With colder weather on the way, experts are predicting a surge in respiratory infections such as flu and Covid which spread more easily indoors. Vaccination teams are working to reach millions of people who are eligible for free jabs on the NHS but these can take up to two weeks to provide maximum protection.
Britons are also being urged to take simple precautions that can reduce their risk of catching a nasty bug. Dr Crystal Wyllie, of Asda Online Doctor, shared four ways to boost your immune system ahead of winter.
1. Choose a healthy lifestyle
If you are generally healthy, this usually means your body is better prepared to fight off infection.
Dr Wyllie said: “A healthy immune system is essential for recognising and fighting invading pathogens like bacteria, viruses, fungi, and parasites.
“The easiest way to help boost your immune system is to choose a healthy lifestyle.
“Maintaining a healthy weight, eating a balanced diet high in fruit and vegetables, and exercising regularly are all natural steps you can take to help your immune system function normally.”
2. Staying up to date with vaccines
The pandemic may be over but topping up your protection if eligible for a free Covid or flu jab remains crucial.
Each year, experts work hard to select the right vaccine composition by studying flu patterns to predict which strains will circulate.
“Staying up to date on vaccines teaches your immune system how to create the antibodies needed to fight certain diseases,” Dr Wyllie said.
“It is much safer and easier for your immune system to build its defences through vaccinations than by catching the disease.”
3. Quitting smoking
The health risks associated with smoking are now well known, but you might not be aware that quitting can also help boost your immune system.
Dr Wyllie said: “Many of the components in cigarettes can impair the body’s ability to fight off infection, leaving you more vulnerable.
“Smokers are typically more likely to contract respiratory infections like cold and flu. Your adaptive immune system, the part responsible for remembering and responding to threats, can be negatively impacted from smoking.
”It can take years for your immune system to recover after quitting smoking, so the sooner you decide to stop, the better.”
4. Minimising stress
Dr Wyllie said: “It’s also important to minimise stress; stress releases cortisol, suppresses your immune system, and can interfere with digestion and blood pressure.
“Chronic stress can decrease your body’s lymphocytes that fight off infection, putting you more at risk of common colds and cold sores.”
Reducing stress may be more easily said than done but finding relaxing hobbies and taking time to unwind at the end of the day can help.