It’s that time of year when bugs and colds sweep across the UK. From stomach flu to the common cold, winter brings all kinds of nasties with it.
If you’re dreading falling ill, then there are a few habits you can build into your day-to-day life that can boost your immunity. By making some changes in your life, you may be able to sidestep the sickness season. Nutritionist Ed Tooley from The Turmeric Co. has shared his top tips to keep fighting fit this winter.
Your diet is the first defence against illness, according to Ed. One of his top tips is to “eat the rainbow”. This means making sure you build your meals around brightly coloured vegetables such as carrots, peppers and sweet potatoes. Berries can be a great option too, as they have lots of antioxidants as well as vitamins A, C, and E that protect your immune cells.
It’s also a good idea to avoid high sugar and ultra-processed foods. Ed said: “This becomes especially challenging during the colder months as the impending festive treats remain a temptation, so it is important to remain conscious of intake.
“Alcohol consumption is also key to watch out for during the holiday season, particularly sugary drinks like cider and liqueurs, as it actively suppresses your immune function at a time when you need it most.”
It will also help to build up a healthy gut microbiome by getting enough fibre. Whole grains, legumes and vegetables will help as will fermented food like yogurt and kefir.
Ed said: “When your gut is healthy and balanced, your body is much better equipped to mount an effective response when viruses like cold and flu enter your system. Think of your gut as the training ground for your immune system.”
Sleep is equally important when it comes to avoiding sickness. If you’re in a sleep debt, then your immune system is more vulnerable to illness.
Ed said: “Think of sleep as the time when your body repairs itself and your immune system recharges. Accumulating « sleep debt » by consistently not getting enough rest creates a deficit that undermines all your other healthy efforts.”
His final tip to keep winter illness at bay is to check you have the right vitamins. Vitamin C will help your immune system, and this can be found in citrus fruits and berries.
Vitamin D is another one which will regulate your immune system – and as the UK has little daylight sun in winter it’s important to make an effort to increase your consumption. Vitamin D can be found in mushrooms.
Zinc is another great way to boost your immune system and this can be found in meat, seafood, legumes and seeds.
Ed’s final recommendation is turmeric. He said: “Turmeric (specifically its active compound curcumin) provides anti-inflammatory and antioxidant benefits that support immune function and help your body respond to infections.”
