WINTER is well and truly on its way, heralding the start of the annual cold and flu outbreaks.
Experts say that October is typically the month when seasonal viruses begin to spread and become more prevalent.
October is typically the month when seasonal viruses begin to spread[/caption]
But while products claim to help banish bugs, there are easy ways to boost your body’s defences naturally.
Here, GP Dr Helen Wall offers her expert advice.
EAT BEANS ON TOAST: Tucking into beans on toast, a bowl of dahl or swapping a white sliced loaf for brown wholemeal or rye bread could all help you to see off bugs this winter.
Beans on toast is a good way of getting fibre which helps the immune system[/caption]
Research by experts at Southampton University showed that fibre intake is directly linked to our immune response, so consuming plenty could help fight off colds.
Dr Wall says: “A high-fibre diet supports a healthy gut microbiome which regulates the immune system and reduces inflammation, so consuming plenty is a good thing to do.
“Don’t just focus on one source though, and ensure you boost fibre intake across your diet generally.”
Great sources include porridge oats, veg and skin-on jacket spuds.
VITAMIN D FOR DEFENCE: This vital nutrient is proven to regulate immune responses, particularly against respiratory infections.
The main source of natural vitamin D is sunlight, which is why the NHS recommendeds that everyone should take a supplement containing 10mg (400 IU) daily in the darker months between now and March.
Dr Wall says: “There’s really strong evidence for vitamin D being essential for immune function, so everyone should supplement when sunlight is low.” (Try Vitamin D 400 IU, £2.75, boots.com).
AUTUMN CLEAN: It’s not just spring when you need to have a deep clean.
At this time of year a seasonal scrub is a first-line tool against the spread of sneeze- inducing germs and viruses.
Dr Wall says: “As we all learnt during Covid, hand washing is one of the most effective ways we can reduce the spread of infection, and that’s the same for other viruses and respiratory or gastro-related seasonal illnesses.
“Bugs and germs aren’t just spread by droplets in the air but are also transferred on surfaces, door handles and other things you touch.
“So keeping hygiene at the forefront can really help bolster your winter health.”
SLEEP TIGHT: Lack of sleep can leave you susceptible to seasonal sickness while some proper shut-eye can aid winter wellness.
Dr Wall says: “Good sleep is essential for a strong immune system because when you are sleeping your body does all of its necessary keep-you-healthy housekeeping and gets rid of everything you don’t want there!
“Poor kip means you will have reduced immune cell activity, and this can put you at greater risk of infection and leave you prone to becoming ill.
“If you can manage it, the recommended amount of sleep to aim for is between seven and nine hours a night to keep everything in check.”
TRAINERS TIME: Keeping fit and healthy and staying active, even when it’s cold outdoors, is one of the best ways to bolster your immunity and ward off bugs.
Keeping fit and healthy and staying active is one of the best ways to bolster your immunity[/caption]
Dr Wall says: “Regular moderate exercise all year round improves your body’s immune surveillance system.
“This is when it scans constantly for threats and red flags that shouldn’t be there, such as infections, bacteria and viruses.
“If you aren’t taking regular exercise, it’s more likely your immune system won’t be as strong and this will leave you at greater risk of getting ill.
“Find something you enjoy, whether it’s walking, a gym session or a footie kickabout, and stick at it even through the chilly season.”
GUT GOODNESS: Good gut health has been proven to aid immunity and help prevent infections, so try to nurture yours.
Dr Wall says: “It’s important that you get a good mix of veggies and unprocessed food in your diet to improve your gut microbiome.
“Aim for lots of variety.
“Studies say munching 30-plus different sources a week is ideal, but that’s very hard and not many people can achieve it.
“A realistic aim is to eat a good mix of colours and textures including fruit, veg, nuts and grains.
“Adding probiotic supplements can be helpful but these vary hugely, so don’t rely on them and ensure you have a good, mixed diet alongside.”
PUT YOUR FEET UP: Dr Wall says: “Chronic stress raises the level of the hormone cortisol and as this goes up, your immune responses go down — so reducing stress, in any way, can help you stay well.
“That’s often easier said than done, but even if you have lots going on and life is high-octane, just having small periods of time where you take moments for yourself can really improve overall resilience.
“Good options for lowering cortisol levels are yoga, practising mindfulness, crafting, simply going outside or relaxing at home.”
HAVE A CUPPA: Good news — a brew could help see off seasonal sniffles.
A nice cup of tea will help keep the moist linings in your nose, mouth and throat well lubricated[/caption]
Dr Wall says: “I love a cup of tea and, medically speaking, staying hydrated — whether it’s with hot drinks, water or winter soups — also helps to keep the moist linings in your nose, mouth and throat well lubricated.
“This restores the tissues that are the first line of defence against viruses, bacteria and other unwanted guests getting in.
“Good hydration also improves the flow of lymph through the body, which is the transport system for your immune cells.”
Sadly, wine won’t help though.
Dr Wall warns: “Excess booze, by contrast, impairs the immune response, so drink moderately if you can.
“Cutting it out altogether is even better.”
