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Each year as winter approaches, interest in methods to maintain good health intensifies. Supermarkets display an array of “immune-boosting” products, cold-water swimming groups see more participants, and social media is flooded with advice on avoiding seasonal illnesses. Yet, with so many purported ways to keep colds and flu away, questions remain about the real effectiveness of these approaches and whether it’s truly possible to enhance the immune system.
Cold water swimming has experienced a rise in popularity, with some enthusiasts believing it wards off winter ailments. Immunologist Professor Eleanor Riley, speaking on BBC Radio 4’s Inside Health podcast, clarifies that the invigorating sensation following a cold swim is genuine but results from adrenaline and endorphin release. She explains that white blood cell counts may temporarily rise after a swim because the body anticipates the threat of infection; however, this spike normalizes within hours without any increase in white blood cell production. Additionally, Professor Riley notes that one benefit of cold water swimming is the social aspect, which can lead to feeling “brighter, more alert and more connected.” Professor John Tregoning, a vaccine immunologist, points out that much of the perceived health benefit may stem from reduced stress due to being outdoors and socializing, effects that similar activities like dancing or running can also provide. General Practitioner Dr Margaret McCartney adds that moderate exercise is linked to fewer viral infections, but this advantage isn’t unique to cold water swimming.
Fermented beverages such as kombucha have become popular choices for those hoping to improve their gut microbiome and, by extension, immunity. Nevertheless, Dr McCartney urges caution, stating, “There are lots of theories about why a diverse microbiome is good, but we don’t have strong enough real-world evidence to recommend kombucha to patients.” Professor Tregoning remarks that while the microbiome does alter during infections, it generally returns to its original state afterward. Overall, although kombucha and similar drinks present compelling ideas regarding the microbiome’s role, there is no clear proof that they effectively boost immune defenses.
When it comes to supplements like vitamins, the scientific support is mostly lacking. Dr McCartney highlights that vitamin C, a common winter remedy, has insufficient evidence to justify its use for cold prevention, and multivitamins largely result in nothing more than “expensive urine.” Vitamin D, however, stands apart; there is theoretical support indicating it may slightly reduce respiratory infections, particularly in people who have low vitamin D levels and pre-existing respiratory conditions. Many individuals in the UK are vitamin D deficient, and Professor Tregoning recommends spending time outdoors in winter sunlight to help maintain adequate levels. Meanwhile, other trendy remedies such as turmeric shots, ginger drinks, and fancy nasal sprays have no proven effect on boosting immunity. Professor Tregoning suggests a simple saline spray suffices to relieve nasal congestion by diluting mucus and reducing inflammation. Ultimately, all experts concur that vaccination remains the only scientifically validated method to enhance immune protection. Professor Riley specifically endorses the flu vaccine, which begins to offer protection within seven to ten days after administration. In addition to vaccination, experts recommend supporting the immune system through avoiding smoking, maintaining a healthy weight, establishing regular sleep patterns, and engaging in activities that lower stress. Practical measures like spending time in well-ventilated areas and practicing thorough handwashing can further reduce the risk of catching colds
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