Getting Ready Before Winter: Build Immunity With Sleep, Food and Exercise

Winter is coming, and nature is slowly sending its signals. Sometimes there is sweet sunshine, sometimes light rain at night — and in this changeover, the body shrinks in the early-morning cold.

The advice says people should prepare themselves in advance to avoid colds and coughs during this seasonal change and to strengthen the body's defences.

It calls for specific lifestyle changes to strengthen immunity naturally and to fight through any change of season.

The first advice is to ensure enough sleep. Sleep and immunity are deeply connected, and one good night's sleep can multiply well-being.

Older people should sleep at least seven hours a day, the advice notes. Sleeping less raises the risk of catching colds and coughs.

The diet should include plenty of fruit, vegetables, nuts and lentils. The antioxidants in these plant-based foods protect the body from harmful free radicals and help immunity by keeping the gut healthy.

Healthy fats in olive oil or sea fish reduce inflammation in the body and raise its ability to fight pathogens, the advice also says.

Fermented or probiotic foods such as yogurt increase good bacteria in the digestive system and protect the body from harmful germs.

People are advised to stay away from excess sugar and refined carbohydrates, because too much sugar can increase weight and weaken immunity.

For exercise, the advice is to build a habit of moderate exercise such as brisk walking, light jogging or cycling for at least 30 minutes a day or 150 minutes a week, which helps keep the body's immune cells active.

Dehydration lowers the body's performance and weakens immunity, so people are advised to drink water when thirsty and keep the body hydrated.

Long-term mental stress increases inflammation in the body, so keeping stress under control through meditation, yoga or favourite activities is important, the advice says.

If needed, immunity-supporting elements such as vitamin C, vitamin D, zinc or garlic can be included in the diet on a doctor's advice, it notes.

These small lifestyle changes during the seasonal transition will keep the body lively and ready to fight the winter, the advice says.