As we find ourselves in the chilliest months of the year, it's easy to assume that getting sick—whether it's a commonplace cold or, worse, the flu—is inevitable. We're here to tell you that it doesn't have to be. Experts and science alike tell us that with the right strategies in place, we can reduce that probability significantly, and it might be as easy as making a few changes to your diet or simply getting more sleep.

Here are seven easy ways to boost your immune system all season long.

Wash your hands

This is one of the greatest things you can do to reduce the chance of picking up and passing on any illness bugs. Make sure to always wash your hands before you eat or touch your face, for at least 20 seconds each time (getting between every finger and not forgetting your fingernails).

Get the flu jab and Covid-19 booster

It’s a good idea for everyone to get a flu jab no matter your age or risk level due to other health conditions. Catching the flu means you’re more likely to pass it on to others, thus increasing the spread to more vulnerable people. If you’re over 50 or have certain health conditions, you can get a flu vaccine for free on the NHS. If you qualify for a covid-19 booster jab, this is also something you should book to help reduce the spread and protect yourself from falling seriously ill.

Make sleep your top priority

It's worth emphasising just how crucial sleep is to an efficient immune system. During sleep, your body releases cytokines, which are essential for the regulation of the immune system. Cytokines are required in increased amounts when you are attacked by a pathogen. The level of cytokines increases during sleep, and therefore lack of sleep hinders the body's ability to fight infections. This is also a reason why the body tends to sleep more while suffering from any illness. So get enough sleep and practice good night-time/ bed hygiene, including clean sheets and device-free time to wind down after a busy day.

Add immune-boosting foods to every meal

Winter and the festive season can easily end up meaning a lot of over-indulgence (food and drink). Treating yourself is fine in moderation, but it’s also important to maintain a healthy and balanced diet to make sure your body has all the nutrients it needs to function properly. Eating a healthy, balanced diet will help to keep your immune system working at its peak and fight off those winter bugs.

Here are some examples of immune-boosting foods you can have:

• Citrus fruits
• Red bell peppers
• Oily fish
• Broccoli
• Garlic
• Ginger
• Spinach
• Almonds
• Sweet potato
• Turmeric
• Papaya
• Kiwi
• Poultry
• Chickpeas
• Watermelon
• Cashews

Drink plenty of water

While we find ourselves feeling less inclined to drink water in the cold winter months, it’s just as important to stay hydrated as when it’s hot outside. If a cold glass of water just doesn’t appeal to you, remember that hot drinks like tea and coffee also count – though naturally, it’s not good to up your intake of caffeine if you need to hydrate the body. Try hot water with honey and lemon as a warming alternative.

Stay active

Consistency is key to boosting your immune system during the winter, and that includes breaking a regular sweat. Research tells us that staying active can significantly reduce your chances of falling ill during the colder months. If the outdoors just doesn’t appeal to you, choose activities indoors, like going to the local swimming pool, the gym, or even just going for a walk around an indoor shopping centre for an hour can work. Keep the body moving, get the heart rate up and break a sweat where you can.

Take vitamin D

The lack of sunshine in the winter, and your skin is more covered up because of the cold, means many of us don’t get enough vitamin D. Vitamin D is produced in the body when sunlight hits the skin and is important in supporting the immune system. Taking a daily vitamin D supplement can be a good idea to help get the vitamins you need when you can’t rely on the main source – the sun.

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