Colds & flu? Not you!

Dr Sarah Brewer, GP and expert in complementary medicine, reveals how you can avoid picking up a bug this winter

Dr Sarah on seeing off the beastliest bugs

At this time of year, my surgery is full – but have you ever wondered why some people sail through winter sicknessfree, and others get every bug going? The good news is that it’s possible to boost your immune system to fight off viruses, and take practical steps to avoid catching coughs and colds.

STOCK UP ON THE SUNSHINE VITAMIN

During winter, there is too little ultraviolet light to trigger vitamin D production in the skin. Lack of vitamin D is increasingly recognised as a risk factor for respiratory infections during the colder months. A study of almost 19,000 adults found low vitamin D levels increase the risk of developing a cold by 36%. Public Health England now recommends taking a daily 10μg (400 IU) vitamin D supplement in autumn and winter. Higher intakes of 25-50μg vitamin D3 may be more appropriate to maintain optimum blood levels, especially in older people who have reduced dietary absorption.

PRACTISE GOOD HYGIENE

In winter, as many as one in three GP consultations are for chest infections such as coughs, colds and flu. Winter bugs are highly infectious and spread easily through airborne droplets when coughing and sneezing. They can also survive for as long as a day on door handles and other items. Hygiene is key – wash your hands regularly and thoroughly for 15-20 seconds (the time it takes to sing two choruses of Happy Birthday!). Use antiviral hand sprays and wipes. Don’t touch your face, eyes or mouth with your hands as this can introduce cold viruses through mucous membranes. Avoid people during the early stages of a cold, especially when they are coughing and sneezing. If you develop a cold, consider staying at home rather than spreading germs!

EAT IMMUNEBOOSTING FOODS

Even a minor lack of nutrients such as selenium and iron can lower your immunity and increase your risk of infection. Eat at least five servings of fruit and veg a day to supply you with vitamins, minerals and a wide variety of antioxidant polyphenols with natural antiviral and antibacterial actions. Oily fish (including salmon, mackerel, herring, sardines) contain essential fatty acids for good immune function, so eat some at least twice a week or consider

taking an omega-3 supplement. The live bacteria in bio yoghurt and probiotic supplements also have an immune-boosting action. The results of 12 clinical trials involving children and adults showed probiotics were better than a placebo in reducing episodes of acute upper respiratory tract infections

(URTI). Those taking probiotics were 47% less likely to experience at least one URTI than those taking a placebo, and in those who did develop a cold, probiotics also shortened the duration of symptoms.

THINK ABOUT VACCINATIONS

Anyone who is aged 65 and over, or has a long-term health condition, should seriously consider having an annual flu vaccination. Immunisation against pneumococcal pneumonia is also available – a single vaccination protects for life if you are over

65, while others may need a five-yearly booster, depending on their underlying health problem. Check with your GP’S surgery.

HAVE AN EARLY NIGHT

Sleep is a time of relaxation, regeneration and rejuvenation, during which your body secretes growth hormones to regulate healing and repair, and immune reactions are activated to fight disease. Lack of sleep impairs your immunity and makes you more likely to experience symptoms when exposed to infection. A study involving 164 adults found that those sleeping less than five hours a night were 4.5 times more likely to develop a cold when exposed to a rhinovirus than those sleeping more than seven hours a night.

LOOK AFTER YOUR LUNGS

Respiratory illnesses such as the common cold, influenza and acute bronchitis are more common in people who smoke, as tobacco damages the airways. So if you are a smoker, one of the best things you can do for your winter health is to quit. Ask your surgery about local stop-smoking services, which are free and greatly increase your chances of quitting for good.

AND IF ALL ELSE FAILS…

If you do come down with a bug, the herbal remedy Pelargonium sidoides (African geranium) is one of the most effective treatments for upper respiratory viral and bacterial infections. A review of eight trials confirms it can help reduce symptoms such as a sore throat, cough, runny and blocked nose. It also helps to relieve acute laryngitis, bronchitis and sinusitis. I swear by it!