As usual for this time of year, colds, flu, and other viruses are rife at the moment – so much so that one GP has shared her “secret” to avoiding contracting them. Dr Sophie Newton took to TikTok to outline a simple way to boost your immune system this winter.
“It seems like everyone has a cough, cold, or flu-like symptoms at the moment – there’s a lot around,” she began in a video. “But what if one of the most powerful ways to dodge the winter cold isn’t a supplement or a magic remedy – but something you are already doing every night, or try to.” Of course, what Dr Newton is referring to is the “boring” subject of sleep, but it’s something she claims is actually “really fascinating”.
“It might explain why some people manage to dodge colds, but others seem to get all of them,” she continued. Dr Newton then highlighted a study in which researchers exposed people to the common cold virus. It was found those who slept for less than seven hours per night were nearly three times more likely to become ill than those who kipped for eight hours or more.
“This even held up when factoring in variables such as age, stress, alcohol intake and weight,” the GP revealed. “And even more interesting, it wasn’t just the amount of sleep that mattered – people who had broken or poor quality sleep were up to five and a half times more likely of developing cold symptoms.”
So what’s the science behind it? Dr Newton revealed it is believed that while we sleep our immune system is “busy and working hard” producing things called cytokines, and building cells and antibodies that help to fight off infections. She continued: “So, if you’re not getting enough quality rest, you are simply not making enough of these ‘defenders’ and it leaves the door wide open for viruses.”
But what can we do to improve our chances of avoiding picking anything up? “Let’s focus on what we can control,” Dr Newton said. “Even an extra 15 to 30 minutes of sleep per night can help. So, keep a regular bedtime, lower the lights an hour before bed, keep your bedroom cool, and try to keep gadgets out of your room – a bedtime routine is far more powerful than people realise.”
The GP closed by describing sleep as your “body’s natural shield”, and therefore we should be making the most of it in the cold winter months. “It isn’t just about avoiding colds,” she said. “Good sleep improves your mental health, memory and your long-term health too.”
When it comes to your slumber, meanwhile, a second doctor has revealed the position you should avoid sleeping in. Doctor Suraj Kukadia explained why you shouldn’t sleep on your front. This is due to the risk of costochondritis – a type of inflammation where your ribs join the bone in the middle of your chest (breastbone).
The doctor warned: “Sleeping on your stomach can trigger it because the chest is compressed for hours and that pressure can irritate the rib and cartilage joints. These are called the costochondral joints. Now, adding in poor posture and heavy lifting during the day can give you the perfect recipe for costochondritis.”
This story originally appeared on Express.co.uk
