How Health Experts Avoid Disease (And the Supplements They All Recommend)

Can you hear that? Rumbling suppressed cough; a frantic Google search for “norovirus symptoms”; and Lemsip’s clumsy search through the closets. Winter sickness season is upon us, and it is coming for all of us, whether you like it or not.

But it doesn’t have to be so dramatic. The viruses and flu that are common during this period cannot be completely avoided, but there are certainly ways to boost your immunity. And no one knows this better than the health experts on the front lines.

We spoke to six of them to get their thoughts on how they can stay healthy all winter. From nutritional supplements to saunas and everything in between.

Dr. Ayan PanjaNHS doctor, author of The Health Fix and host of the podcast Saving Lives in Slow Motion.

“There’s no guarantee you’ll avoid getting sick as winter is the open season for cold and flu viruses, but some basics include good hand hygiene and not touching your nose to avoid spreading germs, and making sure your the house was warm, but not too stuffy (ventilate it well). ), and of course, make sure you eat well, sleep well, and take a decent daily dose of vitamin D.

Foods rich in nutrients, vitamins and antioxidants such as garlic, beans, legumes, leafy greens, and kiwi and citrus fruits rich in vitamin C are a good idea for good nutrition.

Vitamin D plays a key role in winter health in terms of immunity. Foods such as eggs and salmon contain vitamin D, but supplements have finally become mandatory in the UK these days as the best way to produce enough vitamin D is through healthy sun exposure. Supplementation is especially important from late fall through spring, when the sun gets stage fright in some parts of the northern hemisphere. So go away and if possible, get some natural daylight as the days are short, and keep moving when you can.”

Michael Baach, celebrity personal trainer

I’m a celebrity trainer with nearly two decades of experience helping clients stay healthy and fit all year round. I very rarely get sick or sick, and I attribute that to the science-based strategies I follow, especially in the winter.

• Start Taking Winter Supplements Early: I always start taking key supplements like vitamin D, sea moss, and multivitamins at the beginning of the season. Starting early gives your body time to build up these essential nutrients, ensuring your immune system is strong before cold and flu season hits.
• Strength training and regular exercise. Regular strength training improves immune function by improving circulation and reducing inflammation. I maintain a consistent workout routine year-round, which has been shown to reduce the risk of illness, especially in the winter.
• Prioritizing sleep. Quality sleep is vital for a strong immune system. Research shows that sleep deprivation weakens your ability to fight infections. I ensure that I sleep seven to eight hours every night, avoiding blue light before bed to improve sleep quality.
• Hydration and Electrolytes: I stay hydrated throughout the day and add electrolyte supplements to maintain fluid balance that supports cellular function and immunity. Proper hydration helps flush out toxins and keeps your body running efficiently.
• Sea Moss Supplement: Sea moss is a powerful immune-boosting supplement rich in essential minerals such as iodine, magnesium and zinc. Its antioxidant properties make it a valuable addition to my winter routine. (Although sea moss has shown promise in a variety of areas, much of the research is still in the early stages, especially regarding its effects on humans. However, there is some compelling animal research, and early data in humans suggests potential benefits, although more robust trials in humans are necessary for confirmation).
• Sauna: Regular sauna sessions improve blood circulation and detoxify the body, as well as support cardiovascular health. I go to the sauna a couple of times a week to help with recovery and strengthen my immune system.
• Stress management. Stress management is critical because chronic stress weakens the immune system. I use mindfulness techniques such as meditation and deep breathing to reduce stress and keep my immune system in tip-top shape.

Dr Helen Evan-Howells, GP and allergy specialist

To avoid getting sick during the winter months, I take a few smart precautions, such as avoiding direct contact with unwell friends or relatives and waiting a few extra days until their infections clear up. If I am visiting sick patients, I consider that we both wear a mask, we have all seen during the pandemic that this can be beneficial.

I also get some fresh air every day (for exercise and vitamin D), but I also bundle up warm and eat well.

I think the most any of us can do to stay healthy is to always make sure we have a nutritious diet full of fruits, vegetables, fish, nuts and seeds, which can help us develop beneficial gut bacteria and a “happy” microbiome. Along with this, I believe that exercise is crucial to staying fit and healthy.

