With winter in full swing and the annual cold and flu season upon us, it’s the perfect time to think about protecting yourself and others.
As you know, wash your hands often, cover your coughs and sneezes, avoid touching your face, keep indoor ventilation, stay home if you’re sick, and get your flu shot.
But beyond this familiar advice, there are also useful steps you may not know about. Here are the latest discoveries and little-known strategies to help you and your family survive cold and flu season.
Humidity is the key
It’s no secret that ventilation is important to prevent the spread of cold and flu viruses. But, often overlooked, humidity plays an equally important role in the spread of these viruses.
According to research Influenza viruses survive longer in dry air, which is why outbreaks often peak in the winter when central heating dries homes and workplaces.
Also, when humidity is low, the tiny droplets we exhale evaporate into even smaller particles. These can hang in the air longer and travel farther, increasing the chances of the virus spreading.
Dry air also weakens your body’s natural defenses by drying out your body’s protective mucus. eyenose and throat.
This not only makes it harder to catch and eliminate germs, increasing the risk of infection, but also slows recovery time and worsens symptoms such as coughs, sore throats, and stuffy noses.
Evidence suggests that maintaining indoor humidity in the “Goldilocks Zone” of 40-60% makes the environment less hospitable to viruses, while also keeping airways moist and better fighting infections.
It’s important to keep crowded spaces ventilated, but cold, dry air often enters in the winter, which can actually reduce indoor humidity. That’s why scientists recommend balancing fresh air with appropriate humidity levels to reduce the spread of colds and flu.
The most effective way to add moisture to the air is with a humidifier, especially one that has built-in controls to adjust humidity levels.
the myth of exercise
For decades, the conventional wisdom was that endurance sports temporarily suppressed the immune system, increasing the likelihood of disease.
But in 2018, Dr. John CampbellA senior lecturer in the School of Health Sciences at the University of Bath has turned this idea on its head. his research has shown That exercise can actually boost your body’s immunity.
“Intense exercise temporarily increases the number of immune cells circulating in the blood. After exercise, levels drop below baseline. This was once thought to be an ‘open window’ for infection,” Campbell says.
“We now know that these immune cells are not lost; instead, they migrate to susceptible tissues such as the lungs to seek out infections. This suggests that exercise can actually strengthen the immune system.”
Campbell emphasizes that exercise is good for your health and can help prevent disease, so there’s no need to fear that exercise will weaken your immune system.
“Aerobic exercise such as running or brisk walking is great for increasing circulation of immune cells.
“We also know that strength training (weightlifting) plays a role, as muscle tissue releases proteins that support immune function. A combination of both types should provide the best and broadest support for the immune system.”
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Prioritize vitamin D over vitamin C
Vitamin C may help slightly shorten the duration of the disease, but unfortunately there is little evidence that vitamin C can prevent the disease in the first place. On the other hand, vitamin D proven Helps strengthen our immune system.
18% of adults aged 19-64 in the UK are deficient in vitamin D. The NHS recommends that everyone takes a 10 microgram vitamin D supplement daily during the dark season (October to March).
There are two types of vitamin D supplements: vitamin D2 and vitamin D3. a recent researchBut it turns out that taking vitamin D2 can actually reduce the levels of vitamin D3, which our bodies use to support our immune system.
“We found that people who took vitamin D2 had lower vitamin D3 levels, even compared to people who didn’t take any supplements,” he says. emily brownprincipal investigator of the study at the University of Surrey.
Professor Susan Lanham New“Vitamin D2 appears to activate enzymes in the body that speed up the breakdown of vitamin D3. Research has also shown that D3 switches on beneficial genes that strengthen antiviral and antibacterial defenses, but D2 does not seem to have this same effect,” it adds.
Dr Brown stressed that everyone in the UK should still take vitamin D supplements, saying: “Our research suggests that vitamin D3 is the best option, but further research is needed to fully understand the long-term difference.”
The flu vaccine isn’t just for grandparents.
Another common myth is that only older adults or people with serious health conditions need the flu vaccine. In reality, the flu can infect anyone. Even healthy adults can become seriously ill.
Children, who are essentially tiny germ factories, are the biggest spreaders of influenza. They can also become very unwell because their immune systems are still developing and their airways are narrow, making them more susceptible to serious complications such as bronchitis and pneumonia.
In fact, children under 5 years of age have one of the highest rates of influenza-related hospitalizations.
For these reasons, the UK government recommends that all children aged 2 to 16 receive the influenza vaccine.
In 2025, the vaccination program will be expanded to include 2- and 3-year-olds who can be vaccinated at local pharmacies, making it easier for families to protect not only their young children but also those around them.
Many people also don’t realize that, as adults, you can still get a private flu jab even if you’re not eligible for a free NHS jab.
Pharmacies and some GPs offer this medicine for a small fee, usually between £15 and £25, making it a cheap and effective way to protect yourself if you’re worried about catching the flu.
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