As winter approaches, many of us become more conscious of our immune health.
The cold weather can wear down the body’s defenses and more time indoors allows germs to spread from person to person, making winter a hotbed for cold and flu viruses.
But, the good news is that there are plenty of things you can do to strengthen your immune system and boost your chances of fending off sickness.
Here, we’ve pulled together eight ways to prepare for cold and flu season.
1. Eat immune-boosting foods
Diet is one of the most powerful tools we have when it comes to strengthening our immune system. Eating a range of foods with anti-inflammatory properties and that are rich in antioxidants and essential vitamins and minerals can make all the difference.
For example, research shows that increasing your intake of healthy fats such as avocados, fatty fish, olive oil, and chia seeds can help boost the body’s immune response by reducing chronic inflammation.
Increasing your intake of whole foods like fruits, vegetables, nuts, and legumes is also a good idea. These are rich in nutrients like vitamins A, C, and K and other antioxidants that have been shown to decrease chronic inflammation by fighting harmful cells known as free radicals.
For more immune-boosting diet tips, check out our articles; 12 essential vitamins that your body needs and 14 anti-inflammatory foods.
2. Consider taking supplements
Certain minerals, such as iron and zinc, and vitamins C and D, are important for immune health. And while most of us can get all the nutrients we need by eating a healthy, balanced diet, some people find supplements useful – especially during winter.
For example, according to this scientific review, taking a vitamin C supplement can reduce the duration of colds in adults by 8%, while supplementing with zinc could reduce colds by 33%.
To read more on this, check out our article; 8 important nutrients you could be missing from your diet.
Note: It’s important to speak to your doctor before taking any new supplements and to keep in mind that they should never be a substitute for a healthy diet.
3. Get enough good-quality sleep
Sleep is essential for health for many reasons, including increased immunity.
Researchers have found that certain areas of the immune system become more active while we’re asleep. For example, production of the protein cytokine increases. Cytokine helps grow the cells involved in the body’s inflammatory response.
Studies have also found that sleep can improve T cell function. T cells are immune cells that protect against infection – for example, they can neutralise flu viruses and prevent further damage.
Meanwhile, poor sleep has been linked to higher levels of stress hormones, which may affect the ability of T cells to function effectively. This study of healthy adults found that those who slept for fewer than six hours each night were at greater risk of catching a cold than those who slept for more than six hours.
Plus, researchers have found that sleep can improve the effectiveness of vaccines. For example, studies of hepatitis and swine flu vaccines have revealed that when people don’t sleep the night after receiving a vaccine, their immune response is weaker.
Therefore, getting the recommended seven to nine hours of sleep each night is one of the best things you can do to keep your immune system in check.
You can find information on everything from overcoming insomnia to the best and worst sleeping positions on the sleep and fatigue section of our website. Alternatively, you might like to sign up for the Sleep Better Clinic on Rest Less Events.
4. Wash your hands properly
Keeping your hands clean helps prevent the spread of dirt, viruses, and bacteria and is one of the most important ways to protect yourself (and others) from illness.
According to research, proper hand washing reduces the risk of respiratory illnesses, like colds, by 16-21%; and the risk of stomach bugs in people with weakened immune systems by 58%.
However, while the importance of washing hands is common knowledge, this study revealed that most people don’t wash their hands properly or for long enough 97% of the time.
To make sure you’re washing your hands thoroughly, check out this step-by-step guide from the NHS.
5. Stay hydrated
During winter, we may feel less inclined to stay on top of our hydration. But, drinking enough water is essential for keeping the cells in our body functioning properly and maintaining a strong immune system.
Good hydration is needed to carry fluid, nutrients, and communication signals to organs and pump white blood cells around the body. It’s also important for keeping the lymphatic system healthy. This removes toxins, abnormal cells, and pathogens from the body.
Staying hydrated also encourages saliva production, which is the body’s first line of defence against infection and illness. Saliva contains the antibody immunoglobulin A, which acts as a barrier against pathogens.
You can learn more in our article; 10 tips for staying hydrated and why it’s important. Or, if you struggle with your water intake, it’s worth checking out our 9 healthy and hydrating alternatives to water.
6. Look after your gut
Our bodies are full of trillions of bacteria, fungi, and viruses, most of which are found in the intestines. Collectively, these are known as the gut microbiome.
Research has found that the microbiome plays a key role in immune function by communicating with immune cells and controlling how the body responds to infection. As a result, taking care of your gut health can strengthen your immune system.
Taking steps to lower stress levels, avoid processed foods, and eat more whole foods and fermented foods are beneficial for gut health. For example, studies have shown that eating fermented foods, which are naturally rich in probiotics, can boost immunity by reducing inflammation and helping to restore the balance of bacteria in the gut.
For further tips, you might like to read our articles; 7 ways to improve gut health and 8 fermented foods for gut health.
7. Limit processed foods and added sugars
Limiting your intake of processed foods and added sugars is important for maintaining a strong immune system.
Mounting evidence suggests that added sugars and refined carbohydrates contribute to weight gain, and that being overweight increases your chances of catching a cold. For example, this study found that obese people who received the flu vaccine were twice as likely to catch the flu than people of a healthy weight who received the vaccine.
Reducing your sugar intake can also reduce chronic inflammation and promote weight loss, which, in turn, may lower the risk of developing health conditions that weaken the immune system such as heart disease and type 2 diabetes.
For more information, you might find it helpful to read our article; 9 simple ways to cut back on added sugar.
8. Stay active
Exercising can become less appealing as the days get colder and darker. But staying active is an effective way to keep your immune system strong all year round.
Research has shown that regular, moderate-intensity exercise can reduce chronic inflammation and help immune cells regenerate.
Studies have also suggested that moderate-intensity exercise can increase the effectiveness of vaccines in people with weakened immune systems.
Some examples of moderate-intensity exercise include brisk walking, jogging, yoga, swimming, and Tai Chi. For more inspiration, head over to our fitness and exercise section. Or, why not sign up for a virtual exercise class on Rest Less Events?
Final thoughts…
Many of us will be more immunity-conscious as the temperature drops and the nights draw in. But, thankfully, there are plenty of simple ways to prepare our immune systems for cold and flu season.
For more healthy lifestyle ideas, head over to the general health section of our website. Here, you’ll find articles like; Flu and pneumonia – symptoms, causes, and how to reduce your risk and 10 ways to boost your immune system.
What steps do you take to strengthen your immune system? Will you be trying any of the ideas in this article? We’d be interested to hear from you in the comments below.
