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As the darker evenings set in and people spend more time together inside, winter viruses are circulating in higher numbers.
However, mixing with others carries an inevitable risk of infection – leaving your immune system as your chief line of defence.
While everyone is born with their immune system, daily lifestyle choices play a role in determining how effectively it works.
“The immune system gets decided even before we’re born,” explains Dr Anurag Bharadwaj, a consultant rheumatologist at Nuffield Brentwood Hospital, “and you can maintain good habits to support it, rather than boosting it so it becomes hyperactive – a hyperactive immune system is as bad as an underactive immune system.
“If we make the system too excitable, it starts creating problems, so the aim is to manage the immune system appropriately, effectively and in a well-regulated way.”
Dr Luke Powles, associate clinical director at Bupa Health Clinics, explains that the immune system is the body’s natural defence against illness, helping to protect you from everyday infections, as well as supporting the removal of damaged cells and helping with healing and recovery after illness or injury.
And he stresses: “While we can’t avoid every cold, flu or virus during winter, looking after your immunity is a really important aspect of overall health.”
Here, the two doctors explain the best ways to support your immune system over winter…
1. Get your jabs
The most important way to protect yourself from infections over the winter is through vaccination, stresses Bharadwaj.
“Vaccination is most medically proven,” he says, “especially for pregnant mothers, people with immunosuppressive illness, or people above 75 years of age.
“So everybody, depending upon their age and eligibility, should try to get a vaccine for influenza, Covid 19 if you’re eligible, and RSV (respiratory syncytial virus).
“These three vaccines are the strongest way of preventing unnecessary infections during the winter.”
The NHS provides a free flu vaccine every year after the age of 65, a pneumococcal vaccine for pneumonia for the over-65s, and ashingles vaccine if you turned 65 on or after September 1 2023, and for those aged between 70-79 years. RSV and Covid vaccines are available for those aged over 75.
Some vaccines are also available free for pregnant women and people with underlying health conditions, plus some young people are eligible for the meningitis vaccine.
“If you’re confused about what vaccines you should take, see your GP and get the vaccination as early as possible – somewhere in October/November, and that will make your life in December and January much easier,” says Bharadwaj.
2. Get enough quality sleep
Sleep is one of the most important things you can to maintain a healthy immune system, both doctors stress.
“While you sleep, your body is hard at work rebuilding and fighting off infection and inflammation,” explains Powles.
“Not getting enough sleep can reduce your body’s ability to respond effectively to viruses and bacteria.”
And Bharadwaj points out: “We’re sleeping less and less, especially with the busy world, anxiety, fatigue and responsibilities. The immune system responds very well to good-quality sleep, so everybody should aim for seven to nine hours of sleep, especially in winter.
“No late-night cigarettes, coffee or smart devices,” he advises. “We should make sure that 11pm to 7am is the best time to have a good sleep.”
3. Eat a healthy and balanced diet
The immune system relies on a range of nutrients to function properly, and Powles says eating plenty of fruits, vegetables, wholegrains, lean proteins and healthy fats can provide essential vitamins and minerals, including vitamins A, C, D and zinc, which play important roles in immune health.
“A varied diet can also help support the gut microbiome, which is increasingly recognised as an important part of the body’s immune defence,” he points out.
4. Replenish vitamin and mineral deficiencies
Bharadwaj says if you’re low in vitamin D, vitamin B12, or iron, for example, they should be replenished.
“But taking extra does not supercharge the immunity – you should supplement the deficiency,” he says.
“You should have a good diet with vegetables, fruit, pulses – this, and not having any deficiencies, maintains the immune system very well.”
He says people who are deficient in a particular vitamin or mineral may already have symptoms, such as anaemia and fatigue, and a GP will test the blood for the underlying cause, including vitamin or mineral deficiency.
“So pale colour, anaemia, breathlessness, tiredness, or any other symptoms – you should consult a doctor,” he stresses.
“The only vitamin which has proven to need to be supplemented regularly in the UK is vitamin D, and it works very well for the immune system. Everybody, especially the elderly or those who don’t go out of the house much, should take 400 units of vitamin D every day, and that maintains good bone health and immune system health.”
5. Move more
Regular, moderate exercise stimulates the immune system very well, says Bharadwaj, and it lowers the risk of infection.
He says the sensible target is brisk walking or some kind of aerobic exercise on most days. He also suggests some resistance training two to three times a week, avoiding heavy, extreme training.
“Don’t overdo things,” he advises, “but a little bit of resistance training, and a little bit of aerobic exercise will stimulate the immune system very well and keep it functioning.
“The principle is regularity rather than intensity – if somebody does very heavy exercise for three or four days and then stops it, it’s useless.”
And Powles adds: “Regular exercise can help your immune system work more efficiently by improving circulation and helping immune cells move around the body more effectively. Physical activity also offers broader health benefits, including better cardiovascular health, improved mood and reduced inflammation.”
6. Manage stress levels
Occasional stress is a normal part of life, but long-term stress can have a negative impact on the immune system, warns Powles.
“When stress levels remain elevated for prolonged periods, the body’s ability to fight off infections may be reduced,” he explains. “Finding healthy ways to manage stress, such as exercise and time outside, can be valuable.”
7. Ensure homes are well-ventilated
Bharadwaj says that during cold winters many people stay inside with windows closed, meaning the air circulation inside the room is very poor. This is especially risky if there are other people living in the house who’ve got infections.
“Then you become prone to more and more infection,” he says. “So make sure windows are opened every day to let the circulation come in. Maintain a good ventilated, clean indoor environment, and if somebody else has an infection, isolate yourself and use a mask, or the infected person should use the mask and try to avoid others.
“Good-quality indoor air is very important instead of crowded, poorly ventilated rooms.”
8. Limit alcohol and avoid smoking
We all know smoking and excessive drinking are bad for our health – smoking can weaken the body’s natural defences and make it harder to fight infection, says Powles, and similarly, drinking excessive amounts of alcohol can impair immune function and increase susceptibility to illness.
“Cutting back on alcohol and avoiding tobacco products can help the immune system function more effectively and support overall health,” he says.
