Winter may be a wonderful season to spend hours curled up on the couch with a good book or preparing hearty soups and stews in the kitchen, but it’s also the time of year when your body is likely to be fighting off colds and flu.

Unfortunately, as you grow older, your body produces fewer T cells, which are essential to a good immune response. What’s more, as WebMD explains, “the ones you do have don’t communicate with each other as well,” meaning that “they take longer to react to harmful germs.” The result? You’re more likely to fall prey to the various bugs doing the rounds.

It’s important to do everything you can to boost your immune system. As Harvard Health Publishing explains, “Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies.” Here are some of the strategies worth implementing this winter.

Get a flu vaccine

The World Health Organization specifically recommends the seasonal influenza vaccine for the “elderly” [TA1] as well as “individuals with specific chronic medical conditions.” And while having a vaccine doesn’t necessarily mean you’ll avoid contracting the flu, your symptoms will likely be less severe than if you hadn’t been vaccinated and you’ll probably recover faster. In fact, a 2018 study conducted by the Center for Disease Control showed that, “among adults hospitalized with flu, vaccinated patients were 59 percent less likely to be admitted to the ICU than those who had not been vaccinated,” while “among adults in the ICU with flu, vaccinated patients on average spent four fewer days in the hospital than those who were not vaccinated.”

To get the flu vaccine, book an appointment with your GP or visit your local pharmacy.

Get enough sleep

Lack of sleep and poor quality sleep have a negative effect on your body’s ability to fight off sickness. So, try to sleep for at least 7–9 hours a night and make sure that you:

• Get enough sunlight during the day – it helps to keep your circadian rhythm on track.
• Switch off the TV and any other screens two hours before you go to bed.
• Avoid caffeine after 4pm – and if you’d like a cup of coffee after supper, opt for decaf.

… and exercise

Regular exercise is an essential part of a healthy lifestyle and all it takes to stay on track is 30 minutes of moderate exercise five times a week. Pilates, yoga, Tai Chi, water aerobics and walking your dog are all excellent options, and if you’re an Evergreen resident you can also take advantage of the various exercise facilities offered in your village.

Eat well

It’s especially important as you grow older to include plenty of fruits and vegetables in your diet. Need help meeting your daily quota? Try some of these practical suggestions. In addition, opt for wholegrains like brown rice, good quality proteins like fish, lean meat, chicken and eggs, and if you do drink alcohol, have it in moderation. Finally, try to include some of these superfoods in your diet.