As the chill of the season sets in, so do the inevitable coughs and colds. Yet, there is a lot that we can do ourselves to strengthen our immune systems, our inbuilt line of defence. Eating well and being active are two key steps you can take to support and help keep your immune system strong and healthy and increase its capacity to fight off and alleviate symptoms of colds and illnesses and restore you to health.<\/p>\n
1. Get plenty of rest<\/strong><\/h5>\nResearch shows that sleep is key for a strong immune system both in childhood and throughout life. Getting plenty of sleep reduces inflammation and gives the body time to repair damaged cells, which strengthens immunity.<\/p>\n
Babies and toddlers need at least 11 to 16 hours (including naps), preschoolers need between 10 to 13 hours daily (including naps), children ages 6 to 12 need between 9 to 12 hours a night, and teens and adults between 8 and 10 hours a night.<\/p>\n
A good bedroom routine can help settling children. A warm bath, dim lights and quiet time will help them wind down. Ban screen use an hour or two before bed and keep bedrooms well-ventilated and between 16\u00b0C and 20\u00b0C. \u00a0This of course applies to grown-ups too!<\/p>\n
2. Choose the right foods<\/strong><\/h5>\nEating a healthy diet is important for everyone and eating a balanced diet is the best way to obtain all the nutrients needed \u2013 better than multivitamins or supplements \u2013 to give our immune system the right fuel to fight infections. Studies show that eating plenty of fruit and vegetables improves immune function, and offering options from all five food groups helps give the right mix of vitamins, minerals and nutrients.<\/p>\n
Aim to include plenty of fresh, brightly coloured fruit and vegetables with red, orange, and yellow hues or dark green colours as such peppers, oranges, sweet potatoes, tomatoes and broccoli, as this means plenty of vitamin C and carotenoids, which are proven to support the immune system. All citrus fruit, kiwi, papaya, and strawberries are also super-high in vitamin C.<\/p>\n
The probiotics found in yogurt and high fibre whole grains help to promote good gut health which provides a range of health benefits including improved immune responses. Zinc has been shown to help reduce the severity and length of colds. Natural sources include meat, seafood, legumes, seeds, nuts, and dairy.<\/p>\n
Omega-3 is an essential fatty acid known to be beneficial for the immune system. It is found in oily fish, like salmon, mackerel, and sardines, although tuna and white fish like cod or haddock, don\u2019t count. For vegetarians and vegans, Omega 3 is found in walnuts, flaxseed, chia seeds, hemp seeds, seaweed, and algae. It can also be taken in capsule form.<\/p>\n
If you or your child aren\u2019t keen on eating fruit whole, a\u00a0good way to get its goodness is to make a smoothie. Super quick and easy to make in a blender, you can add a little carrot, spinach, or kale, plus yogurt for those probiotic benefits.<\/p>\n
Most importantly, limit the quantity of processed foods such as shop bought cakes, sweets, chocolate, fizzy drinks, biscuits, and ice cream. A diet too high in refined sugar is bad news for the immune system, in part because too much sugar can interfere with your body\u2019s uptake of immunity superhero vitamin C.<\/p>\n
3. Drink plenty of fluids<\/strong><\/h5>\nHydration keeps the mucus membranes in the body soft and moist, helping this barrier resist infection. Hydration is also important for the flow of blood and lymph around the body, keeping tissues well oxygenated and allowing immune cells to perform well.<\/p>\n
4. Keep active<\/strong><\/h5>\nWinter is the high season for common colds because we spend more time indoors, where it\u2019s easier to transmit viral infections. Being active supports immunity and can help to keep colds away, as exercise helps the immune system seek out and destroy infections. NHS guidelines recommend that children aged 5-16 do 60 minutes of aerobic exercise every day, which means exercise that\u2019s enough to make them hot and have rosy cheeks, and teens should feel sweaty. Simply walking to your local park for a kickabout or going for a bike ride after school is perfect.<\/p>\n
5. The importance of good hygiene<\/strong><\/h5>\nGood hygiene is important when it comes to reducing the spread of colds. About 80% of infectious diseases are spread by touch, the cold germs get on the hands and from there into the eyes and mouth. Encourage everyone in your family to wash their hands, whether at home, work, school or visiting friends and family, every time they use the bathroom, as well as before eating. Remember that a quick rinse in cold water doesn\u2019t count! Use warm, soapy water singing \u2018happy birthday\u2019 twice silently in your head while hand washing.<\/p>\n
While most of us cover our mouths and noses with our hands when we sneeze or cough, using the crook of our elbow or a tissue instead helps to contain the germs.<\/p>\n
