16 ways to boost immune system to protect against winter ‘quadruple-demic’

COUGHS on the train, sniffles in the office and people complaining of a sore throat – it’s that time of year, again.

Whether you have been hit with Covid, flu, respiratory syncytial virus or norovirus, winter bugs are rife.

Cases of all four illnesses have surged in recent weeks, and experts warn we are hurtling towards a winter “quadruple-demic”, with infections predicted to skyrocket over Christmas.

That’s not to mention the common cold, which, although milder, wreaks havoc on millions of us every winter.

Thankfully, there are some simple steps you can take to boost your immune system and keep those pesky bugs at bay.

Dr Chun Tang, GP at Pall Mall Medical, tells Sun on Sunday Health: “There really are ways to improve your immune system and keep it in its best shape.

“It’s less about making it impossible to get ill and more about helping your immune system to work more effectively so that it can easily fight illnesses.

“Boosting your immune system helps it stay ready to handle winter bugs such as flu, norovirus Covid and the common cold.

“When it’s in good shape, it’s better at spotting and fighting these viruses, which can help prevent you from getting ill or at least make any illness milder and shorter.”

From yoghurt bowls to comedy nights, here’s his top 16 tips.

1. TAKE A NAP

Getting warm and snuggly under your duvet when it’s cold outside could actually be beneficial for your health, Dr Tang says.

“Sleeping allows your body’s healing processes to go into full effect,” he adds.

“Aim for at least seven to nine hours a night. Long, quality sleep helps your immune cells work more efficiently.”

2. GET MOVING

It can be hard to drum up the motivation to exercise when it’s pitch black and freezing outside.

But finding time to go to the gym, attend a yoga class or even take a walk in the park could help keep you healthy.

“Moderate exercise boosts circulation, which helps immune cells move throughout your body,” Dr Tang says.

“Think brisk walking, cycling, or dancing a few times a week.”

3. FIVE-A-DAY

Fruit and veg are packed with vitamins, minerals, and antioxidants that keep your immune cells healthy,” Dr Tang says.

Aim for five different types every day and remember, fresh, frozen, tinned and juiced count!

For vitamin A, try leafy greens such as spinach and kale. For C go for oranges and strawberries, and avocados and mangos are packed with vitamin E.

4. GO PRO

Another way to inject some immune-boosting goodness into your diet is through fermented foods.

“Things like sauerkraut, kimchi, kefir, and yoghurt are full of probiotics that help keep your gut microbiome balanced,” Dr Tang says.

“Since about 70 per cent of your immune system is in your gut, this is really important.”

Why not try switching your morning toast for a bowl of fruit and yoghurt? Pick one that contains “live and active cultures” for the full benefits.

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5. FUEL UP

Protein is essential for building immune cells, so make sure you’re getting enough, the doctor adds.

For adults, this is 0.75g per kilo of body weight each day, according to the NHS, while children need at least two portions of protein from vegetable sources (beans, chickpeas, lentils, tofu) or one from animal sources (meat, fish, eggs).

6. SLURP AWAY

And ensure you drink enough fluid that your pee is pale yellow.

“Staying hydrated keeps mucus moist, which is one of your body’s first barriers against viruses,” Dr Tang says.

“Plus, it keeps immune cells moving.”

7. CHILL OUT

The run-up to Christmas can be stressful. But beware.

“Chronic stress can wear down your immune response,” Dr Tang warns.

“Mindfulness, meditation, or taking a few minutes to relax each day can reduce stress hormones and support immunity.”

8. HAVE A GIGGLE

Laughter can also reduce stress and increase immune-boosting antibodies, according to the expert.

So get yourself down to a comedy club, watch a funny film or simply spend time with friends who make you cackle.

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9. GET TESTED

Do you have a nutrient deficiency or other health issues that may be weakening your immune system?

Dr Tang says a blood test, booked through your GP or paid for privately through a firm like Nuffield Health, is a great way to check.

“They can test for markers of inflammation and white blood cell counts,” he adds.

“You can then make targeted dietary changes, add supplements, or address issues early.”

10. STEP OUTSIDE

Daylight hours are lacking during winter in the UK, but Dr Tang urges: “Get a little sunshine if you can.”

Vitamin D is vital for the development and function of our immune system, he adds.

Taking a daily supplement may be a cheap and safe way to increase vitamin D levels, especially in the elderly.

You can pick up a pot of 120 tablets for £4 in Tesco.

11. SEASON AWAY

Grab a ginger shot or add the root to your meals and hot drinks, along with garlic and turmeric.

“While not a magic fix, they are natural anti-inflammatories and immune-boosters — and they taste great,” Dr Tang says.

12. STAY CLEAN

It goes without saying you should wash your hands with soap before preparing food and after going to the toilet, but it’s particularly important over the winter.

“Proper hand hygiene reduces your chances of catching infections, so wash your hands often,” Dr Tang says.

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13. CUT BOOZE

Whether it’s work parties or family get-togethers, the festive period is synonymous with drinking.

“But too much alcohol can weaken immune cells, so moderation is key,” Dr Tang says.

Cut back on the number of drinks you order or opt for low or no-booze options to stay within the NHS guideline of 14 units a week.

14. TAKE THE PLUNGE

Nothing feels better than jumping into a steaming hot shower when it’s chilly outside.

But why not try turning the temperature down next time?

“Cold showers can stimulate immune activity and leave you feeling refreshed,” Dr Tang says.

A study published in the journal PLOS One found that having a 30-second cold shower every morning for 60 days decreased the number of sick days by 30 per cent.

15. DON’T JUST POP PILLS

There are loads of supplements on the market that promise to keep you healthy.

And there is some evidence that zinc and elderberry provide immune support, says the GP.

“But they work best when your diet and lifestyle are already balanced, so prioritise those things first,” he adds.

16. GET JABBED

The best way to stay safe is to get vaccinated.

“They’re one of the most effective ways to ‘train’ your immune system for the season’s threats and reduce the risk of passing infections on,” says Dr Tang.

There are jabs for flu, Covid and RSV, so check if you are eligible and book it today.

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