10 proven immunity BOOSTERS

Use our lifestyle and nutrition tips to make your body's defence mechanisms work smarter this winter

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When it comes to staying fit and well, and beating the bugs this year, it's about helping your immune system work better, say the experts. Here's how.

KEEP CALM

'Stress and immunity are closely linked,' says Wassen nutritionist Victoria Malcolm. 'Chronically elevated cortisol weakens immune responses, making you more vulnerable to infections. Gentle daily movement – yoga, meditation, breathwork or even a mindful walk – can reduce stress hormones.'

* Feeling rundown?

Listen to your body if you have swollen glands, a sore throat or fatigue. 'See these as signals to rest and recharge,' says Victoria.

EAT THE RAINBOW

'A diverse, colourful plate provides a spectrum of immune-supporting nutrients, including vitamins A, C, D and E,' says Victoria. 'The fibre in plants also feeds the gut microbiome – home to around 70% of our immune system. A healthy gut supports balanced immune responses, while reducing ultra-processed foods helps keep inflammation in check. Aim for at least 30 different plant foods each week for variety and resilience.'

Top up your vitamin D