For many of us winter is synonymous with sickness and sneezing, and spending the middle of the year red-nosed and with scratchy throats. So, as we head into the cooler months, it’s time to start thinking about the dreaded cold and flu season and how to avoid getting sick this winter.


To help you, Pharmacy 4 Less have compiled a list of six easy steps to integrate into your daily routine, to help dodge a cough:

  1. What goes in

What you eat and drink has a significant effect on your health. Be mindful of what you’re putting into your body and be looking to strengthen your immune system with good food. Eat seasonal fruits for necessary vitamins. Apples and berries are in season for Autumn. Greek yoghurt and sauerkraut do wonders to ward off sickness with their high probiotic levels. With cooler days come warmer drinks, so sip on some green tea that helps ward off the flu.

  1. Move your body

With the weather cooling down it’s a great time to start a new fitness program. Working out strengthens your immune system and can ease congestion in your nasal passage if it’s blocked. Try to exercise outdoors to breathe in some fresh air, as well as soaking in some sunshine for a vitamin D boost.

  1. Head to bed

Sleep is the best remedy for sickness. Prioritise a good night’s sleep and try to get around 8 hours of rest each night. This gives your body a chance to rejuvenate and strengthen your immune system. It’s also a great excuse to never leave your blanket burrito!

  1. A little boost

Our diets are often low in essential vitamins and probiotics which are key in maintaining strong immunity and a healthy digestive system. There are a multitude of vitamins, antioxidants and supplements that can give your body an extra kick of health. Support your immune system by taking tablets that have probiotics, vitamin C and rosehip,omega-3 or eucalyptus. Visit your local Pharmacy 4 Less store to pick up an extra boost to fight off a cold.


  1. Ease your mind

Stress lowers your immunity and allows you to be more susceptible to sickness. Take time to manage your stress by meditating, relaxing and overall practicing self care


  1. Clean hands

Germs are easily spread by your hands. To avoid getting sick, try to keep your hands to yourself, especially with someone who is already unwell. Wash your hands often and carry around a hand sanitiser to keep your hands fresh.

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