As flu season kicks off in Australia, we’re all thinking the same thing: how do we stay well, keep our immune systems strong, and avoid the dreaded lurgy? Influenza, commonly known as the flu, is a contagious respiratory tract infection that affects thousands of Australians each year. While most people recover within a week or two, flu complications can lead to serious illness, especially in children, older adults, and those with underlying health conditions or a weakened immune system.
While the flu is a fact of life there’s plenty we can do to give our bodies the best chance of fighting it off. And good food plays a bigger role than you might think.
At FoodSt we're committed to health and wellbeing; we’re all about nourishing people with real, homemade meals made using high-quality ingredients, no preservatives and no fillers. So we’ve pulled together our top tips to help you stay healthy this flu season, through smart choices, simple preventative measures, and some comforting, flu-fighting food favourites.
Flu-fighting starts in the kitchen—boost your immunity with nutrient-rich food.
What is the Flu, Really? Understanding Influenza
The flu virus (or influenza) is a highly contagious respiratory virus that spreads easily, especially in the colder months, and is more serious than the common cold. Healthcare professionals detect and diagnose flu viruses through tests. It travels in droplets through the air when someone coughs, sneezes or talks. That means schools, offices and public transport are all common transmission points.
There are many variations of the influenza virus, such as the more commonly known influenza A and influenza B, all with similar yet varying flu-like symptoms.
The flu spreads fast, especially in shared spaces like schools, offices and public transport.
What are the most common flu symptoms?
Symptoms can appear suddenly, and the first symptoms often start with a scratchy throat and tiredness. Symptoms often include fever, sore throat, runny or stuffy nose, body aches, and fatigue, and in some cases, nausea and vomiting.
If you experience the following symptoms—a high fever, shortness of breath, chest pain, confusion, or persistent vomiting—seek medical attention immediately. These could indicate a severe illness or even a severe infection requiring hospital care
Flu Complications - Who’s Most at Risk?
Some groups are at higher risk of developing serious complications from the flu:
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Older adults aged 65+
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Pregnant women
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Kids under 5
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People with conditions such as asthma, diabetes, heart disease or other chronic conditions
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Individuals with compromised immunity
For these groups, the flu can be more than just a few uncomfortable days at home—it can become a life-threatening illness.
A simple flu vaccination each year helps protect you—and the people around you.
The Flu Shot: Your First Line of Defence
The best way to protect yourself (and others) is to get the flu shot each year. It helps reduce the chance of catching the virus, and if you do get sick, it can lessen the severity of symptoms. The flu vaccine changes annually, so it’s worth rolling up your sleeve even if you had one last year.
Even if you're generally healthy, getting the flu shot helps protect people around you who might be more vulnerable.
Strengthening Your Immune System Naturally
While there’s no guaranteed cure for the flu, keeping your immune system strong is your best defence. This includes eating a diet rich in fruits, vegetables, lean proteins, and whole grains. Good nutrition and the right vitamins and nutrients can help your body fight off infection and bounce back more quickly if you do get sick with influenza.
Some flu-fighting essentials include:
🍊 Load up on Citrus Fruits & Vitamin C
Vitamin C is essential for a healthy immune system. Load up on citrus fruits like oranges, lemons, and mandarins to boost your defences. These are rich in antioxidants that can shorten the duration of flu and cold symptoms.
🐓 Eat Chicken Soup (Yes, Really)
There’s a reason chicken soup is a classic remedy. Not only is it soothing, but it helps prevent dehydration, reduces inflammation and provides a warm, nutrient-rich meal that’s easy to digest. Try Nat's Chicken Soup here.
Try Nat’s handmade Chicken Soup, comforting, healing and ready when you need it.
💧 Stay Hydrated
Drink plenty of fluids to stay hydrated. Water, sports drinks, herbal teas, and broths are excellent options. Staying hydrated helps loosen mucus, ease a sore throat, and regulate body temperature during a fever.
