7 Ways to Boost Your Immunity This Winter

Our immune system is an incredible defence network working 24/7. It protects us against infections, clears damaged cells, and even helps prevent cancers. To do this, it must pull off an amazing balancing act: recognising what belongs to us ("self") while attacking anything harmful ("non-self"). Most of the time, it does this beautifully. But when it fails, serious problems can arise.

With flu season around the corner here are seven ways you can support your immune health this winter:

1. Eat colourful fruit and vegetables – the antioxidants in these foods support immune cells. Anthocyanins are a family of potent “super-antioxidants” that give fruits and vegetables their blue, red and purple colours.  Blueberries, blackberries, raspberries, red grapes, cherries, red cabbage and red onion are all rich sources.

   
   

2. Look after your gut microbiome – the bulk of our immune system is actually in the gut, influenced strongly by the quality of our microbiome. Eating high fibre foods and including fermented products in your diet are the best ways to support the microbiome.

   
   

3. Avoid excess sugar – high sugar intake is pro-inflammatory and can impair immune responses.

   
   

4. Maintain a healthy weight – cells overloaded with fat send out signals that generate low-level background inflammation and weaken immune responses.

   
   

5. Exercise regularly – modest exercise supports immune activity with studies proving that exercise boosts T cell function. Aim for at least 150 minutes per week.

   
   

6. Avoid alcohol and smoking – both suppress immune function and are direct causes of cancer, and smokers are obviously at much higher risk of chest infections and ensuing complications.

   
   

7. Keep up with recommended vaccinations – Vaccines train your immune system in advance, so when you encounter the real infection, your defences are already prepared. They are one of the safest and most effective ways to prevent serious illness, hospitalisation, and even death. Seasonal flu jabs and COVID boosters are especially important during the winter months, when respiratory infections circulate widely. By staying up to date, you’re not only protecting yourself but also helping to protect vulnerable people around you.

From Thursday 2 October, our seasonal programme for Flu and Covid vaccinations will start:

- ⁠Flu vaccines are available for preschool age children, older adults, and those in clinical risk groups.

- ⁠Covid vaccines are available for those aged 75+ and for adults in clinical risk groups.

- ⁠Preschool children (ages 2, 3 and 4) will receive the nasal spray vaccine, which can be booked with a practice nurse at any time.

All vaccines are free of charge for eligible patients. Invitations are currently being sent out via text and email.

If you would like to make an appointment to see your GP you can now book online.