As temperatures start to drop and leaves begin to fall, one thing is clear – cold and flu season is just around the corner.
Before you rush to dig out your winter woollies and bundle up in scarves, it’s worth taking a moment to focus on how we can get our bodies ready to face the inevitable disruptive seasonal surge of viruses and bugs that circulate with the colder weather.
From getting enough rest to staying hydrated, here are some key tips to help strengthen your immune system and prepare for the chilly months ahead.
Stay hydratedTo avoid getting ill this winter, hydration is key.
“Adequate hydration and rest are your best defences,” says Dr Naveed Asif, GP at London General Practice. “Drink plenty of fluids like water and herbal teas.”
Keep up to date with vaccinations
Staying up to date with all relevant vaccinations this time of year can go a long way.
“If you’re eligible, book your flu vaccine early through your GP or local pharmacy,” advises Dr Mohammed Enayat, GP and founder of London-based longevity clinic HUM2N. “It’s especially important if you’re pregnant, over 65, have a long-term health condition, or care for someone vulnerable.
“Also, some people will also be offered a COVID booster alongside the flu jab. If you’re invited, it’s worth getting both done at the same time.”
Stock up on over-the-counter remedies
Nasty bugs and colds have a way of sneaking up on us, so make sure your medicine cupboard is stocked with everything you might need this winter.
“Stock up on pain relievers like paracetamol or ibuprofen to manage symptoms such as fever and aches,” recommends Asif. “Decongestants and saline sprays can also provide relief for nasal congestion. It is worth mentioning there is little difference between branded and generic supermarket versions, which are readily affordable for pennies.”
Practice good hygiene
Sticking your hands under cold water for a few seconds isn’t good enough, so make sure you allocate the time to clean all the germs off your hands properly.
“To curb the spread of illness, make hand-washing a regular habit, especially before meals,” advises Asif. “Always cover your mouth and nose when sneezing or coughing and avoid touching your face, which can transfer germs. Remember the slogan ‘Catch It, Bin It, Kill It’.”
Enayat agrees and adds: “Always carry a hand sanitiser and frequently clean used surfaces.”
Incorporate more immune-supporting foods into your diet
Certain foods encompass great vitamins, minerals and phytochemicals that all play a vital role in boosting immunity and staving off illnesses.
“Colourful fruits and vegetables are rich in antioxidants and vitamin C, fermented foods (such as yogurt, kefir, kimchi) are great for gut health and garlic, ginger and turmeric have good anti-inflammatory effects,” says Dr Dave Nichols, NHS GP and resident doctor at MyHealthChecked.
Manage stress“Chronic stress increases cortisol, which can suppress immune function, ” explains Nichols. “Meditation, time in nature or simple breathing exercises can help.”
Stay active
It may be tempting to wrap up warm and get cosy in bed during the cold weather, but staying active will help boost your health.
“It can be difficult in the cold weather, but setting time aside each day to engage in some exercise can do wonders for the immune system,” says Dr Donald Grant, GP and senior clinical advisor at The Independent Pharmacy.
“Exercise has many benefits, including increasing the production of white blood cells and reducing inflammation. Whether it’s a short run or some strength training, exercise is an excellent way of adding additional immune support over the winter months.”Make sleep a priority
Getting a good night’s sleep will help our bodies rest and recuperate.
“During sleep, our bodies produce a protein called cytokine, which helps protect against infection and inflammation,” says Grant. “The body also produces antibodies while we sleep, which are vital for fighting off illness.
“For this reason, it’s crucial to aim for seven to nine hours of uninterrupted rest each night. I recommend avoiding blue light from phones or TV for up to an hour before bed. This can make falling asleep easier, while improving sleep quality.”
