Protect Yourself

Want to avoid getting sick this winter? Follow these simple tips to keep your immune system strong and healthy

Cold and flu season is upon us again, and thanks to Covid, every sniffle and cough is still a source of panic. The pandemic has made us even more vigilant about staying healthy – and many people have reported suffering from colds and flu less often thanks to consistent hand sanitising and mask wearing.

But is there anything else we can do to protect ourselves and our immune systems further, and make sure we stay fighting fit through the winter? The answer is yes – and we’re here to help.

Exercise

Regular exercise can contribute to overall health and a strong immune system. Try to get about 30 minutes a day if possible – even going out for a short walk can do a lot of good!

Sleep

A good night’s sleep is essential for a healthy immune system. Studies have shown that people who don’t get enough rest are more likely to get a cold or flu, and will take longer to recover once they do pick up an illness. Aim for seven to nine hours of quality sleep a night and practice good sleep hygiene – like turning off electronic devices an hour before bed, keeping your bedroom at a comfortable temperature and reserving your room just for sleep (not work or watching TV, etc).

Smoking

Cigarettes really take a toll on your immune system – smokers are more likely to get sick, and smoking makes infections like the flu worse. If you’re a smoker, resources like www2.hse.ie/ quit-smoking can help you quit.

Vitamin C

Vitamin C plays an important role in your immune system, and a deficiency in the vitamin has been linked to an increased risk of getting sick. Foods rich in vitamin C include citrus fruits, berries, broccoli and potatoes, or you could try a supplement if you don’t think you’re getting enough of these foods in your diet. Studies have shown that while vitamin C supplements may not stop you from getting a cold altogether, it can reduce how long your cold lasts – decreasing the duration by 8% in adults and 14% in kids.

Zinc

Zinc is a mineral that helps fight infection and can also help to reduce the duration of colds. It’s found in dairy, eggs, meat, beans and nuts. If you’re a vegan or vegetarian, you are more likely to suffer from zinc deficiency, as are people with digestive problems like Crohn’s disease. A supplement can help, but it’s best to check with your doctor first.

Vitamin D

Vitamin D has been proven to reduce viral infections such as the flu. We absorb vitamin D from the sun, but low sunlight levels in Ireland during the autumn and winter months, as well as things like SPF, mean many Irish people have a vitamin D deficiency. You can also get vitamin D from some foods like salmon, sardines and eggs, but in many cases doctors often recommend supplementation.

Vitamin C supplements can reduce how long a cold lasts

Vitamin B

Vitamin B works closely with your immune system to ward off infections like the flu, and one of the tell-tale signs of deficiency is the production of serum antibodies which make you more likely to get a respiratory infection. Vitamin B is found in foods like chickpeas, potatoes, liver, tuna and salmon.

Magnesium

Magnesium is a wonder mineral that helps in forming bones, decreasing inflammation, and regulating your immune system. It also helps you to manage stress and sleep better – and well rested, relaxed people are less likely to get sick. Foods rich in magnesium include spinach, dark chocolate, avocados, nuts, seeds and whole grains, or you could also try a supplement.