Winter strategies to beat colds flu and viruses

Winter brings a heightened risk of colds, flu, and other infectious illnesses due to colder weather, spending more time indoors, and reduced sunlight exposure. In the UK, the NHS estimates that adults catch an average of 2–4 colds per year, with higher rates during the colder months. Supporting the immune system with proper care routines, vitamins, and hygiene practices can help bolster defences against illness. Here’s a breakdown of effective strategies, including the role of oral health in the prevention of colds and flu.

HOW TO PREVENT COLDS AND FLU

Oral Health and Immunity

Good oral hygiene can play a surprisingly important role in overall immunity:

• Limit Bacteria Overload: The mouth is a gateway for bacteria and viruses to enter the body. Poor oral health can lead to gum disease or tooth decay, which increases inflammation and weakens the immune response. In the UK, 47% of adults have gum disease to some degree, according to the British Society of Periodontology.
• Practices for Oral Health:
  • Brush twice daily with fluoride toothpaste.
  • Floss daily to remove bacteria and food particles from between teeth.
  • Use an antibacterial mouthwash to reduce harmful oral bacteria.
• Professional Dental Care: Regular check-ups and cleanings can address oral infections that might strain the immune system. The NHS recommends a dental check-up at least once every 6–12 months for most adults.

Nutrition and Vitamins

Proper nutrition is crucial for a strong immune system:

• Vitamin C: Found in citrus fruits, bell peppers, and broccoli, it supports the production of white blood cells. In the UK, studies suggest that many people fail to meet the recommended 40mg/day of vitamin C, especially during winter months.
• Vitamin D: Around 1 in 6 adults in England has low levels of vitamin D, particularly during winter when sunlight exposure is reduced. The NHS recommends 10 micrograms daily of vitamin D through supplementation during autumn and winter.
• Zinc: Found in nuts, seeds, and lean meats, zinc helps combat viruses and supports wound healing.
• Probiotics: Yogurt, kefir, and fermented foods can help maintain a healthy gut microbiome, which is closely linked to immunity.
• Hydration: Drink plenty of water to keep mucous membranes moist, which helps trap and eliminate pathogens.

Hygiene Practices

Hygiene remains a cornerstone of the prevention of cold and flu viruses:

• Frequent Handwashing: Use soap and water for at least 20 seconds, especially after touching shared surfaces or before eating. According to Public Health England, proper handwashing could reduce the spread of respiratory infections by 16–21%.
• Avoid Touching the Face: Reduces the risk of transferring germs from hands to the mouth, nose, or eyes.
• Clean High-Touch Surfaces: Regularly disinfect doorknobs, phones, and other commonly used items.

Lifestyle Adjustments

Healthy habits contribute to overall resilience:

• Sleep: Aim for 7–9 hours per night to allow the body to repair and strengthen its immune defences. A survey by the Sleep Council found that 30% of UK adults sleep for less than 6 hours per night, which can weaken immunity.
• Exercise: Regular moderate exercise improves circulation, allowing immune cells to move more efficiently throughout the body.
• Stress Management: Chronic stress suppresses the immune system. Practices like meditation, deep breathing, or yoga can help.
• Be Proactive and Plan Some Pampering: Winter months can leave us all feeling a little drained and run down. Take steps to try beauty treatments and the best self-care health hacks. Research by the Mental Health Foundation shows that 74% of UK adults have felt so stressed in the past year that they felt overwhelmed or unable to cope. Activities that promote relaxation can improve overall well-being.