As we wave goodbye to summer, cold, flu and other viruses rear their heads. Here’s how to minimise your chances of catching a cold.
From the beginning of a new school term to the mass return to work after summer trips, September through to December is rife for colds and flus. We know what to expect when it comes to recovering from a cold, but how can we dodge getting unwell, or at least nip it in the bud early on?
L360 sat down with some experts to discover how to minimise our chances of catching a cold this chilly season.
How can I avoid getting a cold?
According to Dr Divpreet Sacha, a GP at Neko Health, we see more colds in winter because we tend to be packed indoors together in poorly ventilated spaces, where viruses can spread more easily.
“Combine lower vitamin D levels with dried out nasal passages from central heating and more time on crowded public transport, and you’ve got the perfect recipe for a cold to spawn.”
To no surprise, Dr Divpreet says that the “most effective prevention strategy” is hand hygiene. The NHS recommends spending around 20 seconds washing your hands, or the amount of time it takes to sing Happy Birthday To You twice.
She adds that getting enough sleep and managing stress can also help to stay healthy. “While there’s little research on it, regular sauna use also shows promise for reducing respiratory infections through anti-inflammatory and stress-reducing effects,” Dr Divpreet explains.
Read more: Sleep meditation techniques for a good night’s rest
Does wrapping up warm prevent colds?
We might remember family members shouting out to wear a hat and scarf before heading out during the winter. Dr Divpreet debunks this old wife’s tale, explaining: “I’m afraid it’s a myth. Colds are caused by viruses that spread from person to person, not from being cold. Your scarf won’t protect you, however cosy it feels.”
The best immunity foods and vitamins for winter
At L360, we’re huge supporters of eating your way to better immunity — a habit that becomes increasingly important as we enter the winter season. “Think of it as feeding your immune system the building blocks it needs,” Dr Divpreet adds.
Sarah Carolides is head of nutrition at Zooki and a functional nutritionist at the prestigious Lanserhof clinic in London. She explains that vitamin C supports the immune system against viruses, making it vital to increase intake.
“The body can only absorb a certain amount of vitamin C from normal supplements as it needs to assist the absorption through something called active transport.” She recommends taking a liposomal supplement, which will help us absorb more of the vitamin.
Sarah explains that collagen-rich and fermented foods are ideal for supporting the gut, which is where up to 80% of the immune system is housed or produced.
Bone broth, soups, kimchi, kefir, sauerkraut and kombucha are all great foods to focus on implementing into your winter diet, while probiotics can also help to reduce specific strains of colds.
Dr Divpreet also points to a lack of vitamin D as affecting many of us in the UK. “If you’re deficient, supplementation genuinely reduces respiratory infections. Most of us need it October to March.”
Sarah adds: “Vitamin D stimulates the production of antimicrobial peptides, which strengthen the body’s first line of defence against viruses.” She recommends that those with darker skin tones need to be more aware of vitamin D, as their bodies naturally produce less.
Read more: Comfort food recipes we’re making on repeat this winter
Early warning signs of a cold
- Scratchy throat
- Sneezing
- Runny nose
- Subtle tiredness
- Nasal congestion
- Mild headache
What should I do to get rid of a cold fast?
“Acting within the first 24 hours matters,” Dr Divpreet says, adding that taking zinc lozenges early can reduce the duration of a cold. Dr Hannah Strange, founder of holistic brand The Strange Apothecary says that at the first sign of symptoms, we should increase our fluids, sip warm herbal teas and use steam inhalation with eucalyptus essential oil to support the respiratory system.
“The best way to beat a cold is to nourish your immune system, manage stress and listen to your body’s early warning signs,” Hannah adds.
Feature image: Pexels
