Seven ways doctors boost their immune system to avoid colds and flu

The new variant, XEC, has been taking hold across Britain in the past few weeks.

If you want to avoid catching it – or a whole host of other nasties – it’s time to start implementing and wellbeing routines that will help to bolster your immune system, says Dr Matthew Calcasola, a GP and chief medical officer at Get A Drip ().

“As a doctor, I’m often asked about the best ways to avoid catching winter bugs and which things I do personally to ensure I stay well. By integrating these simple habits into my daily routine, I’m confident I’ll be able to keep my immune system strong and resilient year-round.

“Remember, investing in your health now can stave off Covid-19 and winter bugs like colds and flu, reduce your risk of getting ill and give you a fighting chance of avoiding infection until spring.”

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Here are seven ways GPs boost their immune system in preparation for cold and flu season:

1. Catch plenty of zzzs: Sleep is the foundation of good health. It’s during sleep that the body repairs itself, and your immune system is no exception. I aim to get seven to nine hours of quality sleep each night.

When we’re well-rested, our bodies produce cytokines, proteins that help combat infection and inflammation.

2. Drink up: Staying well-hydrated helps the immune system by flushing out toxins and keeping our cells functioning optimally. I recommend at least two litres of water per day. Dehydration, even in mild forms, can stress body cells, affect enzyme activity and reduce cellular function by causing cell shrinkage, as well as affecting
salt balance.

3. Eating well: A nutrient-dense diet is key to supporting immune function. I focus on whole foods, rich in vitamins and minerals, especially those packed with antioxidants. Fresh fruits and vegetables, healthy fats, and lean proteins are my go-tos. Vitamin C, D and zinc, in particular, are crucial for immune health.

4. Keep moving: Moderate exercise is a powerful way to boost immunity. It improves circulation and helps immune
cells travel more efficiently throughout the body. Whether it’s a brisk walk, cycling, or strength training, I aim for at least 150 minutes per week spread over different days as per current guidance.

5. Have a mindful moment: Chronic stress can severely impact immune function, increasing the risk of illness.

I prioritise mental health through mindfulness practices like meditation and yoga, which help reduce cortisol levels and support a healthy immune response.

6. Slow drip: As chief medical officer at Get A Drip, I’ve seen first-hand the transformative effects that targeted nutrient therapy can have on the immune system.

Our Immunity Drip, which contains high doses of vitamin C, B vitamins, zinc, and other key nutrients, provides the body with the tools it needs to fend off illness.

IV therapy allows these nutrients to be absorbed directly into the bloodstream, bypassing the digestive system for maximum effect, often at higher doses than can be delivered orally.

7. Say yes to vaccinations:
Lastly, I can’t emphasise enough the importance of vaccines in maintaining immunity. Whether it’s the flu vaccine or other essential immunisations you qualify for, such as RSV or Covid-19, staying up to date protects both you
and those around you from preventable illnesses.