Navigating Winter: A Pharmacist’s Guide to Cold & Flu Defence

With winter’s chill, shorter days, and the return of cold and flu season, it's the perfect time to think about supporting your health. As a pharmacist, I’m frequently asked, “How can I prepare for the cold and flu season?” Here, I’m sharing my top tips and favorite products to help keep you and your immune system strong this winter.

Step One: Get the Basics Right

There’s no quick fix for immune health, but a balanced lifestyle goes a long way. Here are my key recommendations for building a strong foundation:

1. Prioritize Sleep
   We each have unique sleep needs—aim for what helps you feel your best (for many, this is 7-8 hours). Winter can blur the line between active and rest time, so try using a calming scent like Tisserand Sleep Better Pillow Mist to signal bedtime.

2. Stay Active
   Aim for at least 150 minutes of moderate exercise weekly (30 minutes, five times a week). Find movement you enjoy, and stay active throughout the day to avoid long periods of inactivity.

3. Eat Well
   Nourish yourself with a balanced diet rich in nutrients. Focus on whole foods, while enjoying less health-focused treats in moderation.

4. Manage Stress
   Chronic stress can suppress immune function, so find healthy ways to manage it. Whether it’s talking to a friend or using relaxation techniques, reducing stress can have a positive impact on your immunity.

5. Stay Updated on Health Checks and Vaccines
   Keep up with health check-ups and vaccines, such as the flu vaccine, to stay protected. You can book a flu shot at McGorisk’s Pharmacy for extra immunity support.

Your “healthy and balanced lifestyle” doesn’t have to be perfect—it’s about doing your best with what’s available. Remember, health is a journey, not a race.

Supplement Support for Immune Health

While a balanced lifestyle is key, certain supplements can offer extra support during the colder months. Here are my top recommendations:

• Vitamin D
  From October to March, the Irish government recommends that people aged 12-64 take a 15 mcg Vitamin D supplement due to reduced sunlight. Vitamin D supports the immune system as well as muscle and bone health.

  Product recommendation: PharmaPlus 1000 IU Vitamin D Soft Capsules – easy to swallow and pharmacist-formulated.

• Multivitamins for Immunity
  Only take supplements when needed, and always check with a healthcare provider if you have any medical conditions. For general immune support, PharmaPlus Active Immune is an effective all-in-one supplement. Created by pharmacists, it contains clinically supported ingredients in optimal dosages and avoids unnecessary additives. It also comes in two tasty flavors, making it a daily treat.

Prepare for Winter with Proactive Care

From sleep and nutrition to supplements and self-care, these tips can help you prepare for winter. I hope these insights provide a helpful guide as you support your body and immune system this season. Stay healthy and take care of yourself—winter wellness is just a few mindful steps away.