Do winter wellness trends work?

Every winter, the search for the secret to staying healthy seems to intensify.

Supermarket shelves are stocked with “immune-boosting” drugs, cold water swimming groups are growing and social media is awash with tips on how to combat seasonal bugs.

But with so many medications promising to keep colds and flu at bay, how many of them actually work, and is it possible to boost your immune system in the first place?

Cold water swimming grew in popularity, and some enthusiasts believed it kept winter sicknesses away.

Immunologist professor Eleanor Riley explains BBC Radio 4’s Inside Health podcast The post-swim “high” feeling is real, but it’s triggered by adrenaline and endorphins.

“If you take a blood sample before and after a cold swim, white blood cell levels increase,” he explains. “But that’s because the body thinks an infection is coming and the cells get into the bloodstream.

“Within hours, levels return to normal, so your body doesn’t create any more white blood cells.”

Professor Riley adds that part of the benefit of cold water swimming comes from social bonding.

Feeling “brighter, more alert, and more connected” has real physiological effects.

Vaccine immunologist Professor John Tregoning says the benefits are mostly indirect and much of what makes people feel healthier in winter can be attributed to stress.

“It reduces stress because you’re outside in beautiful places with beautiful people. But you can also get the same thing by dancing, singing, or going for a run.”

Being in nature can lower your blood pressure and stress hormones, which can reduce immune responses.

GP Margaret McCartney explains that moderate exercise has shown evidence to reduce viral infections, but this could be any type of exercise, not just swimming in cold water.

Many people are turning to fermented drinks like kombucha, which promise to strengthen the microbiome and therefore the immune system.

But Dr McCartney remains cautious.

“There are many theories about why a diverse microbiome is good, but we don’t have strong enough evidence from the real world to recommend kombucha to patients.”

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

Dr McCartney says although drinks such as kombucha offer “interesting ideas about the role of the microbiome”, there’s no clear link to how they might help boost your immune system.

Vitamin C has long been sold as a winter essential, but Dr. According to McCartney, there is not strong enough evidence to recommend vitamin C for fighting colds.

The same goes for multivitamins, which do little beyond giving you “expensive urine,” he says.

But Vitamin D is a little different because “there is theoretical evidence of a small reduction in respiratory infections.”

However, he explains that not everyone will see a benefit if they take it, and the only people who will likely benefit are “people with low vitamin D and pre-existing respiratory diseases.”

Many people in the UK remain vitamin D deficient, and Professor Tregoning suggests that sunshine and getting outdoors in winter may help.

According to Dr McCartney, turmeric, ginger drinks and fancy nasal sprays do nothing to boost your immune system.

Professor Tregoning says a nasal spray can help with nasal congestion, but all you need is a simple saline spray of just salt and water.

“The solution can irrigate a stuffy nose, stimulate mucus formation, and relieve inflammation.”

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

Professor Riley recommends that the flu vaccine takes seven to 10 days to take effect.

While you may not be able to boost your immune system during the winter months the way wellness trends often promise, experts recommend supporting your immune system by avoiding smoking, maintaining a healthy weight, establishing a regular sleep routine, and doing any activity that helps reduce stress.

Dr McCartney says you can reduce your risk of catching a cold by being in well-ventilated areas and washing your hands regularly and properly.