HOLISTIC - Fend off flu with gut health

As winter approaches and cold and flu season begins to take hold, Australians are being urged to take simple, proactive steps to strengthen their immune system. Dr Vincent, one of Australia's leading health and wellness experts, said that a few daily habits can make all the difference in protecting your body against illness.

"Your immune system is your first line of defence and supporting it doesn't need to be complicated or expensive. A handful of consistent, science-backed habits can significantly improve your resilience to illness this winter," Dr Vincent said.

Dr Vincent is a highly respected health and wellness expert, clinical nutritionist, food scientist, antioxidant researcher and founder of Renovatio Bioscience, and here he outlines some tips to help people protect themselves this winter. 

Prioritise whole foods rich in nutrients

Focus on fruits, vegetables, whole grains and good quality proteins that fuel your body and support immune cell function. "Colourful plant-based foods are loaded with vitamins, minerals and antioxidants that reduce inflammation and strengthen your immune response," Dr Vincent said. 

Get quality sleep every night

Lack of sleep can lower your immune function and increase susceptibility to illness. "Aim for seven to nine hours of good quality sleep each night. Sleep is when your body restores and regenerates, which is critical to immune strength." 

Support your gut health

"Your gut and your immune system are closely connected. Eating fermented foods like yoghurt and kefir, as well as fibre-rich foods, helps feed good bacteria that support immunity," Dr Vincent said. “Reducing processed foods, alcohol and excess sugar also plays a vital role in maintaining a healthy gut environment that promotes better immune function.” 

Incorporate antioxidants into your daily routine

Antioxidants help protect cells from damage and reduce inflammation - key factors in immune resilience. "I always recommend activated phenolics as part of daily supplementation because they're scientifically proven to be effective, natural and fast acting," Dr Vincent said. 

Drink plenty of water throughout the day

Hydration is essential for every bodily function, including immunity. "Water helps flush out toxins, supports cellular health and keeps your mucous membranes moist, which is important for defending against viruses. Start your day with a glass of water and sip consistently across the day," Dr Vincent said.  

"Prevention is always better than cure. When you look after your body from the inside out, your immune system will take care of you.”