Body boosters

There are things that you can do every day to help boost your immune system in preparation for the winter months.

Everyone wants to know how to avoid getting a cold or the flu. If we take good care of ourselves throughout the year we have a better chance of warding off those winter nasties. These five immune boosting tips may be the place to start.

A healthy diet

Eating a consistently healthy diet year-round is best for your overall health, but may also help to keep your immune system strong. Ensure that you’re consuming a colourful mix of fruit and vegetables, which are high in vitamins, minerals and antioxidants. It’s also important to opt for lean protein and wholegrains. While alcohol and foods with added sugar are fine to consume every now-and-then, it’s best to go easy on them to keep your diet as healthy as possible.

Staying in shape

Staying fit is a great way to help keep you healthy and your immune system firing on all cylinders. That doesn’t mean you have to run a marathon, but a brisk walk for 20 minutes or other light exercise can be beneficial. 


Sleep is an immune boosting tool we all have access to. Making sure our bodies have time to rest and recover is important. While everyone’s body is different, it’s recommended that adults get between seven to nine hours of sleep a night. 

Wash your hands regularly

While washing your hands often with soap and running water may not boost your immune system, it’s one of the simplest and most effective ways to help protect you from catching a cold or the flu. This is because you can pick up viruses by touching hands or objects (e.g. a door handle or phone) that someone with a cold or flu has touched. It’s also best to avoid rubbing your eyes, or touching your nose or mouth if your hands are dirty because this is how the infection gets into your body.

Avoid stress

When we’re stressed our bodies release hormones which can affect our immune system. Finding a way to manage your stress or trying to avoid stressful situations may help. Perhaps it’s a matter of setting the alarm 15 minutes earlier to avoid the daily rush out the door, or starting a new organisation system at home or work.

While a strong immune system isn’t a guarantee that you won’t get sick, these simple tips may help you to feel great every day. 


Bupa health for members

Nothing is more important to Bupa than providing our members with quality health cover. That is why we have designed a unique corporate health insurance plan for HIA employees and members, to ensure you get the most from your exclusive health and care partner. If you transfer from another registered health fund you won’t need to serve any waiting periods~. 

Just by mentioning you are a HIA member, eligible customers will receive six weeks of complimentary cover when you join hospital and extras with Bupa*.

For more information call 134 135 and quote your special offer code 2107431

Email, visit

~Applicable if you transfer within 60 days of leaving your previous health insurer, and upon receipt of your Clearance Certificate. Waiting periods may apply for benefits or waiting periods not fully covered with your previous health cover. *Only for new customers on new hospital and extras cover policies issued by Bupa Australia Pty Ltd ABN 81 000 057 590 and paying by direct debit. Six weeks free after initial monthly payment, not with other offers.


How to avoid a cold

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