Simple, effective ways to stay healthy during flu season in South Africa
Winter in South Africa doesn’t just bring colder weather and cosy evenings — it also marks the peak of flu season. With colds, flu, and other seasonal bugs doing the rounds, a strong immune system is your best defence.
While getting the flu shot remains one of the top ways to protect yourself, there are additional steps you can take to boost your immunity naturally and consistently throughout the colder months.
Here’s how you can strengthen your immune system this winter and stay one step ahead of seasonal illness.
Load up on Vitamin C and Zinc
Vitamin C is a well-known immune booster, and for good reason. It supports your body’s ability to fight off infections and helps reduce the duration and severity of colds. Zinc plays a similar role by supporting the development and function of immune cells.
You’ll find these in:
- Citrus fruits (oranges, lemons, naartjies)
- Red peppers
- Spinach and broccoli
- Nuts, seeds, and legumes
- High-quality supplements (if your diet needs a boost)
Both nutrients work best when taken regularly as part of a healthy routine — not just when you’re already feeling sick.
Consider Vitamin B injections
If you’re feeling run down or struggling with fatigue, a Vitamin B injection could help give your immune system and energy levels a much-needed lift. B vitamins are essential for energy production, nervous system support, and immune health.
Many wellness clinics now offer quick walk-in vitamin B injections — no appointment needed — which can be especially helpful in winter when our bodies are under more stress.
Try natural immune-boosting supplements
In addition to vitamins and minerals, a range of herbal supplements are known for their immune-supporting properties. Some of the most popular and research-backed options include:
- Echinacea – Often used to prevent or reduce cold symptoms
- Elderberry – Known for its antiviral and antioxidant benefits
- Olive leaf extract – May help fight off viruses and bacteria
- Astragalus and medicinal mushrooms – Used in traditional medicine for overall immune strengthening
As with any supplement, it’s a good idea to speak to a healthcare provider, especially if you’re on other medication.
Book a general wellness check
One of the most underrated ways to protect your health in winter is to understand your current health status. A simple wellness screening can reveal deficiencies, blood pressure issues, or chronic conditions that may be weakening your immunity without you realising it.
Key health checks to consider include:
- Iron levels (especially if you feel fatigued)
- Glucose levels (important for energy and diabetes management)
- Blood pressure
- Cholesterol levels
With this information, you can make more informed choices about your lifestyle, diet, and supplementation.
A strong immune system doesn’t come from one single action — it’s about building healthy habits consistently over time. Whether you’re boosting your vitamin intake, getting a B injection, or scheduling a quick check-up, small steps can make a big difference in how your body handles winter illnesses.
Flu season may be out of your control, but how you prepare for it isn’t.
Reviewed April 2025. Always consult a professional for individual guidance.
