Your Ultimate Family Guide To Staying Healthy This Flu Season In Hong Kong

Where To Get Flu Jabs In Hong Kong

• Maternal and Child Health Centres offer vaccines for babies and toddlers from 6 months to under 2 years old.
• District Health Centres and general outpatient clinics managed by the Hospital Authority.
• Over 1,000 private clinics and family doctors are participating in the government’s Vaccination Subsidy Scheme, where subsidized shots are offered with reduced or no extra fees.
• Schools actively participate in outreach programs, using injectable or nasal vaccines, to protect students and reduce outbreaks.

Immunity-Boosting Foods And Supplements for Families

• Citrus fruits like oranges and lemons provide vitamin C, a vital antioxidant that helps immune cells function properly.
• Yogurt and other probiotic-rich foods maintain healthy gut bacteria, which are closely linked to immune health.
• Leafy greens and colorful vegetables such as spinach, carrots, and red peppers supply essential vitamins, minerals, and antioxidants.
• Omega-3-rich fish like salmon promote anti-inflammatory responses and support overall health.

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Exercises To Strengthen Body And Mind

Staying active is essential for boosting immunity and maintaining overall health. Whenever possible, prioritize daily, enjoyable activities that suit all ages. Simple options like a neighborhood walk not only get everyone moving but also provide fresh air, while indoor activities such as dancing, stretching, or playful exercises like jumping jacks and "animal walks" keep both kids and adults engaged. Outdoor fun like bike riding, playing catch, or tossing a frisbee adds excitement while improving coordination and strength.

Spending time outdoors also helps boost vitamin D levels, which are crucial for immune defense and bone health. Sunshine is a natural source of vitamin D, and families can take advantage of Hong Kong’s many parks, promenades, and hiking trails for safe sun exposure. About 15 to 20 minutes a day outdoors—with proper sun protection like hats or sunscreen—helps the body produce enough vitamin D while improving mood and mental well-being. Activities like beach trips, waterfront walks, or playing in open spaces are great ways to stay active while soaking up the sun. However, avoid outdoor exercise during peak pollution times or when health advisories are in effect.

Regular physical activity improves circulation, supports lung health, and reduces stress—key factors in strengthening the immune system. Just 30 minutes a day can make a meaningful difference in your overall health and your body's ability to fight illness.

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Good Hygiene Practices

Practicing good hygiene is one of the easiest and most effective ways to prevent the spread of flu viruses, especially for families with young children who spend time in schools and playgrounds. Encourage regular handwashing with soap and water for at least 20 seconds, especially before meals and after using the restroom. When handwashing isn’t possible, alcohol-based hand sanitizers are a helpful alternative.

Teach children to cover their mouths and noses with a tissue or their elbow when coughing or sneezing, and to dispose of tissues immediately.

At home, clean frequently touched surfaces like doorknobs, toys, phones, and tables to minimize germ spread. Avoid sharing personal items such as water bottles, utensils, or towels to help keep everyone healthy.