16 ways to beat the VIRAL SPIRAL

Keep picking up every cold, flu and lurgy going? Fight back against winter illnesses with these expert tips on keeping your immune system strong

- TANYA PEAREY

1 STAY HYDRATED

'Proper hydration is vital for overall health,' says immunologist Dr Jenna Macciochi. 'It helps keep your airways properly lubricated with the right amount and consistency of mucus to prevent infection. Hydration can also help alleviate the symptoms of cold and flu.'

2 TAKE A VITAMIN D SUPPLEMENT

The sunshine vitamin is vital to good gut health and immunity, but it can be impossible to get enough during the winter, so consider a supplement. 'It's well known how important our gut is in supporting our immune health,' says nutritionist Orla Stone. 'Some 70% of our immune cells are located in our gut, and if our vitamin D levels are low and the gut microbiome affected, the immune system won't work as well.

3 BOOST AIR QUALITY IN YOUR HOME

Don't have your windows open right now? Buy a houseplant. 'A snake plant or a kentia palm conveniently stores oxygen away throughout the day and releases it during the night purifying the air and improving the quality of sleep,' says sleep expert Hannah Shore.

4 KEEP ACTIVE

'Daily moderate exercise helps our immune cells perform their immune surveillance function, looking out for viruses and stopping them in their tracks,' says Dr Macciochi.

5 PLUG IN TO PLANT POWER

Load your diet with fruit and vegetables, nuts, seeds and wholegrains - they're packed with prebiotics, which help feed your gut microbiome and support your immune system.

CAN'T GET ENOUGH?

Try a Deeply prebiotic drink. It's packed with prebiotic plant fibre, and added vitamin D and B9 for immune support. £70 for a four-week supply (4 x 455ml bottles), deeplyfoods.com

6 STAY AT HOME WHEN YOU'RE SICK