In what researchers are calling a scientific breakthrough, a new study has proven how cold air damages our immune response occurring in our noses – giving us a firm biological reason as to why we get more respiratory illnesses in winter.

The study found that, in fact, reducing the temperature inside the nose by as little as 9 degrees Fahrenheit (5 degrees Celsius) kills nearly 50% of the billions of virus and bacteria-fighting cells in the nostrils, according to the study published Tuesday in The Journal of Allergy and Clinical Immunology.

Unfortunately, in addition to the above, this year seems especially tough. The unseasonal spike in cases of flu, Covid, and RSV, is being blamed on our lack of immunity following the social distancing and masking employed during the pandemic. And as a result, hospitals around the country are once again being overwhelmed, according to public health officials.

Looking after ourselves during these winter months is crucial if we are to avoid or minimise illness and disease. Therefore, here I have written a short guide on winter wellness and staying well during this cold period.

1. Try to get fresh air as often as possible

It’s easy to want to stay indoors in winter. The urge to hibernate in the warmth is a natural one when temperatures fall sub-zero, however staying inside for days on end, with nothing but artificial warmth and no fresh air can increase your chances of getting sick over winter.

Therefore, try to get out for some fresh air as many times in the week as you can. Choose a time preferably when the sky is blue and clear or it’s not raining. Dress warmly in a thick coat, gloves, and warm shoes, and step out and feel that winter air. Admire how beautiful and crisp the world looks when there is snow on the ground. You’ll feel much better for it.

2. Keep up your exercise regime

We all know that it can be harder to stay motivated when it’s cold outside and the days are shorter and darker. But, keeping up your regular exercise routine will help to boost your immune system and ward off nasty bugs.

There are plenty of types of exercise you can do indoors including yoga, Pilates, spinning, swimming, or weight training, or make the most of a beautiful sunny winter’s day, with a power walk or gentle jog around your local park.

3. Eat warm and nutritious foods

During the winter months, we lean towards warming foods such as soups, stews, and casseroles to counteract the cold. It’s important to keep our meals as vitamin heavy as possible, so fill your dishes with dark leafy greens, root vegetables, citrus, and pomegranate, which thrive in the chill of winter. These fruits and vegetables are laden with nutrients, antioxidants, and fibre, which will increase your energy levels and help keep that winter weight at bay. Try to fight the urge to splurge on carbohydrate-laden foods such as white bread and pasta as these will only cause an energy slump shortly after digestion and can also increase your risk of IBS or other gastro-symptoms.

5. Keep drinking water

It’s a common mistake to think that we need to drink more water in summer than in winter. In fact, we need to keep hydrated just as much, if not more during the winter months as winter dehydration is particularly harder to notice when the weather is cold. It is absolutely essential that you keep hydrated to regulate your body temperature, allowing your body to carry important nutrients and oxygen around your body as well as remove harmful toxins from the body. Keeping well hydrated during the winter also ensures that the barriers used to protect your body from colds and flu are fully functional and completely intact.

6. Keep an eye on Vitamin D Levels

If you seem to be succumbing to many colds, flu, or stomach bugs that are doing the rounds, then you could be lacking in Vitamin D. Similarly, if you feel like you have a persistent low mood or lack of energy, then this could be down to the same reason.

Both our immune system and our mood rely on vitamin D, which is made in our bodies after exposure to the sun. Therefore, it is not uncommon for people to become vitamin D deficient during the winter months when sun exposure is greatly minimised. Vitamin D also helps ensure that our bodies absorb and retain calcium and phosphorus for building bone. Ask your doctor for a blood test to determine where your vitamin D levels fall. If yours are low, you may benefit from a daily vitamin D supplement of between 400–800 IU/day.

7. Get enough sleep

Getting enough good quality sleep is essential to keep your immune system strong. A lack of sleep can affect your immune system, and medical studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.

Our sleep-wake cycle is regulated by a hormone called melatonin, which is released in response to light exposure. Exposing yourself to too much light at night – especially that which is emitted from computer screens, TV screens, or electronic devices – can inhibit the release of melatonin which in turn can affect the quality and quantity of sleep achieved. This, in turn, will probably make you feel sluggish and tired the next day when you wake up.

Try to go to sleep and wake up at the same time each day regardless of the season, and make sure your pre-sleep routine is gentle and relaxing to get you in the mood for a peaceful night’s sleep.

8. Turn to natural remedies to prevent disease

Keeping some natural remedies at home can be really useful so you can start taking them at the first sign of a cold or flu. Olive leaf, garlic, echinacea, elderberry, vitamin C, and zinc may help to boost your immunity and increase your resistance to those nasty winter viruses.

Regular Acupuncture can also help to boost your immune response system and help to improve your resistance to infection. Studies have shown the effectiveness of acupuncture in improving the body’s immune function by increasing white blood cell and T-cell numbers, with results lasting up to a month after treatment. Many things that affect your immune system negatively, such as poor sleep, stress, and anxiety, can also be addressed through acupuncture so that the underlying issues affecting your immune system can be improved as well as treating the immune system directly.

If you are looking for ways to boost your immune system, then I would love to hear from you. We can discuss a bespoke treatment schedule to help reduce symptoms and improve your quality of life.

46, Cheltenham Mount
Harrogate
HG1 1DL

mobile: 07787 831275

patti.hemmings@hotmail.com