Cold and flu season has started with the chances of getting sick a lot higher than usual.
If you have work or social plans, you might want to avoid getting sick with colds making you feel tired and uncomfortable.
While it can be hard to completely avoid getting sick throughout the winter, there are a few things you can do to improve your chances of staying healthy.
A nutritionist has shared her tips on how to support normal immune function with simple habits you can do every day.
Five ways to avoid cold and flu this winter
Pauline Cox, the Director of Functional Nutrition at Hunter & Gather, has shared her ways of staying healthy in the winter.
Eat plenty of protein
Protein is important for immune function and helps your body repair itself.
It is a good idea to include a source of protein in your meals in the colder months.
Pauline said: “Eggs at breakfast, chicken with lunch, fish with dinner, or incorporating beans and tofu into your meals are straightforward ways to include protein in your diet.
“Rather than making meals more complicated, start by checking that your plate includes a good source of protein alongside other ingredients.”
Having a varied diet
Your immune system needs a range of different nutrients to function, making it important to include different fruits and vegetables in your diet.
Pauline added: “People often start thinking about their immune system only once they feel a cold or illness coming on, but nutrition deserves our attention throughout the year.
“Rather than searching for one ‘superfood’ when you start feeling unwell, focus on building meals around a variety of nutrient-dense whole foods.”
Make easy but nourishing meals
You can easily batch cook meals like soup, stew, and bolognese to make sure you have something nutritious in your freezer that is quick to heat up.
You can also prepare things like overnight oats and breakfast muffins to make it easier to keep yourself fed in the morning.
Pauline said: “Have a few simple meals you can turn to on days when you’re run down or unwell.
“Stirring bone broth into soups or stews is an easy way to add more protein and rich, savoury flavour to your meals.
“There is no single food or supplement that can stop you from catching the flu, and good nutrition isn't a replacement for medical advice.
“What we can control is giving our bodies the nutrients they need to function normally.
“Small, consistent habits can support overall health throughout the colder months.”
Getting enough vitamin D
Sunlight is not strong enough in the winter for your body to produce sufficient vitamin D.
Pauline said: “Oily fish such as salmon, sardines and mackerel, as well as egg yolks, can help, but it can be difficult to get enough through food alone.”
You can also take a daily supplement to get your vitamin D in.
Eat zinc-rich foods
Zinc helps to keep your immune system working, with meat and shellfish being good sources of zinc.
Pauline added: “A varied, balanced diet should be the starting point.
“Including zinc-rich foods in the meals you already enjoy is a straightforward way to support your daily intake.”
Will you be using any of these tips to keep cold and flu away in the winter? Let us know in the comments.
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