How to winter-proof your health
Coughs and sneezes spread diseases… but there are some simple tricks for warding off winter ills, says Maria Lally
‘At the theatre last week, I found myself surrounded by coughs and sniffles, and got an idea of just how many colds there are around at the moment,” says Professor John Oxford, a virologist at the Queen Mary School of Medicine. “November always tends to be the month when we all start coughing and sniffing.”
Although the common cold is caused by viruses – and not the weather – a recent study from Yale University found these viruses multiply more readily in chilly conditions. The fact we spend less time outside in the fresh air and more time huddled into confined spaces breathing in re-circulated air also does little to help.
Little wonder, then, that winter remedy sales in the UK are expected to reach £300million this winter. “I’m not one to soldier on, and I like intervening with aspirin, nasal sprays or throat lozenges if I need them,” says Prof Oxford.
While the flu jab offers a good wall of protection, there are plenty of other, less invasive things you can do to protect yourself during the cold season.
1. Keep your distance
“My number one tip is to keep what I call ‘sensible distancing’ from coughs and sneezes,” says Prof Oxford. “If you’re on a Tube or train and somebody is coughing or sniffling, move away. Create as much distance between them and you as possible.”
But with a recent study from Aviva finding one in seven British people go to work when they have a bad cold, how can you keep away from contagious colleagues? “That’s trickier,” admits Prof Oxford. “Nobody likes to be seen as a wimp when it comes to work, but from an infection point of view it’s better to nurse the worst of your cold at home than brave it out and infect all your co-workers.
“If you do have a cold at work, sneeze into a clean tissue and discard it immediately – don’t tuck it up your sleeve or leave it rolled up on your desk, which can spread infection further. If you don’t have a tissue to hand, never sneeze into your bare hand but rather the crease of your arm – the so-called elbow sneeze. It’ll help contain the contagion from spreading, because nobody ever shakes you by the elbow.”
2. Wash your hands – a lot
Hands, says Prof Oxford, are “perhaps the most fruitful way for winter viruses to spread”. He advises washing them twice as often in winter – particularly if your job involves greeting people throughout the day, or if you work in an office and touch things touched by others, such as door handles, lift buttons, office kettles and so on.
“Wash your hands regularly throughout the day with soap and pretty hot water,” says Prof Oxford. “Never use the cold tap, because germs don’t like hot water.”
‘Wash your hands twice as often in winter to keep viruses at bay’
3. Swap sandwiches for soup
“Hot foods and drinks are perfect for this time of year,” says wellness expert Jasmine Hemsley, author of East by
West, a book on adopting Ayurvedic principles to western living. “It’s logical to think seasonally about what we’re eating and drinking.”
A recent study found that drinking any warm liquid – like tea, soup or stew – helps relieve cold and flu symptoms by helping to loosen congestion and stimulate the flow of mucus. Plus, they help keep you hydrated, which can also reduce the risk of developing a cough or cold.
“Help your digestion by avoiding iced foods and chilled drinks, and stick to sipping warm water throughout the day,” says Jasmine. “I also drink a lot of ginger or fennel tea in the winter to curb those winter snacking cravings. And try adding warming and immunity-boosting spices such as ginger, cinnamon, cloves, black pepper and cumin – all of which can be enjoyed all year round, but especially amped up at this time of year in your everyday cooking. Cooked foods are easier on the digestion and go for plenty of greens filled with iron, like cabbage and kale.”
4. Sleep with the seasons
Seasonal changes can impact on our ability to sleep, and studies have shown that populations that undergo dramatic seasonal changes, such as those in northern Europe, suffer more from insomnia, tiredness and low mood in winter, than very hot countries with fewer seasonal changes.
Winter sleepiness can also be caused by a decline in levels of energy-boosting vitamin D (see below). Research also finds that up to 55per cent of us suffer from sleep discomfort, such as feeling too cold, in winter, yet only 10per cent of us bother to change our summer duvets for a higher tog when the seasons change.
As better sleep is linked to stronger immunity against coughs and colds, how can you sleep better in winter?
“Avoid the internet and bingewatching TV shows on Netflix in the hour before bed, and wind down with a bath and a good book instead,” says sleep expert Dr Neil Stanley. Lastly, limit sugar in the evenings, too, as that has been shown to disrupt your ability to nod off.
5. Keep your vitamin D topped up
Research published in the British
Journal of Nutrition suggests a link between upper respiratory infections and low levels of vitamin D, which is known as the “sunshine vitamin” as our bodies produce it naturally after incidental exposure to sunlight. Our levels of vitamin D can dip in winter simply because there are fewer daylight hours and we spend less time outside. So to keep infections at bay, eat plenty of vitamin D-rich foods like oily fish such as tuna, mackerel and salmon, beef, cheese and eggs. Switching to fortified milks, such as rice and soya, can also help lift your intake.
And if all else fails, try a supplement, such as Wild Nutrition Vitamin D (£10 for 30 capsules, wildnutrition.com)
– or cod liver oil.
In the gloomier months, it’s important to make time in the middle of the day to head outdoors. “It’s all too easy to miss out on any sun in the winter and stay tucked up in a heated house or office,” says Jasmine. “I take every opportunity to get outside – wrapped up, of course. That way I get some all important daylight to help with my melatonin levels as well as to boost my vitamin D.”
6. Clear the air in your lungs
If you don’t fancy throwing open the windows and letting all the warmth out of your home, go for a walk. Outdoors – away from old, damp, central-heated air – sneezers often find that their sniffles stop on the spot.
According to personal trainer James Duigan (whose clients at his Notting Hill gym have included Pippa Matthews, née Middleton), “walking in fresh air is the best medicine there is. And this time of year, I always tell my clients that there’s no such thing as bad weather, only bad clothing.” So wrap up and get out every day to feel better until Spring arrives.