How a ‘sleep BLT’ can help stop you getting sick

AT this time of year, you’re probably wondering: “How is it still winter?And why am I still ill?”

Flu, Covid and RSV are circulating, while vomiting bugs might also catch you unawares.

If you just can’t seem to shake the lurgy, and you’re feeling tired and rundown, chances are your immune system isn’t in the best shape.

Your organs, cells, proteins and chemicals work together to keep germs out of your body or destroy them when they do enter, but your body might still be struggling.

“Winter days are short and you spend less time outdoors, so you’ll experience a drop in vitamin D, which can affect your immune system,” says GP Dr Philippa Kaye.

The cold air outside and heated air indoors can also dry out the protective mucous membranes in your nose and throat that help trap viruses.

“People are inside together all the time, which means there is essentially more pressure on your immune system,” she adds.

So, what can you do to give it a boost?

Get vaccinated

We can’t talk about illness prevention without mentioning jabs.

“The flu vaccine is one of the most important preventative measures for reducing the risk of infection,” says Amir Bhogal, superintendent pharmacist at Pyramid Pharmacy Group.

Eligible groups, such as kids, pregnant women, over-65s and people with chronic health conditions, can get an NHS flu jab for free until the end of March, or you can buy it privately.

“If you haven’t had one yet, it’s still worth getting a jab in February as the flu season can extend into spring,” Dr Kaye explains.

You can also get vaccinated against Covid and RSV.

“You may have heard that vaccines ‘overload your immune system’ but, in fact, they strengthen your body’s natural defences and train your immune system to defend itself from viruses,” she adds.

Tackle deficiencies

“Towards the end of winter, you’ll have low vitamin D levels,” Dr Kaye says, adding that this can hamper the body’s ability to fight infections.

“So everyone should take a vitamin D supplement,” she stresses.

Signs of a deficiency include tiredness, aches and pains, mood changes and bone pain.

Low vitamin C levels may also impair immune function, though you should be able to get enough in your diet from foods such as oranges, strawberries and leafy greens.

“Taking vitamin C doesn’t prevent you from getting a cold, but it can slightly reduce how long and severe the cold is, particularly if your body is under stress,” Dr Kaye explains.

“However, if you just take it after your symptoms start, as opposed to regularly taking it before, it has little impact.”

A vitamin C deficiency can also cause fatigue, irritability, bleeding gums and slow-healing wounds.

Eat the rainbow

Adding lots of fruit and veg to your diet can strengthen your immune system in the long-term, says Dr Kaye.

Eating a range of colourful foods means you’ll get a broad spectrum of immune-supporting micro-nutrients and fibre.

Gut-healthy fermented foods can help, too.

“The gut microbiome is linked to immunity,” she explains.

Yoghurt, kefir and sauerkraut introduce microbes to your gut that train your immune cells to control inflammation.

“Plus, try to limit processed and sugary foods, which may have a negative impact on the immune system.”

Schedule positive activities

If you’re constantly getting physically ill, your mental health might actually have something to do with it.

“Chronic stress can affect your immune system,” says Dr Kaye, adding that it floods your body with cortisol and slows its defences.

“Meditation and/or mindfulness can be useful,” she says.

If you’re struggling with low mood or anxiety, Dr Bijal Chheda-Varma, consultant psychologist and founder of Nos Curare, suggests getting ahead of the dips.

“Rather than waiting until your mood crashes, ‘anticipation therapy’ involves scheduling things you genuinely look forward to, breaking up the monotony and giving your mind something positive to focus on.”

Book a class, plan activities with friends or schedule mini-breaks.

“When you know something enjoyable is coming up, it positively affects your neurochemistry, reducing anxiety and low mood. Try scheduling one thing each week that you genuinely look forward to,” she says.

However, if you have persistent symptoms, do consider speaking to your GP.

Try exercise snacking

When you’re feeling under the weather, the last thing you want to do is exercise, but what if you “snacked” rather than schlepped to the gym?

Exercise snacking means doing short bursts of exercise throughout the day to help break up periods of inactivity.

It can improve muscle strength and heart health, while helping your immune system, as activity boosts blood flow and mobilises immune cells.

Dr Carrie Ruxton, dietician and co-owner of Salt St Andrews gym, explains: “Exercise snacks can be fitted into your work and home life and create little nuggets of fitness, which all add up.

“Try 10-20 desk push-ups, do 10 squats or lunges every time you put on the kettle, wall sit for 15-30 seconds whenever you finish a phone call, do a 30-60-second plank before getting into bed, and run up your stairs instead of walking.

“I chase my dog round our kitchen island every morning while waiting for my tea to brew – I think he expects it now!”

Sleep better

Not getting enough shut-eye won’t just leave you exhausted, it can also hamper your immune system.

“Quality sleep is your body’s most powerful defence against illness. During seven hours of uninterrupted sleep, your body produces cytokines – proteins that fight inflammation and infection,” says Dr Kaywaan Khan, Harley Street GP at Hannah London Clinic.

To reset your kip, he suggests building a “BLT sleep sandwich”.

First, block distractions: “Two to four hours before bed, avoid caffeine, alcohol and big meals, which prevent your body from entering deep, restorative sleep stages.”

Next, let your body unwind: “Your bedroom should be cool, quiet and dark – use blackout blinds or an eye mask – as this tells your body to produce melatonin, the hormone that regulates sleep-wake cycles. Without this signal, sleep quality suffers and your immune system doesn’t get the deep rest it needs.”

Then, time your wake-up: “Set your alarm for the same time every day, including weekends. This trains your body’s internal clock and improves long-term sleep quality,” says Dr Khan.

Don’t forget: Consistency Is Key

“There’s no quick fix to boosting your immunity,” advises Dr Kaye.

“People might think that taking a supplement after an illness has started or someone in their home is ill will ‘cure’ them, but that won’t work. Instead, it’s about consistent, long-term habits.”