Simple ways to boost your family’s immune system
Stop the sniffles before they start with these tips for strengthening your family’s immune system.
When the cooler months roll in, so too do the coughs, colds and flu. And while it’s almost impossible to avoid every bug going around, there are a few practical things you can do to give your family’s immune system a fighting chance.
Here are six practical ways to support immune health and help your household stay well this winter.
Tips to boost your family’s immune system
Make sleep a priority
A good night’s sleep is one of the most powerful ways to support your body’s natural defences. During sleep, the immune system releases proteins called cytokines, which help fight infection and inflammation. Not getting enough rest can reduce the production of these protective proteins.
How much is enough?
- Young children: 10–13 hours (including naps)
- Teens: 8–10 hours
- Adults: 7–9 hours
Tip: Keep sleep routines consistent, even on weekends. A calming bedtime routine – think warm bath, story time and no screens – can help little ones wind down more easily.
Focus on fresh, whole foods
Eating a balanced diet rich in colourful fruits, vegetables, wholegrains, lean proteins and healthy fats helps ensure your body gets the nutrients it needs to function at its best.
Nutrients like vitamin C, vitamin D, zinc and iron play important roles in immune health.
- Vitamin C (found in citrus fruits, strawberries and capsicum) supports immune cell function.
- Zinc (found in meat, legumes and nuts) is vital for developing and activating immune cells.
- Vitamin D, often harder to get in winter, helps regulate immune responses.
If you’re worried your family isn’t getting enough of the good stuff, immune-boosting supplements can help fill nutritional gaps.
Keep hands clean
We’ve all learned the value of handwashing over the past few years. Regularly washing hands with soap and water is one of the easiest ways to stop the spread of germs.
Encourage your kids to wash their hands:
- Before eating
- After using the toilet
- After coughing, sneezing or blowing their nose
- When they come home from school, day care or the playground
Tip: Turn it into a game by singing a 20-second song together while scrubbing!
Get moving (even indoors)
Exercise doesn’t just boost energy and mood, it also supports immune function. Regular physical activity helps flush bacteria out of the lungs and airways, increases circulation of white blood cells, and reduces stress hormones.
Aim for:
- At least 60 minutes a day of active play for kids
- 30 minutes most days for adults
Don’t let cold weather stop the fun. Dance parties in the lounge room, indoor obstacle courses or a walk around the block in winter woollies all count!
Manage stress levels
Stress, especially when it becomes chronic, can suppress the immune system and make us more vulnerable to illness. For families, the hustle and bustle of school terms, work demands and winter bugs can pile up fast.
Build stress-busting habits into your daily rhythm:
- Deep breathing or mindfulness for kids
- Regular screen-free time
- Talking about worries openly
- Keeping weekends as low-pressure as possible
For adults, a quick chat with a friend, a walk outdoors, or even five minutes of quiet time with a cup of tea can go a long way.
Be RSV Aware
Respiratory syncytial virus (RSV) is a highly contagious respiratory infection that can cause serious illness and breathing difficulties in young babies, which can sometimes lead to hospital admission. Help protect your baby from day one. Visit rsvaware.com.au and talk to your healthcare provider to learn more.
In partnership with Pfizer | Be RSV Aware
PP-A1G-AUS-0453. ABR-003570-10. 08/25
