Flu season peaks in tropical regions from May to August and again from December to March. Consultant Paediatrician Dr Martha Lina Liu shares tips on how to guard your family’s health during this period.
As the school holidays draw near, most families begin mapping out vacation plans. But for those living in tropical climates, there is another calendar marker that sneaks up around the same time – the dreaded flu season.
Due to our constant exposure to high temperatures and the scorching sun, the flu can technically hit us at any time throughout the year. However, it’s in the months of May to August, as well as December to March, when such illnesses tend to peak.
From coughs and runny noses, to aches and chills, seasonal influenza can strike you and your family when you least expect it.
And if we’d like to avoid all of that nonsense during this period, it’s time to take some pre-emptive action.
We speak with Dr Martha Lina Liu, a Consultant Paediatrician with Joyful Seeds, a General and Developmental Paediatric clinic in Singapore, on her flu season tips and tricks soyou and your little ones can breeze through this season unscathed.
Boosting Immunity with Food, Sleep, and Flu-Smart Habits
What’s the best defence against falling sick?
A healthy body.
And Dr Martha naturally brings up the oft-promoted trifecta for boosting the immune system: sufficient sleep, regular exercise, and a well-balanced diet.
In particular, she suggests a diet rich in fruits, vegetables and lean proteins.
“A healthy diet fuels the immune system with the vitamins and minerals it needs, so be sure to include foods with vitamin C, vitamin D, zinc, probiotics, and antioxidants.”
Not every day will be nutritionally perfect – and that is perfectly normal. “You can consider supplements when needed.” She added.
Nutrient-dense foods to include in your diet, as suggested by Dr Martha:
| Vitamin C | Oranges Strawberries Bell peppers |
| Vitamin D | Sunlight Fortified milk Eggs Salmon |
| Zinc | Lean meats Beans Nuts Whole grains |
| Probiotics | Yoghurt Cheese Kefir Fermented foods |
| Antioxidants | Berries Leafy greens Sweet potatoes |
“Hydration is also very important, hence drink plenty of fluids,” she continues.
And avoid habits like smoking, excessive alcohol, and diets high in sugar or processed foods, which can suppress one’s immune system, making it easier for you to fall sick.
What Other Measures Can I Take to Stay Healthy?
Outside of maintaining a healthy lifestyle, there are a few additional flu season tips we can take to safeguard our overall wellbeing.
Practice Good Hygiene
Dr Martha recommends that we follow good hygiene practices, including:
- Washing hands thoroughly with soap for at least 20 seconds
- Using alcohol-based hand sanitisers with at least 70% alcohol when soap is not available
- Covering your mouth and nose when sneezing or coughing (use a tissue or your elbow)
- Regularly disinfecting high-touch surfaces like doorknobs, phones, and light switches
If you are sick, best practice is to avoid close contact with others.
“This is to prevent spreading the virus to others by staying home from work, school, or daycare when you’re ill,” she explains.
If someone you know is sick, there is nothing wrong with supporting them from a little further away.
Get Vaccinated
You can also consider the seasonal flu shot – especially if you or your child spend time in crowded environments such as offices, schools, or childcare centres, where the risk of exposure is higher.
“Everyone aged 6 months and older should get an annual influenza vaccine unless contraindicated,” said Dr Martha. “Pregnant women should receive the influenza shot, which also helps protect the baby for several months after birth.”
She also highlights the importance of staying up to date with COVID-19 boosters and the pneumococcal vaccine – the latter being especially relevant for children, the elderly, and individuals with chronic conditions.
What If I’m Already Sick?
Unfortunately, while all these practices assist greatly in decreasing the likelihood of falling sick, it’s still possible for the flu to catch up to you or a loved one.
In such cases, it is important to manage the flu symptoms carefully, especially if there are little ones in the house.
“You should isolate the sick person as much as possible to prevent the spreading of the virus,” advised Dr Martha. “If isolation is not possible at all due to caregiver issues or space constraints, the sick one or caregiver – in the event the sick little ones refuse to cooperate – should wear a mask at home and practice good hygiene.”
