Do winter wellness tendencies work?

Every winter, the seek for the key to staying properly appears to accentuate.

Supermarket cabinets fill with “immune-boosting” pictures, chilly water swimming teams develop and social media turns into crowded with recommendations on how you can fend off seasonal bugs.

But with so many treatments promising to maintain colds and flu at bay, how a lot of it truly works and is it even attainable to spice up your immune system within the first place?

Cold water swimming has surged in reputation, with some lovers satisfied it retains winter sicknesses at bay.

Immunologist professor Eleanor Riley tells BBC Radio 4’s Inside Health podcast that the post-swim “high” is actual, but it surely’s pushed by adrenaline and endorphins.

“If you take a blood sample before and after a cold swim, white blood cell levels do rise,” she explains. “But that’s because the body thinks an infection might be coming, so cells move into the bloodstream.

“Within hours the degrees return to regular so your physique hasn’t created any extra white blood cells.”

Professor Riley adds that part of the benefit of cold water swimming comes from building a social connection.

Feeling “brighter, extra alert and extra related” has real physiological effects.

Professor John Tregoning, a vaccine immunologist, says the benefits are mostly indirect and much of what makes people feel healthier in winter may come down to stress.

“It reduces stress since you’re outdoor with good individuals in good locations. But you may get the identical from dancing, singing or going for a run.”

Being in nature can lower your blood pressure and stress hormones that can dampen immune responses.

GP Dr Margaret McCartney explains that moderate exercise does show evidence of reducing viral infections, but that could be any form of exercise, not just cold water swimming.

Many people turn to fermented drinks like kombucha which promises to boost the microbiome and, by extension, the immune system.

But Dr McCartney remains cautious.

“There are a lot of theories about why a various microbiome is sweet, however we do not have robust sufficient real-world proof to suggest kombucha to sufferers.”

Professor Tregoning adds that while it’s true that the microbiome changes during infections, it usually returns to its previous state afterwards.

Dr McCartney says while drinks like kombucha present “attention-grabbing concepts in regards to the position of the microbiome”, there isn’t a clear link with how it can help boost your immune system.

Vitamin C has long been sold as a winter essential, but according to Dr McCartney, the evidence simply isn’t strong enough to recommend it when it comes to fighting off colds.

She says the same goes for multi-vitamins which do very little beyond giving you “costly urine”.

However, Vitamin D is slightly different as “there’s theoretical proof of a small lower in respiratory infections”.

But, she explains that not everyone will see a benefit if they take it and it’s only people “with low vitamin D and pre-existing respiratory ailments” who will likely benefit.

Many people in the UK remain deficient in Vitamin D and Professor Tregoning suggests that winter sunlight and getting outdoors can help.

The likes of turmeric shots, ginger drinks and fancy nasal sprays do nothing to boost your immune system, according to Dr McCartney.

Professor Tregoning says that a nasal spray can help with a blocked nose but all you need is a simple saline spray which is just salt and water.

“The answer can dilute the blocked nostril, stimulate turnover of mucus and relieve irritation.”

All three experts agree that ultimately only one intervention can strengthen the immune system and that’s vaccination.

Professor Riley recommends the flu jab which takes from seven to 10 days after the jab to take effect.

While you can’t boost your immune system in the dramatic way winter wellness trends often promise, the experts advise supporting it by avoiding smoking, maintaining a healthy weight, finding a regular sleep routine and doing any activity that helps reduce stress.

Dr McCartney says you can too cut back your danger of colds by being in properly ventilated areas and washing your palms recurrently and correctly.