Winter is on its way, which means cooler days and earlier nights. Some of us may suffer from the blues during this period. According to the Seasonal Affective Disorder Association (SADA), these low feelings are caused by a biochemical imbalance in the hypothalamus (a region of the brain) as a result of shorter daylight hours and lack of sunlight during the winter.
When one starts to feel a cold coming on, it brings on a sense of dread. You never appreciate flu-free times more than when you lie your head down on a pillow and all of a sudden you’re completely congested and unable to relax. This lack of sleep, also brought on by frustrating fevers and body aches, has a knock-on effect on your mood over the weeks, when trying to kick the cold symptoms. A key part of our immune system is white blood cells (WBC).
The WBC’s job is to identify, attack, and remove foreign pathogens from our bodies. Our immune system reacts to pathogens in an immediate (innate) and learned (adaptive) way, which allows us to safely interact with our environment every day. When a WBC detects a foreign pathogen, it releases cytokines to tell other white blood cells to prepare to attack. Because low mood and stress can weaken your immune defences, looking after both your body and mind is especially important in the colder months.
Here are 5 things you can do to prevent the cold this winter and improve your overall health and wellbeing to stop pesky colds ruining your days and nights.
1. Eating Seasonal Colourful Veg
Stews, Soups and curries – warming, congestion-kicking and packed with vitamins and minerals to support immunity. These vegetables are great for supporting our immune system. The reason I say colourful is that they provide different phytonutrients and vitamins. For example, orange and red vegetables are rich in Vitamin A, which helps white blood cells fight infection, while leafy greens are packed with Vitamin C and other antioxidants to protect cells. The veggies suggested below are cheap, easy to obtain from your local supermarket and come in large volumes that will last you a good few mealtimes after preparation:
Carrots - Boost the immune system by providing beta-carotene and vitamin C, as well as antioxidants and polyphenols that reduce inflammation and oxidative stress.
Butternut Squash - Supports immunity through its high content of Vitamin A and Vitamin C, Provides antioxidants and magnesium, helping to protect against cell damage, inflammation, and illness.
Sweet potato - Providing beta-carotene and vitamin C.
Broccoli - Vitamin C and sulforaphane to activate antioxidant enzymes and combat free radical damage.
Ginger - providing antioxidants and anti-inflammatory compounds, such as gingerol, which can help reduce inflammation, strengthen your body's defences against infections, and fight free radicals that cause cellular damage.
2. Cutting down on alcohol consumption
UK culture at wintertime (or just in general) involves enjoying a beverage or two, to put it lightly. Whether you are at the local with mates or enjoying a few in the comfort of your home with loved ones, however, a night of overconsumption can disrupt our immune system.
Alcohol is known to compromise the immune system, and during the winter, along with contributing factors such as low temperatures, alcohol can exacerbate illness. I’m not saying don’t enjoy your favourite drink of choice, but be mindful of how much you are consuming on winter nights.
Drinking 5-6 drinks in a single session can suppress the immune system for up to 24 hours. Exposure to harsh weather at this time, combined with overconsumption, can have adverse effects on our ability to fight off the common cold.
3. Getting enough sleep
A good quality night's sleep is essential for keeping our bodies ticking over nicely. For most healthy adults, guidelines suggest at least seven hours of sleep. Sleep and the immune system are closely connected; it is fundamental to healing wounds, warding off infections, and protecting against chronic and life-threatening illnesses.
Researchers have found that during sleep, Certain parts of the immune system become more active. For example, there is an increased production of cytokines associated with inflammation. This activity appears to be driven both by sleep and by circadian rhythm, which is the body’s 24-hour internal clock. Sleep deprivation has been linked to chronic inflammation and an increased risk of infectious, cardiometabolic, cancerous, autoimmune, and neurodegenerative diseases.
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4. Enjoying the things you love
Taking time for ourselves and indulging in self-care is great for our overall health. This could be anything that makes you feel good: music we love, running a bath, time with friends and family or alone time with your favourite TV show or book. Engaging in a self-care routine has been clinically proven to reduce anxiety, depression and stress.
5. Staying Active
When it’s cold and a little wet, we often avoid the outdoors; however, wrapping up and getting out for a short walk can make a world of difference on our bodies. Even just 10 minutes of light exercise promotes the release of mood-boosting endorphins, reducing stress hormones and inflammation. This contributes to better cognitive function and greater resilience against cognitive decline. According to a 2019 research review, moderate-intensity exercise can stimulate cellular immunity by increasing the circulation of immune cells in your body. This helps your body better prepare for a future infection by detecting it earlier.
Researchers found that performing aerobic exercise at a moderate to vigorous intensity for less than 60 minutes (an average of 30–45 minutes) increases the recruitment and circulation of the immune system’s best defensive cells.
These findings indicate that regular exercise can enhance immune defence activity by making you more resistant to infection and better equipped to deal with infectious agents that have already gained traction in your body.
Conclusion
You can’t avoid every sniffle, but small changes to your daily routine can make a real difference. Eating well, getting enough quality sleep, staying active and taking time for yourself all help your body fight off infection more effectively. This winter, a bit of care and balance will go a long way towards keeping you healthy and feeling your best.