The 16 easy ways to boost your immune system to protect your family against winter ‘quadruple-demic’
It’s that time of year again: sniffles in the workplace, coughs on the train, and complaints of sore throats.
Winter bugs are common, regardless of whether you have had the flu, respiratory syncytial virus, norovirus, or COVID.
Infections are expected to soar over Christmas, and specialists warn that we are on the verge of a winter quadruple-demic due to the recent spike in cases of all four diseases.
Not to mention the common cold, which affects millions of people every winter despite being milder.
Fortunately, there are easy ways to strengthen your immune system and ward off those bothersome insects.
Pall Mall Medical general practitioner Dr. Chun Tang tells Sun on Sunday Health: There are effective strategies to maintain and strengthen your immune system.
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Helping your immune system function better so that it can more easily combat infections is more important than making it impossible to get sick.
Enhancing your immune system keeps it prepared to fight off wintertime illnesses like the flu, the common cold, and the norovirus Covid.
When it is healthy, it is more adept at identifying and combating these viruses, which can help you avoid being sick or at least lessen and shorten any illness you do have.
Here are his top 16 suggestions, which range from comedy nights to yoghurt bowls.
1. TAKE A NAP
According to Dr. Tang, there may be health benefits to curling up under your duvet during chilly weather.
He goes on to say that sleeping enables your body’s healing processes to fully activate.
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Try to get between seven and nine hours each night. Your immune cells function more effectively when you get enough good sleep.
2. GET MOVING
It can be difficult to find the motivation to work out when it’s chilly and dark outside.
However, scheduling time for yoga, the gym, or simply a stroll in the park could help you stay healthy.
According to Dr. Tang, moderate exercise increases circulation, which facilitates the movement of immune cells throughout the body.
Consider doing some dancing, cycling, or brisk walking several times a week.
3. FIVE-A-DAY
Vitamins, minerals, and antioxidants found in fruits and vegetables help maintain the health of your immune cells, according to Dr. Tang.
Remember that fresh, frozen, canned, and juiced all count, and try to consume five different kinds each day!
Leafy greens like spinach and kale are good sources of vitamin A. Oranges and strawberries are good sources of vitamin C, whereas avocados and mangos are good sources of vitamin E.
4. GO PRO
Fermented foods are another option to add some immune-boosting deliciousness to your diet.
Probiotics included in foods like yoghurt, kefir, kimchi, and sauerkraut assist maintain the balance of your gut microbiota, according to Dr. Tang.
This is crucial since your gut contains roughly 70% of your immune system.
Why not try having a bowl of fruit and yogurt instead of toast in the morning? To reap the full benefits, choose one with vibrant, living cultures.
5. FUEL UP
Make sure you’re consuming enough protein because it’s necessary for the development of immune cells, the doctor continues.
According to the NHS, adults should consume 0.75g of protein per kilogram of body weight each day, while children should have at least two servings of protein from either animal sources (meat, fish, or eggs) or vegetable ones (beans, chickpeas, lentils, or tofu).
6. SLURP AWAY
Additionally, make sure you consume enough water to make your urine pale yellow.
One of your body’s initial defenses against viruses is mucus, which is kept moist by drinking enough water, according to Dr. Tang.
It also keeps immunological cells in motion.
7. CHILL OUT
Christmas preparations may be a stressful time. But watch out.
Dr. Tang cautions that long-term stress might weaken your immune system.
Immunity can be supported and stress hormones lowered by practicing mindfulness, meditation, or just taking a few minutes each day to unwind.
8. HAVE A GIGGLE
According to the expert, laughter can help improve immune-boosting antibodies and lower stress.
Therefore, go to a comedy club, see a humorous movie, or just hang out with pals who make you laugh.
9. GET TESTED
Is your immune system being weakened by a dietary shortage or other health conditions?
A blood test, either through your general practitioner or paid for privately through a company like Nuffield Health, is a wonderful method to check, according to Dr. Tang.
He says that they can check for white blood cell levels and indicators of inflammation.
After that, you can address problems early, add supplements, or make specific dietary modifications.
10. STEP OUTSIDE
In the UK, there aren’t enough daylight hours throughout the winter, but Dr. Tang advises: Try to get some sunshine.
He goes on to say that vitamin D is essential for the growth and operation of our immune system.
For older adults in particular, taking a daily supplement could be an inexpensive and secure method of raising vitamin D levels.
A batch of 120 tablets costs four pounds at Tesco.
11. SEASON AWAY
Take a ginger shot or mix the root with turmeric and garlic in your food and hot beverages.
According to Dr. Tang, they taste fantastic and are natural immune-boosting and anti-inflammatory agents, but they are not a miracle cure.
12. STAY CLEAN
It should go without saying that you should wash your hands with soap before cooking and after using the restroom, but this is especially crucial in the winter.
According to Dr. Tang, washing your hands frequently lowers your risk of contracting diseases.
13. CUT BOOZE
The festive season is synonymous with drinking, whether it’s at family gatherings or at business parties.
However, excessive alcohol use can impair immunological function, so moderation is essential, according to Dr. Tang.
To adhere to the NHS recommendation of 14 units per week, limit the quantity of drinks you order or choose low- or no-booze options.
14. TAKE THE PLUNGE
When it’s cold outside, there’s nothing better than diving into a hot shower.
The next time, though, why not try lowering the temperature?
According to Dr. Tang, taking a cold shower can boost your immune system and leave you feeling renewed.
A 30-second cold shower every morning for 60 days reduced the number of ill days by 30%, according to a study published in the journal PLOS One.
15. DON T JUST POP PILLS
Numerous supplements that claim to maintain your health are available on the market.
According to the GP, there is also some proof that elderberries and zinc boost immunity.
However, he adds, they function best when your food and lifestyle are already in balance, so give those things top priority.
16. GET JABBED
Getting immunized is the best defense.
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According to Dr. Tang, they are among the best strategies to prepare your immune system for the challenges of the season and lower your chance of spreading diseases.
Verify your eligibility and make your reservation right now for the flu, COVID, and RSV vaccinations.
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