Remember though that getting a bit dirty when little ones are playing is a good thing. Studies show that being exposed to germs and everyday infections strengthens immunity, while going overboard with hygiene may not be helpful for the immune system.<\/p>\n
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6. Reduce stress<\/strong><\/h5>\nStress can impact you and your family\u2019s overall health and wellbeing, as chronic stress can wear down the immune system. Sleeping well, exercise, seeing friends, having fun, getting outdoors, and having a routine can all help keep stress levels down.<\/p>\n
In conclusion, maintaining a healthy immune system is essential for overall well-being. By incorporating a balanced diet, regular exercise, adequate sleep, and stress management into your daily routine, you can strengthen your body\u2019s natural defenses. Remember, small, consistent changes can make a significant impact on your health.<\/p>\n
If you or your family do get ill:<\/strong><\/h4>\nPrioritise rest and sleep:<\/strong>\u00a0Your body needs more sleep when fighting an infection. Immune cells interact with neurons in your brain, promoting sleep and reducing wakefulness. This helps your immune system produce more infection-fighting substances. Rest truly is the best medicine.<\/p>\nStay hydrated:<\/strong>\u00a0Water is essential for every cell in your body, making hydration crucial when battling a virus. Ensure you drink plenty of fluids to support your body\u2019s recovery process.<\/p>\nNourish\u00a0your body:<\/strong>\u00a0While illness often suppresses appetite, it\u2019s important to consume nutrients that support your body\u2019s increased demands. Foods rich in amino acids like glutamine and arginine, such as white meat, nuts, beans, and legumes, can be particularly beneficial. This is one reason why chicken soup is a popular remedy for colds and flu.<\/p>\nAccept a fever:<\/strong>\u00a0Fever is a sign that your immune system is actively fighting off an infection. It\u2019s generally best to let it run its course unless it becomes too uncomfortable. Recent studies suggest avoiding fever-reducing medications like paracetamol unless absolutely necessary.<\/p>\nFinally, antibiotics don\u2019t work against the viruses which cause most colds and coughs and can leave us more vulnerable to infections because they disrupt beneficial bacteria in the gut. Most coughs and colds can be treated at home with rest, fluids and paracetamol or ibuprofen. Of course, if you\u2019re unsure about a symptom contact your GP.<\/p>\n
Natural home remedies:<\/strong><\/p>\nTry a mug of hot lemon (lemon slices steeped in hot water) with a teaspoon of honey, and if you have them in your garden, add a few sage leaves or a sprig of thyme. Sage and thyme help reduce inflammation and soothe sore throats, coughs, and sinus congestion. Lemon is rich in Vitamin C and has antibacterial properties, while honey offers many benefits. (Note: Be cautious with herbal teas if pregnant.)<\/p>\n
Studies show that honey can soothe a sore throat and cough. Although not a cure, honey\u2019s antimicrobial properties make it a safe way to ease symptoms in adults (never give honey to babies and children under one year of age due to the risk of infant botulism). In one study, honey reduced nighttime coughing and improved sleep.<\/p>\n
Eating a healthy diet is important for everyone and eating a balanced diet is the best way to obtain all the nutrients needed \u2013 better than multivitamins or supplements \u2013 to give our immune system the right fuel to fight infections. Studies show that eating plenty of fruit and vegetables improves immune function, and offering options from all five food groups helps give the right mix of vitamins, minerals and nutrients.<\/p>\n
Aim to include plenty of fresh, brightly coloured fruit and vegetables with red, orange, and yellow hues or dark green colours as such peppers, oranges, sweet potatoes, tomatoes and broccoli, as this means plenty of vitamin C and carotenoids, which are proven to support the immune system. All citrus fruit, kiwi, papaya, and strawberries are also super-high in vitamin C.<\/p>\n
The probiotics found in yogurt and high fibre whole grains help to promote good gut health which provides a range of health benefits including improved immune responses. Zinc has been shown to help reduce the severity and length of colds. Natural sources include meat, seafood, legumes, seeds, nuts, and dairy.<\/p>\n
Omega-3 is an essential fatty acid known to be beneficial for the immune system. It is found in oily fish, like salmon, mackerel, and sardines, although tuna and white fish like cod or haddock, don\u2019t count. For vegetarians and vegans, Omega 3 is found in walnuts, flaxseed, chia seeds, hemp seeds, seaweed, and algae. It can also be taken in capsule form.<\/p>\n
If you or your child aren\u2019t keen on eating fruit whole, a\u00a0good way to get its goodness is to make a smoothie. Super quick and easy to make in a blender, you can add a little carrot, spinach, or kale, plus yogurt for those probiotic benefits.<\/p>\n
