Modern Australian
Men's Weekly

.

How to supercharge your immune system for cold and flu season



With restrictions slowly easing, now more than ever Australians are looking for ways to supercharge their immune system as they return to regular life.

Dr Vincent Candrawinata, (affectionately known as Dr Vincent), the world’s foremost expert on phenolic antioxidants and founder of Renovatio, has revealed that by boosting your immune system during winter you are more able to fight colds and flu, as well as combating viruses such as COVID-19.

“The easiest and best way to prevent getting unwell is – and has always been – to employ general healthy-living strategies,” Dr Vincent said.

So, what actionable, easy steps does Dr Vincent recommend for boosting your immune system and practicing preventative care?

Prioritise fruits and vegetables

“Fuelling your body with foods that are high in antioxidants is proven to boost your overall health and wellbeing, and help protect you from viruses in the cold and flu season. Fruit and vegetables are nutrient-dense and have anti-inflammatory properties to help build up your body’s immune system defence. Dark leafy greens, berries, salmon and sweet potatoes are some of the ‘must-haves’ as the cold and flu season kicks in,” Dr Vincent said.

“Whilst energising your body with nutritious foods, it is also important to avoid excess sugars and processed foods. These foods, as well as restrictive-eating that can lead to malnourishment, dramatically decrease your body’s immune function.”

Dr Vincent added, “starting your day with a well-balanced, nutrient-dense breakfast will support your immune system throughout the day.” He recommended consuming a mix of healthy fats, fruit and vegetables, as well as a good source of protein. “Opt for meals such as a smoothie, vegetable omelette or avocado brekkie salad!”

Keep up your exercise routine

Getting out of bed early on a cool winter’s morning will be easier when you hear breaking a sweat can reduce your risk of catching a cold.

“On top of all of the other benefits of regular exercise, such as improved cardiovascular health, lowering blood pressure and controlling body weight, research has revealed that people who exercise regularly report fewer colds. Exercise promotes good circulation that stimulates cells and substances of the immune system to move freely around the body and do their job more efficiently,” Dr Vincent added.

“Exercise is a natural immune-booster!”

Catch plenty of Z’s

Sleep is a key player in supercharging your immune system – it is the secret for a flu-free winter. While you sleep your body heals and repairs blood vessels, and produces more infection-fighting antibodies. These are two important factors for good physical health and fighting infectious diseases.

Dr Vincent recommends aiming for a minimum of seven hours of sleep a night, and to take a 20-minute power nap during the day if you do not reach that.

Flu-proof your home

“There are a number of easy, small steps you can take to eliminate the chance of contracting or spreading a virus in your home. This cold and flu season, pay particular attention to keeping surfaces clean. Phones, computers and desks are often contamination hot spots,” Dr Vincent said.

“Another way to supercharge your immune system is to improve the air circulation in your home. Opening your windows more often and adding indoor plants to your space are two ways you can filter the polluted air in your home.

“Make sure you maintain good humidity in your home, especially when you are sleeping with the air conditioning or heater on. Dry air can cause dry and flaky skin, congestion, and inflammation in your airways and throat.

“The simple act of placing a glass of water on your bedside table can make a huge difference when you wake up in the morning.

“The final precaution you can take this cold and flu season is washing your hands regularly. Eating, caring for someone unwell, treating a cut or wound, using the bathroom, touching an animal, or after blowing your nose, coughing or sneezing are key times that you should wash your hands (for your safety and those around you).”

Boost your body’s antioxidants

“It is common for your diet not to deliver your body with all the micronutrients and antioxidants it needs – supplements can be the answer and have beneficial effects on your immune system. This is especially the case when your lifestyle may harm your immune system; in particular the impact of alcohol, stress, processed foods, lack of sleep, and smoking,” Dr Vincent said.

“Our whole body is made up of cells. Activated Phenolics are powerful antioxidants that neutralise a wide range of free radicals to protect your cells from infection and inflammation.

“Viruses move through your body by attaching to cells. By strengthening your cells, you are reducing the capacity of viruses to spread through your body. Healthy cells also mean less illness and disease.”

Renovatio Bioscience extracts these phenolics from Australian apples and activates them to produce turbo charged health and wellness products that are available throughout Australia, online and through retailers such as Woolworths, and in many other countries across the globe.

www.renovatio.com.au


Health Features

Artificial Intelligence is Powering the Growth of Australian Telehealth Services

Many Australians have traditionally experienced difficulties in accessing timely and quality healthcare, especially those who live in rural or remote regions. With most medical facilities located in urban areas, thousands of...

