and then to you if you touch your mouth,” he says. “Wearing a mask that is well-fitted, especially in crowds, will also reduce the risk of you acquiring a respiratory infection.”

#4. Take probiotics 

When taken properly, probiotics can be a wonderful tool to support gut health and a healthy balance of bacteria in the gut. In addition to improved digestion and nutrient absorption, probiotics can promote a stronger immune system, explains associate professor Byrne. 

“There is evidence from randomised controlled trials (proper studies) that the regular ingestion of probiotics reduces the frequency of upper respiratory infections,” he says.

#5. Prioritise a healthy diet 

When it’s cold and gloomy, finding the will to cook up a balanced, nutritious meal can feel like a monstrous task. But, as any expert will tell you, great nutrition is the most important foundation of great health. When it comes to our immune systems, Byrne says incorporating plenty of great vitamin C sources can help curb unwanted illness. 

“Good nutrition and vitamin C supplementation have also been shown to augment immunity and reduce infection risk,” he says. Great sources of vitamin C include citrus fruits, broccoli, Brussels sprouts, strawberries, tomatoes, kale and potatoes, to name a few. In other words, all the delicious produce that is in season right now.

Busting 3 immunity-boosting myths 

Myth: "Starve a fever and feed a cold"

Fact: “It is common not to feel like eating when you are unwell, but deliberately not eating if you have a fever is a bad idea,” says Byrne. “Your body is already using a bunch of extra calories in its 'catabolic' state means it needs more, not less, energy. A "cold" can also cause a "fever", so this advice is especially confusing.

Myth: "Taking paracetamol or ibuprofen for a fever will stop your body fighting an infection"

Fact: “This is not true at all. These over-the-counter medications, when taken as needed and as per the doses recommended, are perfectly safe for relieving the symptoms of a nasty flu or cold. They will not impair your body's immune response, and if you really have a bad bacterial or viral infection, you will still need to see your doctor or health care professional.”

Myth: "Cough medications help you get better faster"

Fact: “Medications that are available over the counter can help a little to reduce a cough. However, if you have a lot of sputum in your lungs from an infection, it is much better to cough it up and out. Coughing is a natural defence mechanism of the lungs to get rid of bugs and infected sputum. It is "better out than in", where it will not block up your airways and make the infection worse.”

What to do if you succumb to a nasty cold or flu

Of course, sometimes a healthy dose of orange juice and a few extra blankets at night aren’t enough to protect you from whatever bugs are going around, and if you do find yourself struck down with a nasty flu or head cold, here’s what you should do. 

Firstly, Dr Byrne says it’s important to get yourself tested for Flu, RSV and Covid, even if your symptoms are mild. 

“There are rapid antigen tests available at your chemist that you can do at home or else you can ask for a nasal swab "PCR" test from your GP. This is important if you have underlying medical conditions, are elderly or are really unwell. You may be eligible for antivirals for Flu or COVID,” he advises.