THE DREADED CHRISTMAS COLD – AND HOW TO AVOID IT

SADLY, ’TIS THE SEASON TO CATCH A VIRUS, BUT YOU CAN BOOST YOUR IMMUNE SYSTEM SO YOU’LL BE LESS LIKELY TO SUFFER

It’s the most wonderful time of the year – until you pick up a bug and you’re swapping Christmas cocktails for snotty tissues and bingeing Netflix in bed. So, why do we always get ill during the Christmas period, and is it possible to avoid it?

December is official gloves and hats season, but while low temperatures don’t create more viruses, our changing habits can weaken your immune system.

“People are at increased risk of catching viral respiratory infections like the common cold or the flu around Christmas,” explains Claire Nevinson, superintendent pharmacist at Boots.

“During the winter months, the temperature drops, and the weather becomes cold and damp, which can lead to people spending more time mixing indoors, where viruses can be easily spread through droplets in the air from coughing and sneezing.”

Christmas can also be a stressful time for many people. The pressure associated with shopping, travel, or hosting family (we’ve all had that one big Christmas row) makes us more vulnerable to illness.

“During a stressful event, the body can release [the hormone] cortisol. If this happens regularly or over a prolonged period, cortisol can suppress the immune system,” adds Claire. “It’s therefore really important to find ways to help manage everyday stress.

“Some ways to help do this include regular exercise, eating a healthy and balanced diet, and scheduling in time for self-care – some people find meditation or breathing exercises beneficial.”

Given that we tend to be presented with far less healthy food at this time of year and socialise more in the run-up to Christmas – hello, work-do hangover – it means we’re often putting our bodies in a more vulnerable position. To counteract this, here are five steps we can take to hopefully dodge the festive lurgy...

GET YOUR VITS AND SANITISE

if you’re not already into your supplements or vitamins, it may be a wise time to invest. try a supplement such as leapfrog’s immune, which has ingredients including the anti-viral and anti-inflammatory lactoferrin and zinc to help ward off any symptoms as soon as you feel them niggling at you. and while we’re on the subject, vitamin C and D are also great to stock up on.

if you threw away your hand sanitisers postlockdown, be sure to purchase a new bottle and pop it in your bag – using it every time you’ve been on public transport or at the supermarket could help kill off any bugs you may have picked up.

PRIORITISE SLEEP

When you’re not partying the night away at yet another festive gathering, getting enough sleep is key to avoiding illness. experts recommend up to nine hours a night, especially when you’re making up for lost sleep. a lack of shut eye is known for creating chronic health problems, such as heart disease and obesity, while little to no sleep means your body hasn’t had time to restore itself, so will be more likely to fall victim to bugs and viruses.

if you’re not sure how much sleep you should be getting, data from wearing a tracking device such as a Whoop or a smartwatch can help you understand how much you personally require.

EAT YOUR GREENS

Chocolate, wine and beige food – tick. Christmas is a fun time to indulge, but consuming too much sugar and processed foods can weaken the immune system.

“eating a healthy, balanced diet is key to supporting your overall health and immunity. this means eating a wide variety of nutritious foods in the right proportions while maintaining a healthy body weight,” explains Claire.

She adds that it’s important to plate up foods rich in vitamin C and zinc (think citrus fruits and leafy veg) while getting vitamin D from your diet is especially important in the winter, as it will “regulate the amount of calcium and phosphate in the body, which contributes to keeping bones, teeth and muscles healthy – and it also supports a healthy immune system”.

WALK THIS WAY

yes, we know, hitting the gym isn’t exactly on your to-do list when there are mince pies and prosecco to enjoy. But exercise can help regulate high blood pressure, allow you to sleep better and keep you more focused while you’re at work.

Getting outside in nature, whether it’s running or walking, will also help to lift your mood, keep stress at bay and give you time out of your routine to focus on yourself.

TIDY UP

if your office desk is groaning under the weight of clutter, you could be housing bugs you’ve picked up from outside. Give your desk and keyboard a clean every evening and lunchtime. the same goes with your home – the cleaner you keep it, the fewer viruses will be able to survive on surfaces. if you can, invest in an air purifier to keep the air you breathe as clean as possible – it will not just kill allergens, but some viruses too.