Doctor says eat 4 foods to boost immunity and ward off coughs and colds

Winter bugs are rising and they can leave sufferers feeling really under the weather but four key foods can make a real difference to fighting them off

Flu, coughs and colds can leave whole families feeling wiped out. But finding ways to boost your immune system - and that of your family - can be key to preventing them from taking hold.

The latest flu surveillance figures published by the UK Health Security Agency (UKHSA) show rises in both flu and Respiratory Syncytial Virus (RSV). The data also showed flu cases were highest in schoolchildren aged five to 14.

A drop in temperature and a lack of vitamin D, gained mainly through sunlight, mean that the winter months often see parents struggle to boost their children’s immunity and prevent illness. But GP, Dr Alexis Missick, who works with online pharmaceutical company UK Meds says there steps you can take to give you a better chance of avoiding one of the winter bugs for both you and your child - including four nutrition-packed foods.

Here she explains some reasons for rising sickness levels and how to help prevent it. She also recommends some ways to soothe coughs and colds in babies and children.

Why children get winter bugs and way to prevent them

"Around this time of year, people are indoors more, with different groups of people and in close proximity to one another. The spaces people gather in don’t tend to be ventilated, so unlike in the spring and summer months where people meet outdoors, we are more likely to pick up germs from one another.

"Immune systems are also weaker and less supported at this time of year as we tend to get less vitamin D. To combat this, giving your children foods filled with vitamins and nutrients can help to strengthen their immune systems and stop them from getting ill is important.

"You can even try giving children multivitamin gummies to be sure they are getting enough. Examples of some immune-boosting foods to feed your children include:

• Citrus foods: grapefruits, oranges and lemons, as well as other citrus fruits, are full of vitamin C which helps boost immunity
• Red bell peppers: another great source of vitamin C
• Broccoli: filled with vitamins and minerals, including vitamins C, E and A as well as other antioxidants
• Yoghurt: greek yoghurt is filled with live activities which help to strengthen your immune system

What causes cold and flu and what are the symptoms?

"Haemophilus influenza is the leading virus causing cold and flu, other viruses include rhinoviruses, Parainfluenza to name a few. They are easily spread from person to person through the air (coughing and sneezing), contact (our hands)

"Symptoms for this include coughing, sneezing, runny nose and a low-grade fever. If you or your children start presenting these symptoms, you should avoid social gatherings to prevent the illness from spreading."

What to do when you start feeling ill

"Drink lots of water and rest to help your body to recover. If you or your child has a high fever which is not settling, a productive cough or difficulty breathing, you should visit your local GP for advice."

Soothing symptoms

"If your child or baby starts showing signs of cold and flu, you should start by encouraging hydration with water, breast milk or formula to keep the baby hydrated and help thin mucus. Using a cool-mist humidifier in the child's room can also help with a blocked nose or congestion

"For children over the age of one, honey can be useful in soothing a sore throat or cough. Honey should not be given to babies under the age of one."

Doctor’s top hygiene tips to prevent sickness

Keep your nails trimmed and clean

"It’s easy for germs to breed and thrive in the grime that can build up behind the nails. Keep your, and your children’s nails neat and trimmed and always pay attention to behind the nails when washing your hands."

Covering your mouth and nose with your elbow when coughing or sneezing

"Teaching children to cough or sneeze into a tissue (and bin it) is best practice when it comes to avoiding the spread of germs. If this is not possible then getting into the habit of using your elbow, rather than hands is more hygienic and reduces the spread of germs."

Avoid touching your nose, mouth and eyes

"Because your hands can carry germs, you should avoid touching your nose, mouth or eyes with unwashed hands. Most people forget about the eyes being included but they’re still a way for bacteria or viruses to get into the body."

Wash your hands

"Handwashing is very important and reduces the spread of germs. People should wash their hands for 20 seconds at a time, often throughout the day, using hand sanitiser gel when on the go.

"Parents should encourage their children to get into a good routine of washing their hands regularly when they are at school."