Most importantly, limit the quantity of processed foods such as shop bought cakes, sweets, chocolate, fizzy drinks, biscuits, and ice cream. A diet too high in refined sugar is bad news for the immune system, in part because too much sugar can interfere with your body\u2019s uptake of immunity superhero vitamin C.<\/p>\n
3. Drink plenty of fluids<\/strong><\/h5>\nHydration keeps the mucus membranes in the body soft and moist, helping this barrier resist infection. Hydration is also important for the flow of blood and lymph around the body, keeping tissues well oxygenated and allowing immune cells to perform well.<\/p>\n
4. Keep active<\/strong><\/h5>\nWinter is the high season for common colds because we spend more time indoors, where it\u2019s easier to transmit viral infections. Being active supports immunity and can help to keep colds away, as exercise helps the immune system seek out and destroy infections. NHS guidelines recommend that children aged 5-16 do 60 minutes of aerobic exercise every day, which means exercise that\u2019s enough to make them hot and have rosy cheeks, and teens should feel sweaty. Simply walking to your local park for a kickabout or going for a bike ride after school is perfect.<\/p>\n
5. The importance of good hygiene<\/strong><\/h5>\nGood hygiene is important when it comes to reducing the spread of colds. About 80% of infectious diseases are spread by touch, the cold germs get on the hands and from there into the eyes and mouth. Encourage everyone in your family to wash their hands, whether at home, work, school or visiting friends and family, every time they use the bathroom, as well as before eating. Remember that a quick rinse in cold water doesn\u2019t count! Use warm, soapy water singing \u2018happy birthday\u2019 twice silently in your head while hand washing.<\/p>\n
While most of us cover our mouths and noses with our hands when we sneeze or cough, using the crook of our elbow or a tissue instead helps to contain the germs.<\/p>\n
Remember though that getting a bit dirty when little ones are playing is a good thing. Studies show that being exposed to germs and everyday infections strengthens immunity, while going overboard with hygiene may not be helpful for the immune system.<\/p>\n
<\/p>\n
6. Reduce stress<\/strong><\/h5>\nStress can impact you and your family\u2019s overall health and wellbeing, as chronic stress can wear down the immune system. Sleeping well, exercise, seeing friends, having fun, getting outdoors, and having a routine can all help keep stress levels down.<\/p>\n
In conclusion, maintaining a healthy immune system is essential for overall well-being. By incorporating a balanced diet, regular exercise, adequate sleep, and stress management into your daily routine, you can strengthen your body\u2019s natural defenses. Remember, small, consistent changes can make a significant impact on your health.<\/p>\n
If you or your family do get ill:<\/strong><\/h4>\nPrioritise rest and sleep:<\/strong>\u00a0Your body needs more sleep when fighting an infection. Immune cells interact with neurons in your brain, promoting sleep and reducing wakefulness. This helps your immune system produce more infection-fighting substances. Rest truly is the best medicine.<\/p>\nStay hydrated:<\/strong>\u00a0Water is essential for every cell in your body, making hydration crucial when battling a virus. Ensure you drink plenty of fluids to support your body\u2019s recovery process.<\/p>\nNourish\u00a0your body:<\/strong>\u00a0While illness often suppresses appetite, it\u2019s important to consume nutrients that support your body\u2019s increased demands. Foods rich in amino acids like glutamine and arginine, such as white meat, nuts, beans, and legumes, can be particularly beneficial. This is one reason why chicken soup is a popular remedy for colds and flu.<\/p>\nAccept a fever:<\/strong>\u00a0Fever is a sign that your immune system is actively fighting off an infection. It\u2019s generally best to let it run its course unless it becomes too uncomfortable. Recent studies suggest avoiding fever-reducing medications like paracetamol unless absolutely necessary.<\/p>\nFinally, antibiotics don\u2019t work against the viruses which cause most colds and coughs and can leave us more vulnerable to infections because they disrupt beneficial bacteria in the gut. Most coughs and colds can be treated at home with rest, fluids and paracetamol or ibuprofen. Of course, if you\u2019re unsure about a symptom contact your GP.<\/p>\n
Natural home remedies:<\/strong><\/p>\nTry a mug of hot lemon (lemon slices steeped in hot water) with a teaspoon of honey, and if you have them in your garden, add a few sage leaves or a sprig of thyme. Sage and thyme help reduce inflammation and soothe sore throats, coughs, and sinus congestion. Lemon is rich in Vitamin C and has antibacterial properties, while honey offers many benefits. (Note: Be cautious with herbal teas if pregnant.)<\/p>\n
