The right habits, foods and supplements can keep you fighting fit when all around you are blowing their noses! Ready to build your ultimate winter survival kit? Let’s dive into the essential supplements, foods and healthy habits that will keep you energised all winter long.
Vitamin D3: The Sunshine Vitamin Your Immune System Craves
Winter brings chilly winds and grey skies. Even when we do see a glimpse of sunlight now and then, it’s far too nippy to expose our skin to it. This means our vitamin D levels start dropping just when we need them the most. Known as the “sunshine vitamin,” D3 is essential for supporting a healthy immune system, which is why it’s a must-have in your winter survival kit.
Studies have shown that Vitamin D3 plays a key role in regulating immune function by activating T cells, which are the body’s frontline soldiers in fighting off infections. Low levels of Vitamin D have been linked to increased susceptibility to infections like colds and flu. So if you’re not soaking up the rays, make sure you’re supplementing!
How to use it
To keep your immune system firing on all cylinders, aim for 1000-4000 IU of Vitamin D3 daily, depending on your individual needs. If you’re unsure, a quick chat with your GP can help you find the right dose.
Probiotics: Immune Support from Your Gut
Did you know that about 70% of your immune system resides in your gut? That’s right! And this makes probiotics a powerful ally when it comes to keeping colds and flu at bay. Probiotics are the good bacteria that live in your digestive system and help maintain a healthy balance of microbes.
When your gut flora is in balance, it supports your immune system by preventing harmful pathogens from taking hold. Some studies have even found that certain strains of probiotics, such as Lactobacillus and Bifidobacterium, can reduce the duration and severity of colds and respiratory infections. Plus, they’re great for digestion, so you’re getting double the benefits!
How to use it
Look for a probiotic supplement with multiple strains, aiming for a dose of 30-50 billion CFUs (colony-forming units) per day. Probiotics can also be found in fermented foods like yoghurt, kefir, and sauerkraut—perfect additions to your winter menu.
Echinacea: Nature’s Cold and Flu Cure
When it comes to immune support, Echinacea is like that trusty sidekick that swoops in just when you need it most. This herb has been used for centuries as a natural remedy to help fight off colds and flu. But what makes Echinacea so powerful?
Echinacea works by stimulating the activity of white blood cells—your immune system’s soldiers—helping them respond more quickly to invading pathogens. It’s been shown to reduce the duration and severity of cold symptoms. It’s rich in antioxidants and can even help reduce inflammation, making it a great addition to your winter immune-boosting arsenal.
Some people take echinacea all winter, thinking it makes their immune system stronger in the long term. But it actually stops working after about 3 weeks, meaning they don’t get the benefit when they suddenly need it. There’s also a downside to taking it, as it stops the liver making many of its enzymes: Whilst this is perfectly safe for a few weeks at a time, it’s not ideal longer term.
How to use it
Take echinacea at the first sign of a cold or flu, and keep using it regularly until you recover or for up to 3 weeks. To maximise its effectiveness, take Echinacea 2-3 times a day. You need root tincture for an effective dose of active ingredients – check the recommended dosage as their concentration varies. Don’t take echinacea for more than 3 weeks at a time.
Odourless Garlic: Immune Boosting and Germ-Busting Cold and Flu Cure
Garlic isn’t just for warding off vampires—it’s also one of nature’s most powerful immune defenders. But we get it, no one wants to smell like a slice of garlic bread. Enter odourless garlic supplements, which give you all the immune-boosting benefits without the lingering breath.
Garlic contains allicin, a compound known for its antimicrobial and antiviral properties. It works by helping your body fight off germs and may even help to shorten the duration of cold and flu symptoms. Garlic is also rich in antioxidants, which support the immune system by reducing inflammation and fighting off free radicals.
How to use it
Take softgels with a concentrated odourless garlic oil daily during the winter months for optimal immune protection. You can get concentrations up to 500 times stronger than plain oil – try to get the equivalent of 30,000mg plain oil daily. If you’re a garlic lover, feel free to add some fresh garlic to your meals for extra immune defence!
Bonus Tips for Surviving the Winter Cold and Flu Season
Get Moving!
You might be tempted to hibernate under a blanket all winter, but regular physical activity is one of the best things you can do for your immune system. Moderate exercise, like brisk walking or yoga, can help boost the circulation of immune cells throughout your body. Aim for 30 minutes a day of movement, and you’ll not only fend off colds but also feel more energised.
Prioritise Sleep
Your immune system does its best work while you sleep, so don’t skimp on rest during cold and flu season. 7-8 hours of quality sleep helps your body repair and strengthens its defences against invading germs. Lack of sleep has been shown to suppress immune function, making you more vulnerable to infections. So turn off that Netflix binge and get some Z’s!
Stay Hydrated
Yes, it’s the age-old advice, but drinking plenty of fluids is crucial for keeping your immune system in tip-top shape. Water helps flush out toxins and ensures that your cells function properly. During winter, the cold air can be deceptively drying, so make sure you’re drinking at least 8 glasses of water a day. Herbal teas and broths are also great options to keep you hydrated and warm.
Wash Your Hands—A Lot
This one’s a no-brainer, but it’s worth repeating: Wash your hands regularly with soap and water, especially after being in public places or touching shared surfaces. It’s one of the most effective ways to stop the spread of germs. Carry a hand sanitiser with at least 60% alcohol for times when you can’t get to a sink.
Eat Immune-Boosting Foods
Stock up on foods that naturally support your immune system. Citrus fruits, berries, spinach, and bell peppers are rich in Vitamin C, while nuts and seeds provide Vitamin E, both of which are essential for immune health. Don’t forget mushrooms, which are packed with beta-glucans, compounds known to enhance immune function. Add some spice to your meals with turmeric and ginger for an anti-inflammatory kick.
Final Thoughts: Stay Healthy and Happy This Winter
With a little planning and the right survival kit, you can navigate the winter months without succumbing to every bug that comes your way. Whether you’re boosting your immune system with Vitamin D3, fortifying your gut with probiotics, or harnessing the power of odourless garlic, these simple strategies will help you feel your best and stay strong all season long.
And don’t forget those lifestyle tips! Prioritise sleep, stay active, and nourish your body with immune-boosting foods, and you’ll be well-equipped to fend off colds and flu like a pro.
Stay healthy, stay warm, and here’s to a flu-free winter!
