As the country prepares for a week of freezing, wintery conditions, with lows of -5C overnight in some areas, experts are urging everyone to take extra measures to stay healthy during this period.
With parts of the UK issued with a cold weather health alert by the UK Health Security Agency (UKHSA), it is likely that people are to be more vulnerable to catching a cold.
Dr Chun Tang, GP at Pall Mall Medical, explained: “Cold weather itself doesn’t weaken your immune system, but the conditions associated with it can make you more susceptible to infections. In winter, we spend more time indoors with others, which makes it easier for germs to spread.”
He added: “Additionally, cold air can dry out the mucous membranes in your nose and throat, reducing their ability to trap and fight off bacteria and viruses. Lower sunlight exposure can also reduce vitamin D levels, which are crucial for immune health.”
People will weakened immune systems, such as people who are pregnant or have chronic conditions such as diabetes or asthma, are more vulnerable at this time of year. Young children and older adults are also more likely to become ill.
In hopes of avoiding illness during the cold snap, here are eight ways you can boost your immune systems to fight off wintery bugs.
1. Aim for 7-9 hours of sleep per night
Dr Tang advises that you should consistently aim to have between seven and nine hours sleep every night and keep a regular sleep schedule even through to the weekends.
He said: “Sleep is when your body repairs itself and produces infection-fighting cells and antibodies, so chronic sleep deprivation can reduce the production of these vital cells, making it harder for your body to ward off illness.”
2. Minimise stress
“When you’re stressed, your body releases cortisol, a hormone that can suppress immune function if levels remain high for too long,” added Dr Tang. “Chronic stress also promotes inflammation, which can further weaken your body’s defences.”
Ways of managing stress include exercising, starting a relaxing hobby or practising mindfulness and meditation. Each of these activities can be a great support to your immune system.
3. Wrap up warm
It is given that during the colder months everyone will start donning a couple of extra layers to fight off the outdoor chill, but extra measures should also be taken while indoors to keep the cold at bay.
Claire Nevinson, superintendent pharmacist at Boots, advised: “As the temperature drops, keeping warm over the winter months can help to prevent colds and flu. Try swapping your normal duvet for a heated blanket or choosing a self-heating mattress topper, but be sure to follow the instructions on how to use safely.”
4. Eat foods rich in vitamins and antioxidants
Dr Tang mentions a wide range of different foods that can support your immune system throughout year, not just in the colder ones.
“Citrus fruits like oranges and lemons provide vitamin C, which supports immune function, and leafy greens like spinach and kale are loaded with vitamins A and E. Probiotic-rich foods like yoghurt and fermented foods like kimchi can improve gut health, which is closely tied to immunity.
“Nuts, seeds, and fish offer zinc and omega-3 fatty acids, both of which are important for fighting inflammation,” he added.
5. Stay hydrated
Dr Tang also advised that staying hydrated all year round will help towards fighting off potential colds and flus.
He said: “Even in winter, drinking water helps keep your immune system functioning well.”
6. Exercise
“Moderate exercise like walking or yoga helps keep your immune system in good shape,” said Dr Tang.
7. Consider taking extra vitamins
It is also advised that taking extra vitamins each day will help support your immune system, especially as the months become colder.
“Take key vitamins, including C and D, and zinc, which are especially beneficial for immune health,” suggests Tang.
8. Keep up to date with your vaccinations
The winter vaccination, otherwise known as flu shot, is the most important vaccine to think about getting this time of year as its job is to protect us against the seasonal flu virus.
Dr Tang also recommends some other vaccinations that should be considered: “Additionally, some individuals – especially older adults, young children, pregnant people, and those with certain health conditions – should consider the pneumococcal vaccine and updated COVID-19 boosters.
“Not everyone is eligible for all vaccines, so it’s best to discuss your specific needs with your doctor.”
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