Five tips to boost your immune system during the cold snap
Many of us in the northern hemisphere are trying to ward off seasonal illnesses and keep our immune systems strong during the depths of winter.
To help you stay healthy as the temperatures plummet, Sebnem Unluisler, a genetic engineer at the London Regenerative Institute, has shared her top science-backed tips.
Eat a nutritious diet
First and foremost, make sure you are getting all the nutrients and vitamins you need from your diet.
"Consume a variety of whole foods rich in immune-supporting nutrients like vitamins A, C, D and E, as well as zinc and selenium," Sebnem advises. "Include citrus fruits, leafy greens, nuts, seeds and oily fish regularly in your meals."
She explains that these nutrients help boost your immune system by increasing the production and activity of white blood cells.
Prioritise sleep
Getting a good night's sleep is essential for keeping your immune system strong.
"Aim for 7-9 hours of uninterrupted sleep each night, as it is vital for repairing and regenerating immune cells," Sebnem states. "Poor sleep disrupts the balance of cytokines - proteins crucial for fighting infections - by increasing pro-inflammatory cytokines and reducing anti-inflammatory ones."
Stay hydrated
In addition to a healthy diet, you need to prioritise staying hydrated throughout the day.
"Drink 6-8 glasses of water (around 2 litres) daily to keep your body hydrated and support the efficient transport of nutrients and waste," the genetic engineer recommends. "Proper hydration ensures that lymph - the fluid carrying immune cells - can circulate effectively."
She notes, "Remember that lymph circulation is also supported by regular physical movement and muscle activity."
Embrace probiotics
When planning your meals, try to include foods rich in probiotics, which will help improve your gut health.
"Include probiotic-rich foods like yoghurt, kefir, kimchi and sauerkraut in your diet to promote a healthy gut microbiome," the expert says. "Since over 70% of your immune system resides in the gut, nurturing beneficial bacteria strengthens your body's defences."
Layer up properly
Layering your clothing helps keep your body warm during the winter months, which helps your body fight off illness.
"Dress in layers to regulate your body temperature and protect yourself from cold stress, which can temporarily suppress immune responses," Sebnem suggests. "Focus on insulating fabrics like wool and thermals and ensure your extremities - such as your hands, feet and head - are well-covered to retain warmth and prevent heat loss. While short-term exposure to cold isn't usually harmful, prolonged cold stress should be avoided."