5 ways to stay well for WINTER

Boost your immunity and reduce the risk of illness with these lifestyle tweaks

- ALI HORSFALL

1 Eat for wellness

A diet rich in antioxidant foods is one way to control inflammation in the body and ensure that our immune system works properly, says Philip Calder, professor of nutritional immunology at Southampton University. Try to eat more of these:

• BERRIES

Blueberries and cranberries are excellent infection-fighters. Blackcurrants and strawberries are packed with all-important vitamin C.

• ONIONS AND GARLIC

Onions contain quercetin, a flavonoid with antibacterial and anti-inflammatory properties that may help to alleviate coughs and colds. Garlic is a powerful antiviral herb with an immune-boosting compound called allicin, which supports white blood cells.Eat soon after crushing and only cook lightly.

• DARK LEAFY GREENS

Dark cabbage, sprouts, broccoli, spinach and kale contain high levels of glucosinolates – strong immunity-boosters – which studies have shown can also help to prevent cancer.

WHAT ELSE…

Drink pure juice. Orange or grapefruit juice provide vitamin C, folate and potassium, which contribute to immune health, and help to lower blood pressure and reduce stroke risks.

2 Beat stress

We produce stress hormones such as cortisol and adrenaline when under pressure – but if these remain high in the body, it can compromise our immunity, says Dr Chris Etheridge, adviser to Potter’s Herbals.

• MEDITATE

One in three Brits prioritises mindfulness, with 49% of people using it to handle a hectic lifestyle. Focused breathing methods are also proven to reduce anxiety and lower cortisol levels. Try the Headspace ‘Letting go of Stress’ meditation pack, £9.99 per month, headspace.com