Build your winter defences

SPRITZ LAVENDER ON YOUR PILLOW

A study in The Journal of Alternative and Complementary Medicine found that people who used lavender essential oil reported better sleep compared with those who did not. It’s thought that inhaling the floral aroma helped to induce a sleepy state.

DON’T TOUCH YOUR FACE

It can transfer viruses, such as COVID-19, into your system. Research in 2015 found we touch our faces on average 23 times an hour! Catch coughs and sneezes in tissues and throw them straight into the bin.

EASE OFF BOOZE

Drinking too much alcohol can damage your immune system by depriving the body of valuable immuneboosting nutrients, and by reducing our white blood cells’ ability to kill germs. Don’t exceed 14 units a week (2.1 units is 175ml glass of wine), and ensure you have at least two alcohol-free days each week.

GO FOR A WALK

Walking for 30-40 minutes five times a week almost halves a woman’s risk of catching a cold, found an American study. Moving raises body temperature and boosts circulation.

WASH YOUR HANDS

Washing our hands regularly for 20 seconds has become second nature to us all – and it’s one of the best ways of avoiding a cold too. ‘The only way to avoid catching a cold completely is to avoid all human contact. Too extreme? The social distancing and hand hygiene we are aware of thanks to COVID-19 will also limit the spread of colds,’ says Professor Ron Eccles, former director of the Common Cold Centre at Cardiff University.

SAY NO TO STRESS

Long-term stress can affect the ability of white blood cells to fight infection, making us more susceptible to illness. ‘There’s no quick way to reduce stress, however, mindful steps such as breathing exercises, warm magnesium baths before bed, regular exercise and avoiding caffeine can all help you feel more relaxed,’ says Lola Biggs, dietitian for Together Health.

FEEL THE LOVE

Regular sex can protect against colds and flu, as those who make love once or twice a week make 30% more immunoglobulin A cells (viral antibodies) than those who don’t***. What better excuse to get between the sheets?

TOP UP YOUR VITAMIN D

‘Sunlight is our primary source, so getting out in the daylight is important,’ says nutritionist Kim Pearson. ‘But you can also get some vitamin D from fatty fish like tuna, mackerel and salmon, as well as eggs.’

GET THE FLU JAB

Every year, the flu jab is offered to the 30 million people most at risk of contracting seasonal flu. This year, it’s even more important than ever to get yours. Over 50? You may be eligible for a free jab, so see nhs.uk to check. ‘Getting the flu jab is crucial in increasing your immunity,’ explains pharmacist Deep Patel. ‘Not only does the jab protect you from catching flu, but it can also prevent you from spreading it. We forget healthy people can still get seriously ill from the flu.’ It may even help reduce severe symptoms of COVID-19, found a new study **** .