💊 Mineral Supplements
Mineral supplements, including zinc and magnesium, can also support immune health. Talk to your doctor before starting any supplement routine.
Managing Existing Health Conditions During Flu Season
If you’re living with a condition like diabetes, heart disease or a lung condition, the flu can be more than just a few days in bed, it can lead to complications. That’s why it’s so important to take extra steps to protect yourself.
Start with the basics: get your flu vaccine, wash your hands regularly, and try to steer clear of anyone who’s unwell. It’s also worth checking in with your GP to make sure your condition is well managed and you’ve got a plan in place to treat you in case you do get sick.
A healthy diet and regular exercise can help reduce the risk of complications from the flu. Drinking plenty of fluids, such as water, sports drinks, and broth-based soups, can help prevent dehydration and alleviate symptoms. Saline nose drops or sprays can help relieve congestion and sinus pressure, making it easier to breathe.
Over-the-counter medications, such as pain relievers and decongestants, can help alleviate flu symptoms, but individuals should consult their doctor before taking any medication. Chicken soup has been shown to have healing benefits and can help alleviate flu symptoms, such as congestion and sore throat. Zinc and vitamin C, can help boost the immune system and reduce the severity of flu symptoms.
If you start to feel unwell, stay home and rest. Give your body the chance to heal—and help stop the spread to others. A little bit of planning and care now can go a long way in avoiding bigger issues later.
Feeling Sick? Here’s What to Do
If you come down with the flu, here’s how to treat it and reduce the risk of spreading it to others:
🏡 Stay Home
To avoid infecting others with the flu, stay home from work or school for at least 24 hours after your fever subsides (without medicine). This also gives your body time to rest and recover.
😷 Wear a Face Mask
If you need to leave the house, wear a face mask to protect others. The flu is contagious, especially in the first few days after symptoms start.
💊 Over-the-Counter Relief
Use over-the-counter medications such as paracetamol or ibuprofen to reduce fever and ease discomfort from the flu. For severe flu infections, prescribed antiviral medicines can help shorten the duration of illness and prevent complications.
🌬️ Saline Nose Drops
These can help relieve nasal congestion and make breathing easier—especially helpful for children and those with sinus discomfort.
The Role of Gut Health and Good Bacteria
Did you know your gut health is closely linked to your immune function? A diet rich in fibre and fermented foods supports good bacteria in the digestive system. These beneficial microbes can help the immune system identify and respond to bacteria, viruses, and other invaders more effectively.
Include foods like yoghurt, kefir, miso, and sauerkraut in your meals, or opt for a probiotic supplement recommended by your doctor.
Support your immune system with gut-friendly fermented foods and fibre-rich meals.
Hygiene Reminders (Because They Work)
Old-school hygiene habits are still some of the most effective flu prevention strategies:
✔️ Wash hands regularly
✔️ Avoid touching your face
✔️ Cough/sneeze into your elbow
✔️ Disinfect shared surfaces
How Our Meal Delivery Service Can Help
We understand how hard it is to cook when you’re sick with the flu, caring for children, or trying to avoid public spaces during flu season. That’s why our meals are designed to support your lifestyle with small batch, homemade meals, just like mum would make. Delivered to your door, contact free for your convenience.
A balanced eating plan that includes a variety of fruits and vegetables can boost the immune system and potentially combat colds.
Whether you’re looking for soup, vegetables packed with vitamin C, or simply meals that keep you nourished while you rest, we’ve got you covered. Try our warming soup range or our convenient meals for one range here, making it easy to reheat and eat with minimal effort.
Final Thoughts: Stay Ahead of the Flu
Staying healthy during flu season comes down to a few simple things:
🍽 Eat well
💧 Stay hydrated
🛌 Rest up
🧼 Practise good hygiene
🩺 Get vaccinated
And if you do get influenza, don’t push through—take the time to recover.
We’re here to support you with food that’s good for the body and the soul. Because at FoodSt, we believe a nourishing meal made with care really can make a world of difference.
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