SIX LIFESTYLE CHANGES TO HELP PROTECT AGAINST WINTER BUGS AND COLDS

It's that time of year when bugs and colds sweep across the UK. From stomach flu to the common cold, winter brings all sorts of unpleasantness with it.

If you're dreading falling ill, then there are a few habits you can incorporate into your daily routine that can boost your immunity. By making some changes in your life, you may be able to dodge the sickness season.

Nutritionist Ed Tooley from The Turmeric Co. has shared his top tips to stay healthy this winter.

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Your diet is the first line of defence against illness, according to Ed. One of his top tips is to "eat the rainbow".

This means ensuring you build your meals around brightly coloured vegetables such as carrots, peppers and sweet potatoes. Berries can be a great option too, as they have lots of antioxidants as well as vitamins A, C, and E that protect your immune cells, reports the Express.

It's also a good idea to avoid high sugar and ultra-processed foods. Ed said: "This becomes especially challenging during the colder months as the impending festive treats remain a temptation, so it is important to remain conscious of intake.

"Alcohol consumption is also key to watch out for during the holiday season, particularly sugary drinks like cider and liqueurs, as it actively suppresses your immune function at a time when you need it most."

It will also help to build up a healthy gut microbiome by getting enough fibre. Whole grains, legumes and vegetables will help, as will fermented food like yoghurt and kefir.

Ed explained: "When your gut is healthy and balanced, your body is much better equipped to mount an effective response when viruses like cold and flu enter your system. Think of your gut as the training ground for your immune system."

Getting proper sleep is just as crucial for dodging winter bugs.

If you're running on empty sleep-wise, your body's defences become far more susceptible to nasty illnesses.

Ed explained: "Think of sleep as the time when your body repairs itself and your immune system recharges. Accumulating "sleep debt" by consistently not getting enough rest creates a deficit that undermines all your other healthy efforts."

His final recommendation for warding off seasonal sniffles involves ensuring you're getting the right nutrients.

Vitamin C will bolster your body's defences, and you'll find this powerhouse in citrus fruits and berries.

Vitamin D is another essential nutrient that helps regulate your immune response - and given Britain's lack of sunshine during the colder months, it's vital to make a conscious effort to boost your intake.

You can get Vitamin D from mushrooms.

Zinc offers another brilliant way to strengthen your immune defences and can be sourced from meat, seafood, pulses and seeds.

Ed's final suggestion is turmeric.

He explained: "Turmeric (specifically its active compound curcumin) provides anti-inflammatory and antioxidant benefits that support immune function and help your body respond to infections."

2025-12-11T04:28:35Z