While many of us may be excited about the festive season approaching, getting ill is not something many of us have on our to-do list, but taking a simple pill can help to prevent colds and flu during the winter. With Christmas just around the corner, nobody wants to get ill, but there are some things you can do to protect your health and reduce your chances of falling sick.
One pill in particular has been deemed a winter "must have" to try and prevent viruses. Having a stocked medicine cabinet means you can tackle symptoms quickly, without scrambling for supplies once you’re already feeling unwell; however, taking one supplement daily in December could also be good for you.
It can help to boost your immune system, which is something we can all benefit from during the winter. To aid matters, you can purchase it over the counter too.
"Preparation really is half the battle," said Pharmacist Frederick Apenteng, from Roseway Labs. "Once you’re unwell, you don’t want to be searching for paracetamol or trying to find a thermometer. That’s when people end up feeling worse."
The expert said it's good to start with stocking up on the essentials in case you fall unwell. Paracetamol or ibuprofen for pain, fever and muscle aches.
You can add throat lozenges or sprays for sore throats, and keep two cough syrups. One expectorant for chesty coughs and one suppressant for dry, tickly ones.
But, if you're looking to get ahead of the game, supplements can support immunity, even though he admitted "they’re not magic bullets." Vitamin D is the top pick, as sunlight exposure is low in winter.
"Most adults should consider a daily 10µg supplement," he explained, in line with advice from The British Nutrition Foundation. Zinc may help shorten colds if taken early, while probiotics are a good addition for gut and immune health. After all, much of the body’s immune system sits in the gut.
He also points out that a balanced diet is the foundation of good immunity. "People often get run down because of nutrient gaps," he said. "Iron, B-vitamins and vitamin C all play vital roles in keeping your immune defences strong."
Foods rich in these nutrients, like leafy greens, citrus and whole grains, can make a real difference. "The real immunity boosters are sleep, good nutrition and hydration," added Frederick. "Supplements work best alongside a healthy lifestyle."
Why should you take vitamin D?Little you may know, vitamin D is an essential nutrient that works to aid healthy bones, teeth and muscles by aiding the absorption of calcium and phosphorus. As well as being produced by the skin upon exposure to sunlight, it can also be obtained from specific foods, including oily fish and fortified products or supplements.
A deficiency in vitamin D can cause bone problems like rickets in children and osteomalacia in adults. In addition, it can also impact immune function.
The NHS website states: "Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter. People at high risk of not getting enough vitamin D, all children aged one to four and all babies (unless they're having more than 500ml of infant formula a day) should take a daily supplement throughout the year.
"There have been some reports about vitamin D reducing the risk of coronavirus (COVID-19), but there is currently not enough evidence to support taking vitamin D solely to prevent or treat COVID-19.
"During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D. But, since it's difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.
"Between late March or early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet. You may choose not to take a vitamin D supplement during these months."
More information about vitamin D can be found on the NHS website. Anyone concerned about taking a supplement should speak to their GP before making any changes.