Studies show that honey can soothe a sore throat and cough. Although not a cure, honey\u2019s antimicrobial properties make it a safe way to ease symptoms in adults (never give honey to babies and children under one year of age due to the risk of infant botulism). In one study, honey reduced nighttime coughing and improved sleep.<\/p>\n
Winter is the high season for common colds because we spend more time indoors, where it\u2019s easier to transmit viral infections. Being active supports immunity and can help to keep colds away, as exercise helps the immune system seek out and destroy infections. NHS guidelines recommend that children aged 5-16 do 60 minutes of aerobic exercise every day, which means exercise that\u2019s enough to make them hot and have rosy cheeks, and teens should feel sweaty. Simply walking to your local park for a kickabout or going for a bike ride after school is perfect.<\/p>\n
5. The importance of good hygiene<\/strong><\/h5>\nGood hygiene is important when it comes to reducing the spread of colds. About 80% of infectious diseases are spread by touch, the cold germs get on the hands and from there into the eyes and mouth. Encourage everyone in your family to wash their hands, whether at home, work, school or visiting friends and family, every time they use the bathroom, as well as before eating. Remember that a quick rinse in cold water doesn\u2019t count! Use warm, soapy water singing \u2018happy birthday\u2019 twice silently in your head while hand washing.<\/p>\n
While most of us cover our mouths and noses with our hands when we sneeze or cough, using the crook of our elbow or a tissue instead helps to contain the germs.<\/p>\n
Remember though that getting a bit dirty when little ones are playing is a good thing. Studies show that being exposed to germs and everyday infections strengthens immunity, while going overboard with hygiene may not be helpful for the immune system.<\/p>\n
<\/p>\n
6. Reduce stress<\/strong><\/h5>\nStress can impact you and your family\u2019s overall health and wellbeing, as chronic stress can wear down the immune system. Sleeping well, exercise, seeing friends, having fun, getting outdoors, and having a routine can all help keep stress levels down.<\/p>\n
In conclusion, maintaining a healthy immune system is essential for overall well-being. By incorporating a balanced diet, regular exercise, adequate sleep, and stress management into your daily routine, you can strengthen your body\u2019s natural defenses. Remember, small, consistent changes can make a significant impact on your health.<\/p>\n
If you or your family do get ill:<\/strong><\/h4>\nPrioritise rest and sleep:<\/strong>\u00a0Your body needs more sleep when fighting an infection. Immune cells interact with neurons in your brain, promoting sleep and reducing wakefulness. This helps your immune system produce more infection-fighting substances. Rest truly is the best medicine.<\/p>\nStay hydrated:<\/strong>\u00a0Water is essential for every cell in your body, making hydration crucial when battling a virus. Ensure you drink plenty of fluids to support your body\u2019s recovery process.<\/p>\nNourish\u00a0your body:<\/strong>\u00a0While illness often suppresses appetite, it\u2019s important to consume nutrients that support your body\u2019s increased demands. Foods rich in amino acids like glutamine and arginine, such as white meat, nuts, beans, and legumes, can be particularly beneficial. This is one reason why chicken soup is a popular remedy for colds and flu.<\/p>\nAccept a fever:<\/strong>\u00a0Fever is a sign that your immune system is actively fighting off an infection. It\u2019s generally best to let it run its course unless it becomes too uncomfortable. Recent studies suggest avoiding fever-reducing medications like paracetamol unless absolutely necessary.<\/p>\nFinally, antibiotics don\u2019t work against the viruses which cause most colds and coughs and can leave us more vulnerable to infections because they disrupt beneficial bacteria in the gut. Most coughs and colds can be treated at home with rest, fluids and paracetamol or ibuprofen. Of course, if you\u2019re unsure about a symptom contact your GP.<\/p>\n
Natural home remedies:<\/strong><\/p>\nTry a mug of hot lemon (lemon slices steeped in hot water) with a teaspoon of honey, and if you have them in your garden, add a few sage leaves or a sprig of thyme. Sage and thyme help reduce inflammation and soothe sore throats, coughs, and sinus congestion. Lemon is rich in Vitamin C and has antibacterial properties, while honey offers many benefits. (Note: Be cautious with herbal teas if pregnant.)<\/p>\n
Studies show that honey can soothe a sore throat and cough. Although not a cure, honey\u2019s antimicrobial properties make it a safe way to ease symptoms in adults (never give honey to babies and children under one year of age due to the risk of infant botulism). In one study, honey reduced nighttime coughing and improved sleep.<\/p>\n
