COUGHS on the train, sniffles in the office and people complaining of sore throats – it’s that time of year again.

If you have been affected by Covid, flu, respiratory syncytial virus or norovirus, winter bugs are widespread.

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Cases of all four diseases have surged in recent weeks, and experts warn we are speeding towards a ‘quadruple epidemic’ winter, with infections predicted to soar Christmas.

That’s not to mention common coldwhich, although milder, wreaks havoc on millions of us all winter.

Thankfully, there are some simple steps you can take strengthen your immune system and keep those pesky insects away.

Dr Chun Tang, GP at Pall Mall Medical, told the Sun on Sunday Health: “There are certainly ways to improve your immune system and keep it at its best.

“It’s less about making it impossible to get sick and more about helping your immune system work more efficiently so it can easily fight disease.

“Strengthening your immune system helps it stay ready to deal with winter bugs like the flu, norovirus, Covid and the common cold.

“When it’s in good shape, it’s better at detecting and fighting these viruses, which can help prevent you from getting sick or at least make any illness milder and shorter.”

From yogurt bowls to comedy nights, here are his top 16 tips.

1. TAKE A TUPUR

Getting warm and cozy under the covers when it’s cold outside can actually be beneficial to your health, says Dr. Tang.

“Sleep allows your body’s healing processes to take full effect,” he adds.

“Aim for at least seven to nine hours a night. Long, quality sleep helps your immune cells work more efficiently.”

2. MOVE

It can be difficult to drum up motivation exercise when it’s pitch black and cold outside.

But finding time to go to the gym, take a yoga class, or even take a walk in the park can help you stay healthy.

“Moderate exercise increases circulation, which helps immune cells move throughout the body,” says Dr. Tang.

“Think about walking, cycling or dancing a few times a week.”

3. FIVE-A-DAY

Fruit and vegetables are packed with vitaminsminerals and antioxidants that keep your immune cells healthy, says Dr. Tang.

Aim for five different types each day and remember, fresh, frozen, canned and juices count!

For vitamin A, try leafy greens like spinach and kale. For C go to oranges and strawberries, and avocados and mangoes are packed with vitamin E.

4. GO PRO

Another way to inject some immune-boosting goodness into your diet is through fermented foods.

“Things like sauerkraut, kimchi, kefir, and yogurt are full of probiotics that help keep your gut microbiome balanced,” says Dr. Tang.

“Since about 70 percent of your immune system is in your gut, this is really important.”

Why not try swapping your morning toast for a bowl of fruit and yogurt? Choose one that contains “live and active cultures” for all the benefits.

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5. FUEL ON

Protein is important for building immune cells, so make sure you’re getting enough, adds the doctor.

For adults, this is 0.75 g per kilogram body weight every day, according to NHSwhile children need at least two servings of protein from vegetable sources (beans, chickpeas, lentils, tofu) or one from animal sources (meat, fish, eggs).

6. SLURP AWAY

And make sure you drink enough fluids so that your pee is pale yellow.

“Staying hydrated keeps mucus moist, which is one of your body’s first barriers against viruses,” says Dr. Tang.

“Also, it keeps the immune cells moving.”

7. CHILL OUT

The prelude to Christmas can be stressful. But watch out.

“Chronic stress can wear down your immune system,” warns Dr. Tang.

“Mindfulness, meditation or taking a few minutes to relax each day can reduce stress hormones and support immunity.”

8. PUSSY

Laughter can also reduce stress and increase immune-boosting antibodies, according to the expert.

So go down to one comedy clubwatch a funny movie or simply hang out with friends who make you giggle.

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9. GET TESTED

Do you have nutritional deficiencies or other health problems that may be weakens your immune system?

Dr Tang says a blood test, booked through your GP or paid for privately through a company such as Nuffield Health, is a good way to check.

“They can test for markers of inflammation and white blood cell counts,” he adds.

“You can then make targeted dietary changes, add supplements or address problems early.”

10. STEP OUTSIDE

Daylight is scarce in the UK winter, but Dr Tang urges: “Get some sunshine if you can.”

Vitamin D is vital for the development and function of our immune system, he adds.

Taking a daily supplement can be an inexpensive and safe way to increase vitamin D levels, especially in the elderly.

You can pick up a tin of 120 tablets for £4 in Tesco.

11. SEASON GONE

Take a ginger shot or add the root to your meals and hot drinks, along with garlic and turmeric.

“While not a magic solution, they are natural anti-inflammatories and immune boosters—and they taste great,” says Dr. Tang.

12. KEEP CLEAN

It goes without saying that you should wash your hands with soap before cooking and after using the toilet, but it is especially important during the winter.

“Proper hand hygiene reduces your chances of getting infections, so wash your hands often,” says Dr. Tang.

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13. CUT SPRAY

Whether it’s work parties or family get-togethers, the holiday is synonymous with drinking.

“But too much alcohol can weaken immune cells, so moderation is key,” says Dr. Tang.

Cut down on the number of drinks you order or choose low or no alcohol options to stay within the NHS guideline of 14 units per week.

14. GET YOURSELF

Nothing feels better than jumping into a steaming hot shower when it’s chilly outside.

But why not try lowering the temperature next time?

“Cold showers can stimulate immune activity and make you feel rested,” says Dr. Tang.

A study published in the journal PLOS One found that taking a 30-second cold shower every morning for 60 days reduced sick days by 30 percent.

15. DON’T JUST POP PILLS

There are tons of supplements on the market that promise to keep you healthy.

And there is some evidence that zinc and elderberry provide immune support, it says GP.

“But they work best when your diet and lifestyle are already balanced, so prioritize those things first,” he adds.

16. BE JABBED

The best way to be sure is to get vaccinated.

“They are one of the most effective ways to ‘train’ your immune system for seasonal threats and reduce the risk of passing on infections,” says Dr. Tang.

There are jabs for flu, Covid and RSV, so check your eligibility and book it today.

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