Regular physical activity, a diet rich in antioxidants and probiotics and good hand hygiene can all help boost your immune system.

As the colder months set in, common symptoms like sneezing, coughing, a runny nose and a sore throat become more frequent.

To speed up recovery from a cold and to prevent it from returning, it’s important to strengthen your defences and boost your immune system.   

Six habits to boost your defences

Here are six simple yet effective habits to keep your defences strong:

Antioxidants in your diet. Dark green, red, and yellow fruits and vegetables, along with almonds and sunflower seeds, are rich in antioxidants. Also, increase your intake of zinc (a mineral found in seafood, red meat and whole grains, that can help reduce the duration of cold symptoms).

Up your probiotics. Foods like yoghurt, kefir and kimchi are rich in probiotics, which can help prevent colds and ease symptoms when they appear.

Get moving. Regular physical exercise boosts the immune system and lowers the risk of illness and inflammation. So, put on your trainers and go for a run, ride your bike, or do a bit of skipping rope a few times a week.

Wash your hands. A habit we learned during the pandemic that remains crucial: hand washing. It’s a simple and effective way to reduce germs and prevent infections. If soap and water aren’t available, carry a hand sanitiser with at least 60% alcohol.   

Get good sleep. Poor sleep can increase the risk of catching infectious diseases. Try to go to bed and wake up at the same time every day, avoid using your mobile phone before bedtime, and sleep in a quiet, dark room for optimal rest.

Manage stress. Stress and anxiety release cortisol and adrenaline, which can weaken your immune defences. Combat stress with relaxation techniques like yoga or meditation to keep your defences strong.

Sources:

Diez consejos para prevenir un resfriado. Heraldo. January 2019.

Claves para prevenir y tratar el resfriado. Tucanaldesalud.es. February 2023.

This post is also available in: Portuguese (Portugal)