Over-the-counter medications can help relieve symptoms during their recovery. Just be sure to check age-appropriate dosing when giving them to young children, and consult a doctor if you are unsure.
Should I Try Natural Remedies?
Many of us are used to popping pharmaceutical pills when we fall sick. However, there are also quite a number of us who turn to herbal remedies, believing it is a gentler and more natural approach to healing.
One such herbal remedy commonly used to relieve cold and cough symptoms is Pelargonium sidoides – a medicinal plant native to South Africa.
Its effectiveness has been linked to a combination of properties: mild antiviral activity, immune-supporting effects, anti-inflammatory benefits, and mucolytic action (which helps break down mucus).
“It has been traditionally used in African medicine for respiratory and gastrointestinal infections,” explained Dr Martha.
“Several clinical trials have also shown that the Pelargonium sidoides extract, specifically the EPs® 7630, if taken in early stages of illness, will help to reduce the severity and duration of respiratory infections like the common cold, acute bronchitis, and sinusitis.”
EPs® 7630 is a proprietary extract of the dried roots of Pelargonium sidoides, found in brands like Kaloba.
As to whether children can take them, it also depends on a few factors, including the severity of illness, and the child’s age, medical history, and parental preference.
“In an otherwise well child without any complex medical history, he or she can take natural remedies like [Pelargonium sidoides] in the early stage of the flu,” she clarifies.
The Best Medicine for You
According to Dr Martha: “The choice between natural remedies and traditional medications really depends on the individual, the severity of symptoms, and their health philosophy.”
For instance, while you can take natural remedies for mild symptoms, prescribed medications might offer better relief for more intense or complicated illnesses.
“However, many people opt to combine both approaches, using natural remedies…alongside prescribed or over-the-counter medications for faster relief,” she states.
The Verdict on Flu Season Tips
At the end of the day, the best approach is not having to treat the flu at all.
Stay proactive and follow the above flu season tips – eat well, sleep enough, keep clean, and get vaccinated. These small, consistent habits are your best bet at avoiding unnecessary sick days for you and your family.
It’s that little bit of extra mindfulness that will help you stay flu-free and happy this season.
External References
- Communicable Diseases Agency. (2025, March 21). Seasonal influenza. Retrieved from: https://www.cda.gov.sg/professionals/diseases/seasonal-influenza
- McIntyre, E., Saliba, A. J., & Moran, C. C. (2015). Herbal medicine use in adults who experience anxiety: A qualitative exploration. International Journal of Qualitative Studies on Health and Well-being, 10, 29275. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4683991/
- Nichols, H. (2023, May 24). How to avoid catching the flu. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/321005
- Yadav M. (2022). Diet, Sleep and Exercise: The Keystones of Healthy Lifestyle for Medical Students. JNMA; Journal of the Nepal Medical Association, 60(253), 841–843. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9794932/
- Riley, D. S., Lizogub, V. G., Heger, M., Funk, P., Mueller, H., & Lehmacher, W. (2019). Treatment with EPs 7630, a Pelargonium Sidoides Root Extract, Is Effective and Safe in Patients with the Common Cold: Results From a Randomized, Double Blind, Placebo-Controlled Clinical Trial. Integrative medicine (Encinitas, Calif.), 18(1), 42–51. https://pmc.ncbi.nlm.nih.gov/articles/PMC6601435/
- Matthys, H., Eisebitt, R., Seith, B., & Heger, M. (2003). Efficacy and safety of an extract of Pelargonium sidoides (EPs 7630) in adults with acute bronchitis. A randomised, double-blind, placebo-controlled trial. Phytomedicine : international journal of phytotherapy and phytopharmacology, 10 Suppl 4, 7–17. https://doi.org/10.1078/1433-187x-00308
- Bachert, C., Schapowal, A., Funk, P., & Kieser, M. (2009). Treatment of acute rhinosinusitis with the preparation from Pelargonium sidoides EPs 7630: a randomized, double-blind, placebo-controlled trial. Rhinology, 47(1), 51–58. https://pubmed.ncbi.nlm.nih.gov/19382496/
