How to prepare your immune system for winter as coronavirus continues to spread

With flu season approaching, and the number of coronavirus cases surging, it’s important to prepare your immune system.

Having flu and Covid-19 at the same time significally increases your risk of death, according to government scientists.

During the cold winter months, colds and respiratory infections pass from person to person much easier.

That’s why it’s never been more important to take care of your body and immune system.

There are no proven ways to boost your immunity, but there are things you can do to help prepare to fight off infection.

Coconut water health brand Vita Coco has teamed up with leading registered nutritionist Rhiannon Lambert, who has shared for ways to prepare your immune system.

Eat nutritious foods

Many have developed unhealthy eating habits due to the coronavirus pandemic and lockdown.

According to a study by King’s College London, 48% of people in the UK have put weight on during lockdown.

Rhiannon advised: “Our immune system is so diverse and nutrition plays a significant role, along with many other factors such as psychology and mindset.

“A well balanced diet that encompasses all the food groups with a focus on incorporating wholegrains and good portions of plant-based foods is important for a healthy diet.”

Get your daily dose of vitamin C

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Vitamin C is often referred to as the “immunity vitamin”.

Getting your daily intake, which is 80mg for adults according to EFSA, is vital for supporting your immunity.

Rhiannon said: “When we’re sick our body uses more vitamin C so keeping your body topped up is important and may help to reduce the time you are unwell.

“Many people may not be aware that a deficiency in Vitamin C may not manifest for 4-6 months and this can result in fatigue, weakness, aching joints and muscles.”

We can only get vitamin C from diet, and according to Rhiannon, “eating a healthy diet is enough”.

She continued: “There is no need to supplement but you should eat a diet which includes plenty of colourful fruits, vegetables and variation.

“Try drinking Vita Coco coconut water for some additional vitamin C.”

Prioritise your sleep

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According to a survey by King’s College London, 63% of people have had their sleep impacted by the pandemic.

Rhiannon said: “Since the COVID-19 pandemic, lack of sleep and heightened stress has become more common across the UK population."

She added: “Stress can be due to a multitude of factors, but focusing on the quality of your sleep and your diet can help with stress and in turn may support your immunity.”

There are several things that could impact your ability to sleep, including napping during the daytime, warmer nights during the summer and eating large meals or too much sugar close to bedtime.

Alleviate stress with a good exercise regime

Managing stress levels is incredibly important, and 56% of people have been feeling stressed or anxious lately, according to data from the ONS.

Rhiannon said: “Stress can be due to a multitude of factors and many people choose to adopt exercise as a way to help manage or alleviate feelings of stress. Exercise also has the added benefits of helping to support your physical and mental health, which in turn can help with a healthy immune system.”

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