Cold weather doesn’t make you ill on its own, but winter does make it easier for viruses to spread. We spend more time indoors together, and some cold and flu viruses survive better in cold, dry air. That’s why coughs and colds are so common at this time of year.
While there’s no way to avoid every seasonal bug, a few everyday habits can help support your immune system and may help you recover more quickly when you do get ill.
In this post, we’ll explore 8 ways to strengthen your immune system, from staying hydrated and getting a good night’s sleep to practising good hygiene and doing regular exercise.
1. Eat a varied, balanced diet
Your immune system needs a range of vitamins and minerals to work properly, particularly vitamin C and zinc.
Most people can get enough vitamin C and zinc from a balanced diet that includes the following foods:
- Vitamin C: kiwi fruit, red and green peppers, broccoli, oranges, strawberries, potatoes and cabbage.
- Zinc: meat, shellfish, dairy foods (such as cheese, milk and yoghurt), wholemeal bread, nuts and seeds.
A varied, balanced diet rich in fresh, whole foods, especially colourful fruits and vegetables, gives your body the nutrients it needs to support normal immune function.
2. Top up your vitamin D
Vitamin D is harder to get from food alone, but it is found in a small number of foods, such as:
- Oily fish
- Red meat
- Egg yolks
- Fortified foods
Most of our vitamin D comes from sunlight on our skin. Between October and early March, the sun in the UK isn’t strong enough for our bodies to make enough vitamin D. This is why the NHS recommends that everyone considers taking a daily 10-microgram (10mcg) vitamin D supplement during autumn and winter.
3. Stay hydrated
Hydration is essential for all bodily functions, including strengthening your immunity. Dehydration can weaken mucous membranes, which are vital in protecting against infections.
To keep the coughs and colds at bay, drink plenty of water throughout the day (recommended 6 to 8 cups or glasses) and consider warm herbal teas with lemon, ginger, or honey for added benefits.
These can help alleviate early cold symptoms and are soothing if you do come down with a sore throat.
4. Get enough sleep
Sleep gives your body time to rest and recover, and too little sleep can make it harder to fight off infections. Most adults need around 7 to 9 hours a night.
To help you get a good night sleep, try:
- Sticking to a routine: go to bed and get up at the same time each day, even at weekends.
- Switching off screens: cut back on phones, tablets and TV in the hour before bed.
- Creating a restful bedroom: keep it cool, dark and quiet, free from distractions.
5. Keep active
Regular, moderate exercise is good for your overall health, including your immune system.
In the UK, it’s recommended to do at least 150 minutes of moderate activity a week, such as brisk walking or cycling, plus strength exercises on two days.
Getting outside in daylight has added benefits in winter too. It can lift your mood, help regulate your sleep, and may ease symptoms of seasonal affective disorder (SAD).
6. Manage stress
Long-term stress can take its toll on your health and make it harder to look after yourself, from sleeping well to eating properly. Small daily habits can help, such as a short walk, breathing exercises, mindfulness, or making time for a hobby or catching up with friends.
If stress is affecting your day-to-day life, speak to your GP. At The Lagom Clinic, we offer a mental health and psychiatric service for those struggling with persistent or complex mental health symptoms. We take a whole-person approach rather than symptom-only care, with specialist psychiatric to help you find a clearer way forward.
7. Practise good hygiene
Colds and flu spread easily, so good hygiene is one of the simplest ways to protect yourself and the people around you. Here are some of our top tips:
- Wash your hands with soap and water for at least 20 seconds, especially before eating and after being out.
- Use a tissue when you cough or sneeze, then bin it and wash your hands. If you don’t have a tissue, cough or sneeze into your elbow.
- Avoid touching your eyes, nose and mouth with unwashed hands.
- Clean frequently touched surfaces such as phones and door handles.
Good hygiene is especially important if you’re ill, to help stop germs spreading to others. But it’s also a good everyday habit to help reduce your chances of catching something yourself.
8. Consider the flu jab
The flu vaccine is updated every year to match the strains expected to circulate and is one of the most effective ways to protect yourself against flu.
If you’re unsure, our doctors can talk through the benefits, any concerns you have, and whether the flu jab is a good option for you.
Some people are eligible for a free NHS flu vaccine this winter, including those aged 65 and over, pregnant women, young children and people with certain health conditions.
Feeling Run Down This Winter? Speak to a Private GP
If you’re catching every cold going or struggling to shake off feeling run down, our GPs can help you get to the bottom of it.
We take a lifestyle medicine approach, looking at everything from your sleep and diet to stress and activity levels to create a plan that works for you. We can also arrange a private blood test to check your vitamin levels and look for any underlying causes. Get in touch with our team today for a full health screening.
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