<\/p>\nStress can impact you and your family\u2019s overall health and wellbeing, as chronic stress can wear down the immune system. Sleeping well, exercise, seeing friends, having fun, getting outdoors, and having a routine can all help keep stress levels down.<\/p>\n
In conclusion, maintaining a healthy immune system is essential for overall well-being. By incorporating a balanced diet, regular exercise, adequate sleep, and stress management into your daily routine, you can strengthen your body\u2019s natural defenses. Remember, small, consistent changes can make a significant impact on your health.<\/p>\n
If you or your family do get ill:<\/strong><\/h4>\nPrioritise rest and sleep:<\/strong>\u00a0Your body needs more sleep when fighting an infection. Immune cells interact with neurons in your brain, promoting sleep and reducing wakefulness. This helps your immune system produce more infection-fighting substances. Rest truly is the best medicine.<\/p>\nStay hydrated:<\/strong>\u00a0Water is essential for every cell in your body, making hydration crucial when battling a virus. Ensure you drink plenty of fluids to support your body\u2019s recovery process.<\/p>\nNourish\u00a0your body:<\/strong>\u00a0While illness often suppresses appetite, it\u2019s important to consume nutrients that support your body\u2019s increased demands. Foods rich in amino acids like glutamine and arginine, such as white meat, nuts, beans, and legumes, can be particularly beneficial. This is one reason why chicken soup is a popular remedy for colds and flu.<\/p>\nAccept a fever:<\/strong>\u00a0Fever is a sign that your immune system is actively fighting off an infection. It\u2019s generally best to let it run its course unless it becomes too uncomfortable. Recent studies suggest avoiding fever-reducing medications like paracetamol unless absolutely necessary.<\/p>\nFinally, antibiotics don\u2019t work against the viruses which cause most colds and coughs and can leave us more vulnerable to infections because they disrupt beneficial bacteria in the gut. Most coughs and colds can be treated at home with rest, fluids and paracetamol or ibuprofen. Of course, if you\u2019re unsure about a symptom contact your GP.<\/p>\n
Natural home remedies:<\/strong><\/p>\nTry a mug of hot lemon (lemon slices steeped in hot water) with a teaspoon of honey, and if you have them in your garden, add a few sage leaves or a sprig of thyme. Sage and thyme help reduce inflammation and soothe sore throats, coughs, and sinus congestion. Lemon is rich in Vitamin C and has antibacterial properties, while honey offers many benefits. (Note: Be cautious with herbal teas if pregnant.)<\/p>\n
Studies show that honey can soothe a sore throat and cough. Although not a cure, honey\u2019s antimicrobial properties make it a safe way to ease symptoms in adults (never give honey to babies and children under one year of age due to the risk of infant botulism). In one study, honey reduced nighttime coughing and improved sleep.<\/p>\n
Stay hydrated:<\/strong>\u00a0Water is essential for every cell in your body, making hydration crucial when battling a virus. Ensure you drink plenty of fluids to support your body\u2019s recovery process.<\/p>\n Nourish\u00a0your body:<\/strong>\u00a0While illness often suppresses appetite, it\u2019s important to consume nutrients that support your body\u2019s increased demands. Foods rich in amino acids like glutamine and arginine, such as white meat, nuts, beans, and legumes, can be particularly beneficial. This is one reason why chicken soup is a popular remedy for colds and flu.<\/p>\n Accept a fever:<\/strong>\u00a0Fever is a sign that your immune system is actively fighting off an infection. It\u2019s generally best to let it run its course unless it becomes too uncomfortable. Recent studies suggest avoiding fever-reducing medications like paracetamol unless absolutely necessary.<\/p>\n Finally, antibiotics don\u2019t work against the viruses which cause most colds and coughs and can leave us more vulnerable to infections because they disrupt beneficial bacteria in the gut. Most coughs and colds can be treated at home with rest, fluids and paracetamol or ibuprofen. Of course, if you\u2019re unsure about a symptom contact your GP.<\/p>\n Natural home remedies:<\/strong><\/p>\n Try a mug of hot lemon (lemon slices steeped in hot water) with a teaspoon of honey, and if you have them in your garden, add a few sage leaves or a sprig of thyme. Sage and thyme help reduce inflammation and soothe sore throats, coughs, and sinus congestion. Lemon is rich in Vitamin C and has antibacterial properties, while honey offers many benefits. (Note: Be cautious with herbal teas if pregnant.)<\/p>\n Studies show that honey can soothe a sore throat and cough. Although not a cure, honey\u2019s antimicrobial properties make it a safe way to ease symptoms in adults (never give honey to babies and children under one year of age due to the risk of infant botulism). In one study, honey reduced nighttime coughing and improved sleep.<\/p>\n