Exercise

It might be cold, rainy and dark, but – just like your dog – your body still craves exercise.

“The human body likes routine, so it’s important not to deviate from your usual diet and exercise plan as we move into the autumn and winter months,” says Keeley Berry, nutritional expert and new product development executive at BetterYou Ltd.

“Regular exercise will not only help you to control weight gain, it will also help boost your immune system.”

American research has backed this up, showing frequent exercisers, who got moving five times a week, were almost half as likely to catch a cold as couch potatoes, and also experienced fewer symptoms. Experts aren’t sure why, but it’s thought gentle exercise might

increase your white blood cell count, as well as lowering stress hormones.

But as with so many things, little and often is the key. “Helping to strengthen the body while releasing endorphins to reduce stress levels, exercise keeps the body healthy, however it can contribute towards a weakened immune system if undertaken in excess. Therefore, those who succumb to infection regularly should exercise in moderation, with regular rest breaks and at a suitable intensity,” advises Keeley.

If in doubt, regular lunchtime strolls or twiceweekly swims in a heated pool should do the trick, in

addition to classic movements such as carrying shopping and taking the stairs.

And there’s another good reason to get moving. “Most health experts agree that we don’t get more colds and viruses in the winter because we are being exposed to colder temperatures, but because we spend more time indoors with people who pass on their germs,” says Dr Riccardo Di Cuffa at Your Doctor (www.your-doctor. co.uk). “Try to get some fresh air whenever you can. Getting out regularly for a short walk will additionally help you get sunlight exposure to increase your levels of Vitamin D, which reduces the risk of seasonal affective disorder (SAD), or osteomalacia (softening of bones).”

■ A. Vogel Echinaforce Echinacea Drops (£4.50/15ml) are a herbal remedy that reduces cold and cough symptoms, and also boosts your immune system. Available at Boots or www.avogel.co.uk

■ DLux

3000 Daily Vitamin D Oral Spray (£8.45/15ml) from betteryou.com or Boots. Only 10 per cent of your daily Vitamin D intake can come from food, so it could be worth considering a supplement during the dark winter months – as the vitamin is known to help your immune system.

■ Not all Vitamin C supplements are created equal.

While pricey,

Altrient Liposomal Vitamin C (£35.99, www.abundanceand health.co.uk) has been shown to perform better than many cheaper brands when it comes to absorption (and as an added bonus can make your skin up to 61 per cent firmer too!).

■ Bio-Kult Advanced Multi-Strain Formulation (£9.48/30 capsules, available at Tesco or www.bio-kult. com) contains 14 strains of beneficial bacteria to help boost your gut health.

Please note: See your GP before taking any supplements, especially if you are taking, or are prescribed, any medication.

If you’re in a relationship, getting an early night on a wintery evening can have some serious benefits for your health, as well as your happiness. “Having a healthy sex life involves our nervous, circulatory and muscular systems for starters and therefore contributes to a healthy lifestyle,” says Riccardo. “A study by Wilkes University in the USA concluded that sex boosts the production of immunoglobulin, an antibody that helps fight colds and other viruses.”