6 ways to avoid catching a cold this winter

The reason for this seasonal increase has never been categorically proven, but there are a number of scientifically verified ways to improve your immunity that could help you avoid the dreaded lurgy. I’m going to let you in on the secret.

1. Maintain a healthy diet

Nutrients like vitamins A, C, and E play an important role in strengthening the body against incoming viruses.

Vitamin C, for instance, helps produce white blood cells, which are your body’s natural defenders against infection. Vitamin A supports the health of your skin and respiratory linings, which are often the first line of defense against pathogens. Vitamin E acts as an antioxidant, helping protect cells from damage.

Build your meals around colourful fruit and vegetables like bell peppers, sweet potatoes, broccoli, berries, and dark leafy greens. A good rule of thumb is that the more natural colour a food has, the more your immune system is going to benefit from it.

Staying hydrated is equally essential for immune health, as water helps flush toxins from our system to keep the body functioning at its best. Aim for around 6 to 8 glasses a day and adjust based on your activity level.

If plain water isn't your thing, try herbal teas and broths for a warm, nutritious, and comforting alternative. Add a squeeze of lemon for extra vitamin C, or try ginger tea for an antioxidant-rich, anti-inflammatory treat.

2. Keep a 'positive mental attitude' (PMA)

Sustaining a positive mental attitude (PMA) won’t only stand you in good stead at work (and in life in general); it can also help to prevent illness. This is because we release different hormones depending on our outlook.

Thinking positively releases the immune boosting hormone DHEA, while thinking negatively releases the immune suppressing hormone cortisol. So staying positive can help you stay healthy.

To start, introduce small but manageable practices into your routine. Mindfulness exercises, gratitude journaling, and deep breathing techniques can be especially helpful.

Staying socially connected is another powerful tool for mental wellbeing. Even short interactions with friends or family can release oxytocin, the “feel-good” hormone, which supports immunity by lowering stress levels. Through small amounts of consistent effort, you can start to build a positive mindset that bolsters your overall health.

3. Don't overdo the exercise

Exercise is vital in boosting your immune system because it stimulates the production of white blood cells, the cells that attack bacteria; and it also improves the circulation of your immune cells.

While regular exercise strengthens the immune system, overdoing it can actually have the opposite effect. When you exercise, your body produces more white blood cells, the primary defenders against bacteria and viruses, and boosts immune cell circulation. However, consistently high-intensity workouts can elevate cortisol and adrenaline, signaling stress to your body.

A well-rounded weekly plan might include two to three days of moderate-intensity cardio (like brisk walking or cycling), two days of strength training, and a day dedicated to flexibility and balance (such as yoga or Pilates).

Not only does this mix help maintain immune health, but it also keeps workouts interesting and reduces the risk of injury. If you're not sure about taking a fitness break, remind yourself with love that there's no amount of exercise you can do that will magically prevent you from getting ill at some point throughout the year.

4. Give yourself a break

Just as physical activity supports immunity, rest is crucial for maintaining it.

Giving yourself at least two days off from high-intensity exercise each week can help prevent excessive cortisol buildup, reduce stress, and allow your immune system to recover. When you’re feeling unwell, especially if you have a fever or fatigue, prioritising rest over exercise is essential – pushing through could worsen symptoms and delay recovery.

Sleep is equally vital. Aim for 7–8 hours of sleep each night, as your body uses this time to repair tissues and produce immune-boosting proteins like cytokines. If you’re recovering from an infection, you may even need additional sleep to fully restore your immune strength. 

Develop a bedtime routine that relaxes you, like reading, meditating, or having a warm bath, which can signal to your body that it’s time to wind down. Investing in quality rest and recovery not only prevents overtraining but helps your body stay resilient against seasonal colds and flu.

5. Put the cigarettes down

It’s no surprise that cigarettes and their smoky relatives are bad for you, but it’s less well known that when it comes to catching colds, they are a major contributor.

Smoking increases the production of a number of stress hormones that suppress immune function. It also increases the body’s exposure to harmful ‘free radicals’ that counter our antioxidant defences, thus increasing the likelihood of illness.

If you're unsure where to start, speak to your GP about the best ways for you to quit smoking. They'll be able to point you in the direction of some really valuable (and mostly free) community programs designed to people looking to give up smoking for good.

6. Always wash your hands

Lastly, the best way to avoid getting sick is to avoid the germs that cause sickness. Make sure you wash your hands regularly and effectively, especially after travelling on public transport, after going to the bathroom and before eating food. 

This simple action can reduce your risk of illness and prevent spreading germs to others. It’s also wise to carry hand sanitizer when soap and water aren’t available, particularly on public transport or in crowded places.

Regularly disinfecting frequently touched surfaces, like your phone or door handles, can also help minimize exposure to pathogens.

Practicing good hygiene doesn’t just protect you; it supports community health by limiting the spread of germs, especially important during winter when colds and flu are more prevalent. Keeping up with these simple habits can make a big difference in staying well during the colder months.

Last updated Friday 25 October 2024

First published on Tuesday 19 November 2019