In my work as a therapist caring for older adults, the people who live the longest and have the best health have one thing in common: exercise.

Given the busy lives we all lead, I think it is very important that everyone remembers to prioritize their health. Without good health, we all become worse off. Eat well, exercise, get rest.

Emily Leeming, microbiologist and author Genius Gut

I focus on maintaining a healthy gut microbiome because your gut microbiome works in tandem with your immune system: 70 percent of your immune cells are in the gut. Instead of taking expensive gut health supplements, I try to focus on getting plenty of fiber in my diet.

Fiber is an overlooked nutrient that plays an important role in maintaining gut health, which in turn supports your immune system. Fiber feeds our gut bacteria, and most of us only get 60 percent of the fiber we need each day. You need roughage made from whole grains, beans, fruits and vegetables.

Adding a large quantity fermented foods Foods included in your diet, such as kefir and fermented vegetables, have been shown to increase gut microbiome diversity, a sign of a healthy gut microbiome, and reduce markers of inflammation. Chronic excess inflammation can weaken your immune response, making you more susceptible to infections such as colds and flu.

From October to March I also take vitamin D supplements as it plays a crucial role in immune function and during the winter months the sun is not strong enough for us to get it ourselves.

Lucy Upton, pediatric nutritionist and nutritionist

Staying healthy may seem impossible with an (almost) two year old running around my house, but I can highlight some key things:

• Wash your hands regularly – I know this sounds obvious, but it’s one of the best ways to prevent the spread of nasty bugs like norovirus, which can more easily go home with your baby in the nursery. I’ve also gotten my daughter into a daily routine: We wash our hands when we get home from daycare, after light play, and before eating.
• Focus on having lots of color in my family’s diet: lots of different vegetables in stews and winter dishes, fruit added to cereals or porridges, crumbles with different types of fruit, and more. Fruits and vegetables are an excellent source of fiber for maintaining gut health (where 70 to 80 percent of our immune cells are found) and can be full of antioxidants.
• Go outside, even if the weather is bad and even if it’s just for five minutes. It’s easy to want to stay home, but many scientific studies show the benefits of exposure to nature on a person’s immune response.
• Eat plenty of gut-healthy foods such as fruits, vegetables, legumes, legumes, nuts, seeds and whole grains. The health of our gut is closely linked to the health of our immune system, so make sure to eat plenty of plants that contain fiber and prebiotics2.
• And make sure you (and your kids) get the recommended vitamin D supplement daily during the winter months. It is a key nutrient for immune health and many others, but is deficient in a significant percentage of adults and children. Check your supplement carefully to ensure it contains 10 mcg/400 IU of vitamin D and take it with it to optimize absorption. food containing some fat.

Kuljeet Bhogal, Health and Wellness Physiologist, Nuffield Health

There are a number of things you can do to reduce your risk of getting sick. For example, ensuring timely vaccinations. You can find out more information about your eligibility and booking. Here.

Washing your hands regularly and thoroughly is one of the easiest ways to protect yourself and others, especially after blowing your nose, sneezing or coughing; after traveling on public transport; and before eating or handling food. The most effective hand washing method may be found here.

Finally, maintaining a healthy lifestyle can help optimize your immune system to fight off any germs it may encounter. This may include:

• Achieving adequate sleep. Lack of quality sleep can compromise the immune system; therefore, it is important to sleep the recommended seven to eight hours a night.
• Maintain good hydration. Drinking two to three liters of water per day can help flush out toxins from the body.
• Eating a variety of fruits and vegetables. They can provide essential antioxidants as well as vitamins and minerals to further support the immune system.

Vitamin C and zinc are known to boost the immune system, but if there’s one thing I could recommend to stay sharp in cold weather, it’s to remember the role vitamin D plays. This vitamin is usually supplied through the skin in daylight, which is especially limited during the dark and cold winter months.

The government recommends considering taking 10 mcg of vitamin D daily in autumn and winter (please check with your doctor if you have any medical conditions before taking supplements).