Your Guide to Finding the Right GP: What Perth City Doctors Offer Today

Choosing a General Practitioner (GP) is one of the most important health decisions you’ll make. Luckily, Perth’s vibrant CBD now hosts a new generation of clinics that combine traditional bedside manner...

The Comprehensive Guide to Physiotherapy: Benefits & Techniques

It employs hands-on care, movement and advice to aid recovery and prevent further issues. Individuals of all stages of life utilize physiotherapy for pain, muscular strength, balance, or joint concerns...

What Can Be Funded by the NDIS? A Guide to Approved Supports

The National Disability Insurance Scheme (NDIS) is designed to empower Australians with disability by providing funding for supports that improve independence, social participation, and overall quality of life. However, navigating...

What Causes Depression? Biological, Psychological, and Social Triggers Explained

Depression is a complex mental health condition that can impact every aspect of a person’s life—from sleep and energy levels to relationships and sense of self-worth. It’s more than just...

How to Choose the Right First Aid Kit for Your Workplace

Ever walked past your workplace first aid kit and wondered if that dusty box actually contains what you'd need in a real emergency? We know that feeling!  Most Australian business owners...

How To Keep Vase Flowers Fresh Through Australia’s Coldest Months

Winter flowers develop slowly, which gives them stronger structure and longer vase life Heat from indoor environments is the biggest threat to th...

Artificial Intelligence is Powering the Growth of Australian Telehealth Services

Many Australians have traditionally experienced difficulties in accessing timely and quality healthcare, especially those who live in rural or remot...

Powering Shepparton’s Businesses: Expert Commercial Electrical Services You Can Count On

When it comes to running a successful business, having reliable, compliant, and efficient electrical systems is non-negotiable. From small retail ou...

Maximise Efficiency: Cleaner Solar Panels for Optimal Performance

Solar panels are a smart investment in energy efficiency, sustainability, and long-term savings—especially here in Cairns, where the tropical sun ...

7 Common Air Conditioner Issues in Melbourne – And How to Fix Them

Image by freepik Living in Melbourne, we all know how unpredictable the weather can be. One moment it’s cold and windy, the next it’s a scorchin...

Powering Palm QLD with Reliable Electrical Solutions

Image by pvproductions on Freepik When it comes to finding a trustworthy electrician Palm QLD locals can count on, the team at East Coast Sparkies s...

The Smart Way to Grow Online: SEO Management Sydney Businesses Can Rely On

If you’re a Sydney-based business owner, you already know the digital space is crowded. But with the right strategy, you don’t need to shout the...

What Your Car Says About You: The Personality Behind the Vehicle

You can tell a lot about someone by the car they drive—or at least, that’s what people think. True Blue Mobile Mechanics reckon the car says a l...

The Confidence Curve: Why Boudoir Photography Is the Empowerment Trend You Didn’t Know You Needed

Boudoir photography has been quietly taking over social feeds, Pinterest boards, and personal milestones—and for good reason. It’s not just abou...

Understanding Level 2 Electricians: Why Sydney Residents Need Licenced Experts for Complex Electrical Work

When it comes to electrical work around the home or business, not all electricians are created equal. In Sydney, particularly when you're dealing wi...

Retirement Anchored in Model Boat Building for Waterford’s Doug Unsold

WATERFORD — When Doug Unsold sees his ship come in, it’s usually one he’s crafted with his own hands. The 67-year-old retiree from Waterford ...

The Science Behind Alarm Clocks and Your Circadian Rhythm

Waking up on time isn’t just about setting an alarm—it’s about working with your body, not against it. At the heart of every restful night and...

How to Use Plants to Create a Calming Atmosphere in Your Home

In today’s fast-paced world, cultivating a calm, soothing environment at home has never been more important. Whether you live in a busy urban apar...

How Maths Tutoring Can Help Students Master Maths

Mathematics can be a daunting subject for many students, often causing stress and frustration. However, maths tutoring has proven to be an effective...

Refurbished iPads Are Better Than New Ones (Here's Why)

Image by rawpixel.com on Freepik Apple's refurbished iPad program has quietly become one of the best deals in tech. While everyone obsesses over the ...

Your Guide to Finding the Right GP: What Perth City Doctors Offer Today

Choosing a General Practitioner (GP) is one of the most important health decisions you’ll make. Luckily, Perth’s vibrant CBD now hosts a new ge...

Why Every Mining Operation Needs a Robust Safety Management System

Mining is one of the backbones of the Australian economy, particularly in Western Australia. Back in 2019-20, mining contributed 10.4% of Australia...

Australian Classic Literature Enjoys Resurgence

Welcome back to the good old days of storytelling! As the modern world becomes increasingly more demanding, returning to childhood favourites offers...