As Britons battle coughs, colds and winter bugs, a top UK dietician has revealed five top health hacks to keep you sniffle-free as the autumn chill sets in. One in six Brits (16%) say work colleagues are most likely to give them a winter bug, followed by their own partner (15%), children (9%) and fellow commuters (7%), new research by high fibre baobab brand UNROOTED found. But while Brits are quick to point the finger at coughing colleagues and inconsiderate commuters, they are also first to admit they don’t do enough to protect themselves from catching bugs. Registered dietitian Nichola Ludlam-Raine said: “We can’t completely control who coughs next to us on the train or what children bring home from school, but we can control many of our everyday habits.
“There isn’t a magic ingredient that stops you getting ill, but eating well, sleeping adequately and supporting gut health with a varied, fibre-rich diet are sensible foundations. And right now, the baobab fruit is the buzzword among nutrition experts, thanks to its naturally high fibre content and wider nutritional benefits.”
Now, working alongside UNROOTED, Nichola has shared five essential tips to ward off coughs and colds this winter.
Feed your gut: “Getting a fibre hit first thing is a great way to start the day. Especially during autumn and winter, it’s important to hit your fibre intake, as fibre feeds beneficial gut bacteria and supports your body’s overall immune system. Most adults in the UK are advised to aim for around 30g of fibre a day, yet many of us fall short.
“Variety is important too, and if you’re struggling to think of creative ways to up the intake, the baobab fruit is the buzzword amongst nutrition experts at the moment. It has 7 x more fibre than oats, yet only 32% of Brits have heard of this super fruit. Baobab can now be bought easily in powder form by brands like UNROOTED in its sachets, that can be sprinkled on your favourite breakfasts or added to smoothies.”
Don’t let sleep become the health traitor: “When life gets busy, sleep is often the first thing squeezed out. A regular bedtime and enough rest are more useful foundations than relying on a miracle winter ‘immune booster ’-so save your money, stop the late-night doom-scrolling, and prioritise sleep!
“Diet and sleep may also be linked. Some research has found that diets higher in fibre are associated with better sleep quality, whereas diets higher in saturated fat and sugar are associated with poorer sleep. Rather than focusing on one nutrient, though, aim for an overall balanced, fibre-rich diet. Most adults should get around 7–9 hours of sleep a night.”
Stop treating orange juice as your only source of vitamin C: “Vitamin C contributes to the normal function of the immune system, but more isn’t necessarily better. Adults need around 40mg a day in the UK, which most people can obtain through a varied diet. Good sources include peppers, broccoli, berries, citrus fruits and potatoes.
“Taking a large dose of vitamin C when you feel a cold coming on isn’t a magic cure. Instead, concentrate on regularly including vitamin C-rich foods in your diet – for example, adding berries to breakfast, peppers to sandwiches or salads, broccoli alongside dinner or choosing fruit as a snack.”
Remember vitamin D when the clocks change: “In the UK, we’re advised to consider taking a daily 10 microgram vitamin D supplement during autumn and winter because sunlight isn’t strong enough for our skin to make sufficient amounts at this time of year.
“Vitamin D contributes to normal immune function and is also important for maintaining normal bones and muscles. We can obtain some from foods including oily fish, egg yolks and fortified foods, but it’s difficult to get enough from food alone, which is why supplementation is recommended during the autumn and winter months.”
If a cold does hit, keep it simple: “There’s no particular food that will cure a cold. Prioritise rest, drink enough fluids and eat what you can manage, aiming for your usual balanced diet where possible.
“Warm drinks, soups and other fluid-rich foods can be particularly appealing when you’re feeling under the weather. And don’t feel you have to “push through”. Rest and sleep are important when you’re unwell, so give your body time to recover rather than relying on supplements or so-called immune-boosting foods!”
This story originally appeared on Express.co.uk
