How to beat the winter bugs

At the time of writing, September 11th, 2024, there is barely one person I have spoken to since the start of September, when we were plunged, unceremoniously, straight into autumn, who isn't feeling the tell-tale signs of a winter bug advancing.

Personally, I can feel a tenderness in my throat, a subtle swelling in my neck, and a light throbbing in my head.

Therefore, I wanted to share my strategies for building immunity during the winter. I don't say 'boost' immunity, because that would mean you have an extra strong response to a cold. Which you don't want. We want the immune system balanced and strong so it can respond to challenges swiftly and appropriately.

The following strategies work, they're evidence based, and wholesome, but they aren't a quick fix (sorry).

VITAMIN D

Vitamin D is a master at helping regulate the immune system, and is important for gut health, which rules 80% of the immune system. Ideally top up through the summer by exposing your limbs to the sun between 11 and 3pm, for at least 10 minutes before applying suncream. We've had very little sun in the UK and unless you've been on a beach in Greece in the summer, it's doubtful you've had enough exposure. It's a good idea to get your levels tested so you know how robust or low they are, bearing in mind that NHS reference ranges are much lower than optimal ones. Having good levels between 100 and 150 mol/L may enable you to be up to 11 times less likely to catch a virus, and if you do, it won't be nearly as bad. We saw this time and again during Covid, although the official channels didn't like to talk about it. If you have dark skin or cover your skin up a lot, the need to top up is even more important. To supplement, look for a liquid vitamin D3 with K2 combination, of around 1000 IU daily.

SLEEP

There is nothing, NOTHING, that supports the immune system as well as consistent, proper sleep will. So make sure you're going to bed well before midnight, ideally, to get maximum benefits, in the dark. Get good sleep by getting a good dose of bright daylight first thing and during the day but reducing bright and blue light exposure in the evening, not having any caffeine after midday, or earlier, avoiding alcohol, and have a calming routine before bed (a bedtime routine is for everyone, not just babies). Frustratingly, as I know only too well, sleep can be a significant issue during perimenopause, in which case carving out stress busting techniques is paramount, including simply some time when you're silent and allowing your nervous system to just be, and allow your mind to process and think so that it isn't finding time in the early hours of the morning to do that. Sour cherry can top up dropping melatonin levels, chamomile is underestimated at soothing and calming, especially for those with ADHD, and if those aren't working, it is well worth talking to your GP about some body identical progesterone.

COLOURFUL, NUTRIENT DENSE FOOD

The pigments that give plant foods their colour are packed with antioxidants, and these powerful compounds are super effective at supporting overall immune health. A diet rich in nutrients, i.e. one that is freshly made with whole ingredients, no added sugar and with lots of healthy fats, quality sources of protein and low GI, complex carbs, will be providing you with lots of nutrients. Zinc, rich in nuts, seeds and seafood, is especially helpful, as is vitamin A which is found in organic organ meats, whole dairy and orange and green plant foods. I don't think there is any coincidence that foods such as sweet potatoes, pumpkins, squash and citrus foods come into season over the winter. Including a little fermented foods or probiotics, like sauerkraut and live yogurt is very beneficial for the microbiome, plays a strong role in your immune system too.

HYDRATE

To support your lymphatic system which carries nutrients around the body and removes the rubbish away. Being dehydrated makes it harder for your immune system to work well. Having a glass of warm (not cold) water on waking is an excellent way to start the day off really well (and feel more energised), and then having herbal teas, soups and broths, like bone broth, is a brilliant way of ensuring good hydration. There's no evidence behind the idea of having 8 glasses of water a day - these hard and fast rules don't encourage you to tune into your body and sense what it needs, which will change day to day. Aim for light Champagne-coloured pee - if it's darker, drink more, if it's lighter or clear, maybe don't have so much.

STRESS MANAGEMENT

Finding ways to give your body, and nervous system, a clear sign that it is safe and can relax, is one of the most powerful things you can do for your body, if not THE most important thing. It's what I base my perimenopause program, The Menopause Mystery School on. But in modern life we don't take it seriously enough, or we recognise it but we put it off until later, or tomorrow, or another time. This suggestion is about you prioritising time for you. Time doing something that involves connecting with nature, getting lost in something creative, laughing with friends, tending to your body like having a long bath or painting your nails or getting a massage, meditating or doing some form of mindful exercise or praying, getting perspective from volunteering and giving back, or noticing the glimmers, the small, beautiful things that are always there. There is a lot of good evidence behind gratitude, and that's wonderful if you're drawn to it, but it can also be stressful if you're going through a hard time, and shaming, so I prefer looking out for the glimmers. Lastly, just reading a book, having a cup of tea in the garden, or daydreaming can be wonderfully soothing. I cannot emphasise the importance of this more - if your body is relaxed, your digestion works, you sleep and your immune system can fire up in all the right ways.

EXERCISE (and cold water therapy)

Somewhat counter intuitively given the last point, the gentle stress exercise and cold water therapy puts on your body can be a great thing. It can stretch your capacity and enable you to cope and roll with the punches more, and cold water immersion is proven to be very supportive for the immune system. However, it's not for everyone - if you're drawn to it, or curious, have a go, if you're repulsed, then avoid it. But do find a way to incorporate more movement into your week. Movement that you really enjoy, not what you feel you should be doing. Exercise tends to get you outside, often in nature, and is a wonderful way to release stress and boost endorphins. If you exercise outside during winter, like walking the dog in all weathers including rain and snow, that's super beneficial. Yoga is excellent for calming the mind and bringing you back in touch with your body, as well as being a great exercise in itself.

WARMTH

I’m a big believer in keeping warm when it’s cold, and eating warm food during the winter, as Traditional Chinese Medicine has advocated for thousands of years. It makes total sense to nurture warmth and support the body by not eating cold foods straight from the fridge or drinking ice cold drinks in autumn and winter, and not let yourself shiver at your desk as you work in a cold room. Apart from anything else, viruses replicate easily when it’s colder, which is why we all feel the bugs coming on when the temperature drops. So embrace the soups, stews, curries and teas, and wrap up with soft blankets and fill up the hot water bottle (I’d favour that than cranking up the heat btw). It doesn’t mean you can’t go cold water swimming, just make sure you warm up gently and thoroughly once you’re out.