Although the viruses responsible for cold and flu infections circulate all year round, they tend to ramp up in winter – which is why we need to take extra precautions to keep ourselves healthy and well.
Fighting off a viral infection over Christmas isn’t just miserable to deal with; it can also derail your festive plans – causing you to have to take time off work and miss out on quality time with family and friends.
Winter wellbeing tips
With winter upon us, we asked experts to share some infection-busting tips to keep you in fighting form.
1. Close your laptop and get an early night
If your work is winding down, it’s tempting to burn the midnight oil and squeeze in a few more Netflix episodes before bed, but this could put you at a bigger risk of getting sick.
“More than a third of adults get fewer than the bare minimum amount of sleep needed to keep our risk of health problems in check,” says Mike Molloy, founder of M2 Performance Nutrition, who recommends a minimum of seven hours sleep each night, but says eight hours is even better.
“When we don’t sleep enough, our T-cells and B cells don’t work as well, increasing vulnerability to bacteria and viruses,” he explains. “Both T cells and B cells are vital for fighting off colds and the flu.”
To make sure you’re hitting your sleep numbers, Molloy advises sticking to a sleep schedule, limiting caffeine in the evening, using a ten minute journaling session before bed and keeping your bedroom cool.
2. Put real, whole foods into your trolley
One of the few benefits of the pandemic is that many of us are spending more time at home, which means we’re able to cook healthy food from scratch.
“Eating wholesome foods such as fresh fruit and vegetables on a daily basis will ensure optimal vitamin and mineral levels to help your body shield you from infections and allow your immune system to function properly,” says Molloy.
“It’s also important to eat a wide variety, as the vitamins and minerals in food work together to provide your body with what it needs and function optimally.”
You don’t need to spend tonnes of money at the local organic shop to reap the benefits either. Tinned and frozen options are a budget-friendly way to add more veg to your plate.
3. Think hygiene first
Gut microbiologist Dr Kate Stephens says: “There is research to suggest that viruses can spread more easily in colder months, which can affect your body’s immune system.
“It’s important to be as hygienic as possible during these months, something we’re all more mindful of since the start of the pandemic, therefore washing your hands often is a given.”
If you’ve battled a cold already, Stephens – who is speaking on behalf of OptiBac Probiotics – says you should be sure to change your toothbrush head and wash daily items such as bed sheets, towels and water bottles to get rid of any harmful bugs which may still be lurking.
4. Take a deep breath and relax
The pandemic has been a stressful time for many, plus the lack of sunshine can really affect your mood in the winter, so it’s important to do things that help lift your spirits and tackle stress.
“Looking after your wellbeing is so important, as this can also affect your immune system and overall gut health,” says Stephens.
“Most of your serotonin is actually made in the gut, so if you keep it happy, it will keep you happy.”
She adds: “I’d also suggest practising some simple mindfulness exercises or winding down by reading a book to help you feel more relaxed.”
5. Get physical
Adding a couple of workouts into your weekly schedule can not only improve your physical health, but also your overall winter wellbeing.
“Physical movement keeps your bowels moving and your immune system strong,” says Stephens.
“Exercise is also a known stress reliever and can help you feel happier and healthier during the cold winter months. If it’s too chilly to exercise outside, try a home workout or better yet, a virtual yoga class, which combines care for both the body and the mind.”
6. Stay warm and hydrated
It’s a no-brainer, but when it’s cold outside, it’s advisable to prioritise practicality over style. A blazer and jeans might look great on Instagram, but it won’t serve you well when the temperature drops.
“Getting outside for fresh air if you’re currently in a lockdown will be really important, but if it’s raining outside and you get drenched, it’s important to get warm, and quickly,” says Stephens.
“Always bring a spare pair of socks with you to avoid wet feet giving you a chill. We also need water to regulate our body temperature and maintain many bodily functions, so keeping hydrated is essential for all aspects of health, including supporting our microbiomes and immune system.”
7. Don’t forget about your flu jab
CEO of the Association of Independent Multiple Pharmacies (AIMp), Leyla Hannbeck says that if you’re concerned about getting ill, you should ensure you get your flu jab – particularly if you are in the at risk group, including if you’re in an older age group or have a serious underlying health condition.
“It will reduce your chances of catching the flu or becoming really ill with it,” she stresses. While it won’t protect you from coronavirus, it will stop you from worrying about a winter flu ruining your Christmas.
To book your appointment, it’s best to speak to your local pharmacist or GP about the flu vaccination service that they provide.
Best-selling electric blankets
Keep warm this winter and check out our list of best-selling electric blankets on Amazon.
- SUPER COSY: Made from super snuggly fleece material to keep you extra warm and cosy
- ULTRA FAST HEAT UP: Control your comfort with fast heat up and 3 heat settings
- SLEEP SAFE: Features overheat protection for total peace of mind, measuring 135 cm x 120 cm the blanket sits neatly away from the edges to ensure it remains flat for safety
- Material & Energy Saving: The Cozytek white electric blanket double is made from soft luxury polyester providing you with that extra layer of warmth for those who struggle to stay warm on cold nights....
- Dimensions & Fitted Cover: The Cozytek double electric blanket as a size of 135 x 120cm, it comes with 4x tie straps (1x tie strap from bottom to top to secure the length and 3x tie straps positioned...
- 3x Heating Settings: The Cozytek heated blanket double as a quick heat up time and comes with 3x heat settings for greater control to help you adjust to the right level of warmth for your body so you...
- Super Soft & Cozy - Get that warm and comfortable sleep with our large thick soft quality throw, no more cold knees and feet on chilly nights. You can feel it radiate the warmth throughout your body...
- 9 Heat Settings & Up to 9H Timer - Have a peace of mind in case you had a good sleep and forget to unplug your heated throw, as it is equipped with up to 9 hour programmable timer function.Once the...
- Full-body Comfort & Fast Heating - No more struggle to keep your toes warm on chilly nights, our heated throw is a great size, ensuring your feet are covered and even has plenty of room for others to...
- MATERIAL OF PRODUCT: Crafted from super Non Woven Polyester material, the Heatwave Heated Blankets ensure exceptional warmth and coziness, making chilly nights a thing of the past.
- ULTRA FAST HEAT UP: Experience rapid comfort control with the Heatwave Blankets' ultra-fast heat-up and 3 heat settings feature, allowing you to enjoy warmth at your preferred temperature within no...
- SAFE AND PEACEFUL SLEEP: Rest assured with the overheat protection feature, guaranteeing a safe and worry-free slumber as the blanket maintains a stable and secure temperature.
- Luxury Material & Energy Saving: The Dreamcatcher grey heated throw blanket is made from high quality micro fleece polyester, the incredibly silky, smooth and soothing surface on both sides provides a...
- Dimensions: The Dreamcatcher heated blanket as a generous size of 160 x 120cm perfect to cover your feet up to shoulder level, making this perfect for using this throw at your desk, on your sofa or...
- 9HR Timer & 9x Heat Settings: With the Dreamcatcher heated blanket throw you can have peace of mind if you fall asleep or forget to unplug your electric blanket throw. As the digital controller comes...
Last update on 2024-03-29 / Affiliate links / Images from Amazon Product Advertising API
You may be interested in…
This article may include affiliate links to products and services where we may receive a small fee to support the running of this site if you make a purchase or is a sponsored article from one of our select editorial partners providing valuable advice and information to our readers.
