Chertsey, Surrey
Mickle Hill, Pickering
Cirencester, Gloucestershire
Stapleford, Cambridgeshire
Corsham, Wiltshire
The weather has suddenly turned, and it is feeling quite wintery out there today. My surgery is full of coughs and colds, we are hitting flu season and Covid is still very much with us, so I thought I’d take the opportunity to share my tips on how to keep your immune system in top form this winter.
Eat to support immunity
Eat a wide variety of colours – different pigments mean different antioxidants and your immune system thrives on diversity. Try to incorporate immune supporting foods such as garlic, onions and leeks, turmeric and ginger and citrus fruits and berries rich in vitamin C.
Take a daily probiotic
Around 70% of our immune system lives in our gut. A good quality probiotic promotes a healthy microbiome and improves immune resilience. My favourite probiotic (and the one that my husband and I take every morning) is called Symprove. The company is offering Rangeford Owners a 50% discount at www.symprove.com/drdawn
Prioritise vitamins
Vitamin D levels drop in winter months because of reduced sunlight. Topping up with a daily supplement will support healthy immune function.
Zinc and vitamin C supplements also promote healthy immunity.
Stay active
Exercise helps keep immune cells circulating. Moderate regular movement like walking, cycling or swimming are best. Intense exercise can actually temporarily stress the immune system. Wherever possible try to exercise outdoors to promote natural vitamin D exposure.
Sleep well
Sleep is the time when your immune system repairs and strengthens. Aim for 7 to 9 hours. The human body likes routine, so try to go to bed and get up at the same time every day. If you struggle with sleep, invest in a dimmer switch in your bathroom and bedroom. Bright light promotes wakefulness. Cut out all caffeine after midday. Caffeine has a half-life of 8 hours, meaning that if you have a cup of coffee at midday, half that dose will still be in your system at 8pm.
Manage stress
Chronic stress can weaken your immune system. In terms of our stress reaction, we are still in caveman days. Our reaction to stress is a surge in adrenalin. If the stressor in your life is a mammoth coming over the horizon, that adrenalin rush will allow you to run faster to escape or to aim your arrow or catapult more accurately, and when you have escaped or slain said mammoth, the adrenalin surge is over. But, in 2025 our mammoths come in the form of financial worries, relationship difficulties, family tensions and work-related stress and those stressors don’t come and go so quickly. They have a habit of hanging around and eventually that long-term exposure to adrenalin and cortisol can take its toll on the immune system. Make sure you factor in some “me time”, to go for a walk, practice mindfulness or keep a journal of positive thoughts and your immune system will thank you.
Wash hands regularly
Most viruses are spread by hand-to-hand contact rather than through coughs and sneezes. The pandemic may seem a distant memory now, but the importance of regular handwashing was a key message during lockdown, and it is a habit we should keep.
