health
Food first
Unfortunately, there’ s no single, magical, flu-fighting food, but a balanced diet is a powerful foundation.“ A balanced plate matters more than any single‘ superfood’,” says Murray Hewlett, CEO of Affinity Health.“ Variety is far more powerful than relying on one food or drink.”
Dr Rene De Gama, paediatrician at Netcare Unitas Hospital, agrees:“ A balanced diet supports normal immune function, and the foods with the strongest evidence include vitamin C, vitamin A, vitamin D, zinc and protein.”
She breaks it down simply:
• Fruits and vegetables, like citrus, strawberries and kiwi provide vitamin C and antioxidants, helping immune cells and reducing inflammation.
• Vitamin A-rich foods, such as sweet potatoes, carrots, spinach and eggs support mucosal barriers – the body’ s first line of defence.
• Vitamin D from fatty fish, fortified milks and egg yolks is essential for immune regulation.
• Zinc from beans, lentils, nuts, seeds, whole grains and meat supports immune cell production.
• Protein is vital for antibody production and repair.
If you’ re stocking up on yoghurt and kefir, you’ re on the right track – just not for the reason you might think.
“ Probiotics don’ t block flu,” Hewlett clarifies.“ But there’ s growing evidence that they support immune health and may slightly reduce how often and how long some respiratory infections last.”
Dr De Gama agrees:“ Probiotics may reduce the risk or duration of some respiratory infections modestly, but they do not prevent influenza.” She recommends yoghurt with live cultures, kefir, sauerkraut and kimchi, noting that supplements are optional, but not essential.
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Supplements: yay or nay?
“ Most healthy children and adults can get what they need from a varied diet, sunlight exposure, enough sleep and regular exercise,” says Hewlett.
Dr De Gama adds:“ They are helpful when a deficiency is likely or confirmed, such as vitamin D in winter, iron deficiency in children or menstruating teens, or B12 for plant-based diets.” She warns that evidence for general‘ immunebooster’ products is inconsistent, and food-first remains the best approach.
Lifestyle changes
Apart from food, there are lifestyle changes that can influence how your body fights off flus and colds.“ Sleep is one of the most powerful and underrated immune supports,” says Hewlett.
Dr De Gama details how much kids actually need:“ Toddlers: 11 – 14 hours, preschoolers: 10 – 13 hours, schoolgoing children: 9 – 12 hours and teens: 8 – 10 hours.”
“ Even one or two nights of insufficient sleep can weaken immune responses,” she adds.
Adults should aim for at least seven hours – preferably without doom-scrolling beforehand.
Movement is also important.“ Regular moderate exercise helps immune cells move around the body more effectively,” Hewlett says.“ A little bit often is better than nothing for weeks, then one extreme session.”
Dr De Gama recommends brisk walking, cycling, light jogging, swimming, dancing and lots of active play for kids.“ Avoid prolonged, extreme-intensity exercise without rest, as it can temporarily weaken immunity,” she cautions.
And chronic stress keeps cortisol high, lowering immune defences.
Dr De Gama suggests simple familyfriendly strategies.“ Predictable routines, spending time outdoors, limiting screen time and encouraging creative outlets like art or music all help.”
And of course, handwashing is king. Dr De Gama also highlights some extra habits, such as avoiding touching the face, keeping windows open for ventilation, cleaning high‐touch surfaces regularly, using proper cough etiquette( that’ s coughing into a tissue or elbow, not directly into your parent’ s face, toddlers), not sharing drinks or utensils, and always showering and changing after sports during peak seasons.
The flu shot
Should families get the flu vaccine every year? Absolutely.“ Annual flu vaccination is recommended for everyone from six months of age upwards,” says Hewlett.
Dr De Gama explains,“ Flu viruses mutate rapidly, immunity fades, and vaccination reduces the risk of severe illness and complications. Natural immunity only protects against the specific strain you had – vaccine-immunity is broader and safer.”
Helping kids build healthy habits
Both experts agree: modelling beats lecturing. Dr De Gama encourages parents to make it fun – rainbow plates, smoothies, and involving kids in meal preparation. Choices and praise help too:“ I like how you tried a new veggie today!”
It’ s clear that healthy immunity isn’ t built from one big action – it’ s built from lots of small, daily ones. As Hewlett puts it,“ These habits don’ t remove stress or germs, but they help the body cope with them better.” �
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