Boost Your Immune Health This Winter

Evidence-Based Tips to Support Recovery from Flu and Other Viruses

As winter viruses like flu, COVID-19, norovirus, and RSV surge, taking steps to support your immune system is more important than ever.

According to the Financial Times, this is shaping up to be the worst flu season in years, putting immense strain on healthcare systems.

While it’s impossible to avoid every germ, you can help your body recover faster and handle infections better with a targeted approach to nutrition, rest, and self-care.

As a BANT-registered Nutritional Therapist, I specialise in helping people optimise their immune function, giving them the tools to stay resilient and bounce back quicker when illness strikes. Here’s your guide to staying resilient this season and bouncing back quickly if you do get sick.

Immune-Boosting Foods, Herbs, and Nutrients

• Vitamin D

  • Why it helps: Vital for immune cell function and often deficient in those with fatigue or frequent infections.

  • Tips: Include fatty fish (like salmon), egg yolks, and fortified foods in your meals. A daily supplement can help, but it’s best to test your levels to avoid under- or over-supplementing. This can be done via your GP, an at home test or I can arrange a private test for you.

• Zinc

  • Why it helps: Essential for immune health and can shorten the duration of colds.

  • Tips: Snack on pumpkin seeds, add chickpeas or lentils to soups, or enjoy zinc-rich oysters if they’re your thing.

• Vitamin C

  • Why it helps: A powerful antioxidant that protects cells and supports immune responses.

  • Tips: Steam broccoli, snack on kiwi, enjoy berries, or add bell peppers to stir-fries. Frozen berries can be especially soothing if you’re feverish.

• Mushrooms

  • Why they help: Varieties like shiitake or maitake contain beta-glucans that enhance immunity.

  • Tips: Roast mushrooms with garlic and turmeric or add them to hearty soups.

• Probiotics

  • Why they help: A healthy gut is a foundation for a strong immune system.

  • Tips: Include natural yogurt, kefir, sauerkraut, or kimchi with meals.

• Herbs and Spices

  • Garlic: Crush into soups or stews for its antimicrobial properties.

  • Ginger: Brew fresh ginger tea to soothe and warm the body.

  • Turmeric: Add to smoothies or golden milk for anti-inflammatory benefits.

  • Oregano: Use generously in dishes for antiviral support.

  • Green Tea: Swap your usual brew for green tea to enjoy immune-boosting antioxidants.

What To Do If You Catch a Virus

If you fall ill, don’t push through it—rest is crucial. Here’s how to help your recovery:

• Rest and Sleep

  • Give your body the energy it needs to heal. Avoid overexertion and take time to rest properly.

• Stay Hydrated

  • Drink plenty of water, herbal teas, or homemade broths. Avoid alcohol and caffeine, which can dehydrate you.

• Debunking the “Starve a Cold, Feed a Fever” Myth

  • Eat light, nourishing meals like soups or smoothies when you’re hungry and stay hydrated. Listen to your body rather than following outdated advice.

• Sweat It Out

  • Use a warm bath, sauna, or blankets to create a mild “fake fever” that supports your immune system.

• Steam for Relief

  • Inhale steam to ease congestion, adding eucalyptus oil for an extra boost.

• Nutrition for Recovery

  • Stick to simple, nutrient-rich foods like bone broth, vegetable soups, and smoothies with fruits, greens, turmeric, or ginger.

• Ease Stress

  • Chronic stress can weaken immunity. Meditate, breathe deeply, or engage in calming activities to support your recovery.

• Let Fevers Work (to a Point)

  • Fevers are a natural defense mechanism. Only treat them if they’re dangerously high or making you uncomfortable.

The Takeaway

Staying well isn’t about avoiding every virus—it’s about equipping your body to handle them effectively. By nourishing your immune system, prioritising rest, and following these evidence-based tips, you’ll recover faster and feel stronger in no time.

If you’d like personalised support to boost your immune resilience and tackle fatigue, book a free 20-minute Health Review call with me today, and let’s create a plan to keep you energized, balanced, and thriving.

Sound good? Book in a free 20 minute Health Review call and see if we can work together.

I'm Gemma Westfold, BANT registered Nutritional Therapist.