When your immune system is strong, you have a better chance of fighting off colds and other infections. It may seem like winter is a way off yet, but it’s a good idea to be proactive and start building up your immunity now. Unichem has 5 top tips to help you build your immunity this season: 1. Get your Flu Shot Influenza, commonly called the flu, can be a serious illness. Flu can be anywhere and unfortunately being fit and healthy does not protect you from the influenza virus. The best protection is to get your annual Flu Shot. That way you protect yourself and lessen the chance of spreading the flu to your family, friends and co-workers.The earlier you get your Flu Shot, the sooner you’re protected.Talk to your local Unichem Pharmacist about getting your Flu Shot this season. 2.Get a good night’s sleep People often wear their lack of sleep like a badge of honour but the truth is, skipping on sleep doesn’t get any of us ahead. In fact ongoing sleep deficiency can lead to weight gain, depression and an impaired immune system. Our immune system is designed to help protect us from colds and other ailments but when it’s not functioning properly, it can’t do it’s job.Ensure you get your 7-9 hours every night.If you have trouble falling asleep or staying asleep, talk to your Unichem Pharmacist who will be able to talk you through the various options available and what’s right for you. 3. Keep your body moving A simple way to strengthen your immune system is to exercise. Try to get regular moderate exercise, like a daily 30 min walk. 4. Eat your antioxidants Your daily food choices can make a huge difference in your overall health and in how you feel.Fruits and vegetables will give you nutrients to guard against free radicals, molecules that can harm cells. To get a wide range, choose colourful foods like oranges, green peppers, broccoli, carrots, kiwifruit and leafy greens. Garlic is also a great food to add to your diet to support your immune system.For the creative foodie, your local Unichem has a great range of Superfoods products containing beetroot, kale, acai berry, camu camu, cacao and more. These powders are a great way to add nutrients in to your diet. 5. Consider supplements It’s ideal to try and get your nutrients from whole food sources but some people next extra nutritional support in the form of vitamins and supplements.There are a number of natural health options to support your immune system.Talk to your Pharmacist about:A good quality Probiotic to help keep your gut healthy.Products containing Zinc and Vitamin C that are good for building immunity.Olive leaf to support the body’s defences.Selenium, which acts an antioxidant to protect our body against damage and many people are deficient in.​

 It’s called the common cold for a reason: every year nearly all of us succumb to at least one case of the winter sniffles.   For most adults, it’s two or three colds, while children get between six and 10 colds per year. Influenza is more severe, but not as widespread: about one percent of New Zealanders see their doctor about the flu annually. How to tell if it’s a cold or the flu While colds still remain something of a mystery to science, the symptoms are all too familiar:Coughing Blocked and/or runny nose Tiredness Mild headache Sore throat Mild fever Gradual onset  The flu, on the other hand, hits rapidly and is characterised by a high fever and feeling extremely tired. You may find yourself shivery, with a painful headache and aching muscles. Unlike for the common cold, you can be immunised against the flu each year. Flu shots are available at your local Unichem if you’re aged 18-plus – just come in when it’s convenient, no appointment necessary.  Treating the symptoms to get on with life A cold or the flu can make you feel miserable, but there are plenty of ways you can ease your symptoms. Day-and-night cold and flu tablets, cough mixture and nasal spray can be very useful for helping you feel better as the virus makes its way through your system.For a sore throat, have a sheet of lozenges at hand or a throat spray to numb the pain, and for more general pains, paracetamol is usually effective. Watch out for a double-up though – if you’re already taking a day-and-night tablet, you’re probably getting plenty of paracetamol already. Top tips for preventing and spreading a cold The best idea is to keep your cold at home but most of us don’t stay home from work to rest. If you do go to work, here are some steps to take to keep from getting someone else’s cold or spreading yours:Wash your hands thoroughly and regularly with soapy, warm water – carry an alcohol based hand sanitiser for times when a sink is not available. Try to keep your hands away from your face. Rubbing your eyes, touching your nose or biting your nails will all transfer viruses into your body. Use a tissue whenever you sneeze or cough. Get vaccinated against influenza as early in the season as possible.Try an immunity support supplement such as zinc, garlic, olive leaf, vitamin C, or one that combines a number of these ingredients. Zinc, in particular, is one of the most effective cold-fighting supplements.Quit smoking – cigarettes may make you more vulnerable to colds, and they prolong a cold’s duration.Eating and sleeping well, plus regular exercise, will keep your immune system strong.  When to go to the doctor Because both illnesses are caused by viruses, antibiotics won’t get rid of a cold or the flu. But that doesn’t mean you don’t need to see a doctor. It’s possible to get secondary complications, and they can turn serious. If you have symptoms of a cold or flu for more than a week, your symptoms take a turn for the worse, or you have a cough that just won’t go away, see your doctor. Babies and young children, pregnant women and the elderly should visit the doctor at the first sign of suspected flu. Looking after snotty-nosed kids The younger the child, the more difficult it is to treat their cold, particularly because few medications are safe for youngsters. If your baby or toddler has a cold, try these tips:Start with lots of fluids and plenty of rest. Use steam to loosen up mucus and ease a cough. Vaporisers, available from your Unichem pharmacy, are one option or take your child into the bathroom when you have a shower.Squeeze the mucus gently out of your child’s nose with a tissue, rather than wiping it across their face – this helps prevent a sore nose and face. Try an aspirator – these little devices comprise a bulb and suction nozzle, and can be quite useful to suck mucus from little nostrils, particularly before breastfeeding.Saline drops are another good option that can be used as often as you like to clear the sinuses.Paracetamol is a useful way of helping reduce fever in children – ask your Pharmacist for the correct dosage.When your child has a virus, wash their cuddlies and favourite soft toys and wipe down surfaces regularly to prevent reinfection. MARIE BENNETT – Unichem All Seasons Pharmacy, Te Atatu, Auckland