Do you catch everything that’s going round every winter? You’re definitely not alone. While there’s no magic food, supplement or secret hack that can turn you into a germ-proof superhero overnight, there are a few small changes that can give your immune system a better chance of doing its job.
There’s no magic immune booster
Unfortunately, no single food, drink, shot, tablet or potion can “boost” your immune system so much that you never get ill. The British Nutrition Foundation is very clear that immunity relies on a whole mix of nutrients, not one miracle ingredient.
It’s about building a generally supportive routine: what you eat, how you sleep, how stressed you are, how active you are and even how often you wash your hands all add up.
Eat the rainbow
You’ve heard “five a day” a million times, but how you get those five matters too.
Fruit and veg are packed with vitamins, minerals and plant chemicals that your gut microbes can turn into helpful compounds that support your immune system. Different colours tend to mean different plant chemicals, so the more colours on your plate, the wider the mix your body gets.
A simple winter challenge:
- Aim for at least 5 portions of fruit & veg a day
- Try to get 3 colours in each main meal – e.g. spinach (green), carrots (orange), tomatoes (red)
Frozen and tinned absolutely count. In fact, frozen veg is often frozen soon after picking, so it can hang on to nutrients really well. Tinned beans, lentils, tomatoes and sweetcorn are all great back-ups. Try to go for tinned fruit in juice rather than syrup where you can.
30 plants a week
Gut health research suggests that instead of obsessing over one “superfood”, think about how many different plants you eat across a week.
Studies show that people who eat around 30 different plant foods a week (including fruit, veg, beans, wholegrains, nuts, seeds, herbs and spices) tend to have a more diverse gut microbiome – and that’s linked to better overall health and immune support.
Try a “diversity jar”
Another gut-health hack is having a “diversity jar”. This is a big jar filled with a mix of different nuts, seeds and maybe some dried herbs. Each day, you just sprinkle a spoonful onto yoghurt, soups or salads to bump up your plant variety without thinking about it.
Look after your gut bugs
Keeping your gut bacteria in check can affect your immune system. To keep your gut biome happy during the winter try:
Prebiotics – this is the food your good bacteria like:
- Vegetables: onions, leeks, garlic, asparagus
- Wholegrains: brown bread, wholemeal pasta, brown rice
- Beans, lentils and chickpeas
Probiotics – these are foods that contain live microbes, like:
- Live yoghurt
- Kefir
- Fermented foods such as kimchi, sauerkraut, kombucha and some cheeses
The evidence is still developing on exactly how much of these you need, but regularly including them in your diet is a simple way to support a healthy gut environment.
Vitamin D
This is the area where UK public health advice is actually very clear.
In the UK, from roughly October to March, the sun just isn’t strong enough for most people to make much vitamin D from sunlight. Because of that, everyone is advised to consider taking a daily supplement of vitamin D during autumn and winter. It’s always worth checking this with your GP first.
Vitamin D is important not just for bones and muscles, but also for normal immune function. You can get some from foods like oily fish, eggs and fortified spreads, but it’s tricky to reach the recommended amount from diet alone in winter.
Don’t forget the non-food basics
A lot of “getting ill every winter” has less to do with a lack of nutrients and more to do with how we live when it’s dark, cold and everyone is indoors sharing the same air. A few unglamorous but powerful habits:
1. Sleep
Your immune system does a lot of its repairing while you’re asleep. Aim for 7 to 9 hours where possible
2. Stress less
Chronic stress can mess with immune function. Work deadlines, shorter days, less movement, more comfort eating. Some research shows that high stress is linked with increased susceptibility to infection.
Things that you could try to reduce stress:
- A 10-minute walk in daylight
- A proper lunch break away from your screen
- Breathing exercises while the kettle boils
3. Moving your body
Regular moderate activity like walking, cycling etc supports immune function and helps regulate stress and sleep. You absolutely do not need to be training for a marathon for your body to benefit.
4. Handwashing still matters
Good hand hygiene is still one of the simplest ways to reduce your chances of picking up and passing on bugs. Washing with soap and water for around 20 seconds (or using sanitiser when you can’t) is very basic but very effective.
Final takeaway – tweaks you can make today:
You don’t need to overhaul your entire life. Maybe pick a couple of things to try this week.
- Turn your “five a day” into a rainbow and aim for different colours across the week.
- Count how many different plants you eat in seven days.
- Make a diversity jar and sprinkle it onto one meal a day.
- Have a quick chat with a pharmacist about vitamin D if you’re not already taking it in winter.
- Protect your sleep: one extra early night a week.
- Choose one really simple stress buffer (a walk, a call with a friend, a stretch).
None of this will guarantee you won’t catch anything this winter, but it does stack the odds more in your favour. And if you’re someone who always seems to be ill, these are gentle, realistic changes that support your whole body, not just your immune system.
Disclaimer: The content in this article is intended as general information, not medical advice. Everyone’s health is different. If you’re concerned about your symptoms or underlying conditions, please contact your GP or another qualified healthcare professional.
