Strengthening your Immune System During Cold and Flu Season

As temperatures drop and coughs and colds start to circulate, many of us are searching for ways to give our health a helping hand. While no single food or supplement can ‘boost’ the immune system on its own, eating a healthy diet and following a healthy lifestyle will help to keep your body well and aid recovery from illness. Start looking after your health this cold and flu season through the food you eat.

1. Eat a balanced, seasonal diet

A popular piece of advice is: Nourish your body with immune-boosting foods. In practice, the most important thing is a varied, balanced diet. The NHS recommends eating at least five portions of a variety of fruit and vegetables a day, basing meals on higher-fibre starchy foods, and including beans, pulses, fish, eggs and other proteins.

Root vegetables, cabbages, kale, leeks and sprouts, along with apples, pears and citrus fruits, are all in season throughout the winter months. They can be used to make warming and cost-effective soups, stews and casseroles, often containing a number of portions of vegetables and pulses in one dish.

• Fruit and vegetables: citrus fruits, kiwis, peppers and leafy greens provide vitamin C and other nutrients.
• Protein: lean meat, fish, eggs, beans, lentils, nuts and seeds.
• Fermented foods: yoghurt, kefir and sauerkraut are part of a varied diet, although the evidence on their effect on colds is limited.
• Healthy fats: oily fish, nuts and olive oil.

In the UK, people get too little vitamin D from sunlight during autumn and winter months, and everyone might consider taking a daily supplement of 10 micrograms as advised by the NHS.

2. Prioritise restful sleep

Good sleep helps your body function properly. Most adults need around 7-9 hours of sleep per night. Setting up a regular bedtime routine, maintaining a dark and cool bedroom and limiting screen time before bed can also help.

• Keep to a consistent bedtime and wake-up time.
• Dim the lights and put screens away in the hour before bed.
• Some people try complementary approaches such as Acupuncture Cheltenham to help them relax. Visit https://www.purelandsacu.co.uk

3. Stay active

Regular physical activity can help improve your overall health. The NHS recommends adults engage in 150 minutes or more of moderate intensity activity in any given week, such as brisk walking or cycling. Even a winter walk in daylight can improve your mood and help you get a good night’s sleep.

4. Stay hydrated

• Make water your main drink.
• Warm drinks such as herbal teas can be soothing for a sore throat.
• Soups and broths provide fluid as well as nutrients.

5. Manage stress

Long-term stress can also have a detrimental effect on your sleep, your eating habits and overall wellbeing. Why not try some mindfulness or breathing techniques in your daily life, or speak to your friends and family about how you’re feeling? Taking short regular breaks throughout the day can also help.

6. Get vaccinated if eligible

The flu vaccine is offered free on the NHS to those in higher risk groups. As well as people aged 65 and over, this includes pregnant women and people with certain health conditions. Vaccination is one of the most effective ways to protect yourself and others against the flu.

Winter wellbeing checklist

Frequently asked questions

Do vitamin C supplements stop colds?

Taking vitamin C supplements will not generally prevent colds in most people, and the amount of vitamin C that the body needs is available from eating a balanced diet with plenty of fruit and vegetables.

What is a good winter soup for the whole family?

A simple vegetable and lentil soup with carrots, onions, celery, leeks and a handful of red lentils is filling, cheap and full of nutrients. Make a big batch and freeze portions for busy days.

Where to go next

For the bigger picture on eating well, read our guide to healthy food for a healthy life, or see how vaccinations can keep you well in winter.