The 8 GP-approved steps to beat the autumn ‘viral spiral’

Collage of a woman sneezing into a tissue, two women singing karaoke, a plate of flapjacks, and a hand opening a window.

IT is officially autumn, after the equinox on Thursday, and doctors are warning we are also entering the “Viral Spiral”.

The seasonal cycle of winter bugs is upon us – rhinoviruses are the most common cause of a cold and begin circulating in late September, swiftly followed by influenza, Covid, RSV and norovirus.

Dr. Helen Wall smiling in front of an NHS mobile vaccination bus. — GP Dr Helen Wall shares her advice for you to beat the ‘Viral Spiral’ Credit: The Sun

A woman sits in bed with her eyes closed, blowing her nose into a tissue. — The seasonal cycle of winter bugs is upon us but you can boost your immunity Credit: Getty

But there are science-backed ways to bolster your immunity.

Here GP Dr Helen Wall shares her advice with Laura Stott.

PRIORITISE SLEEP

FIRST, reduce your susceptibility to infection. Infection risk rises by at least 25 per cent for those who get less than six hours’ sleep nightly.

I always advise patients that quality shut-eye is hugely important, and a consistent bedtime routine really helps.

Prioritise good wind-down habits, turn in and rise at regular times and, if possible, limit evening screen time.

Avoid caffeine, booze or big meals close to bedtime, too. A relaxing bath or foot rub may help you drop off, too.

DO KARAOKE

Two women singing karaoke, one holding a microphone and laughing. — Research has found a fascinating link between singing and boosting your body’s immune system Credit: Getty

WHETHER it’s in a booth, in the car or in a choir, there’s some fascinating research around singing and immunity.

Sadly, belting out power ballads won’t prevent all seasonal infections but I still recommend it.

The theory is that the act of singing may stimulate the body’s immune system and increase antibody levels. Tunes also boost mood and reduce stress.

But studies suggest you need to warble for at least an hour to reap the most immunity rewards.

YOU’VE GOT TO MOVE IT

Young female athlete performing a squat exercise in a modern living room on an exercise mat. — Doing something regularly, even if only for five or ten minutes, is beneficial Credit: Getty

REGULAR movement boosts the circulation of the lymphatic system – a network throughout our bodies that helps fight infection by transporting immune cells around the body.

Muscle contractions and deeper breathing help boost its flow.

But you don’t need to train for a marathon. Simple, short “movement snacks” are enough.

Doing something regularly, even if only for five or ten minutes, is beneficial. Walk about, do squats, clean the hob – any movement helps.

BAKE FLAPJACKS

Cherry flapjacks on a white serving dish. — The oats in flapjacks could maybe help stimulate immune cells Credit: Alamy

A LARGE proportion of the immune system is associated with the gut, so getting your diet right can really help.

Studies show a fibre-rich food intake can stimulate immune cells.

Oats are an ideal source of soluble fibre, which feeds and supports the trillions of micro-organisms living in the gut.

So make porridge or bake flapjacks.

But for optimal health, you need more than one ingredient.

A varied balanced diet includes lots of nuts, seeds, whole grains, fruit and veggies.

VITAMIN D

Hands holding a glass of water and several vitamins. — Taking vitamin D during autumn and winter is on my list of key habits for good immune function Credit: Anastasiia Voloshko

VITAMIN C is seen as the go-to boost for seasonal defences, but don’t forget vitamin D.

Low levels of it have been linked to higher susceptibility to respiratory tract infections, colds, and flu.

Our bodies make vitamin D from the sun on our skin so the NHS recommends a daily ten microgram (400 IU) supplement when daylight hours are reduced.

Nothing offers a magic shield against seasonal bugs but supplementing with this is on my list of key habits for good immune function.

SALTY SPRITZERS

A Caucasian woman with blonde highlights uses a nasal spray while holding her other hand over her nose. — At the first sign of an infection, a saline-based nasal spray could help stimulate natural antivirals Credit: Getty

USING a saline-based nasal spray up to six times a day at the first sign of an infection stimulates natural antivirals and can reduce the viral duration by up to 20 per cent.

Gargling with warm salt water has also been shown to have promising effects on the common cold and can reduce the bacterial load.

Both are an easy-to-try wellbeing winter habit that is cheap and safe to do at home, and may well give you the same results as using costly over-the-counter immunity medications.

AIR IT OUT

A hand closing a window. — Poorly ventilated spaces, especially when the heating is on, can allow germs to breed Credit: Getty

GETTING the temperature right at home is vital to enhancing your immune system.

Good ventilation, lower humidity levels and letting fresh air circulate inside is important for staying well, so open windows daily.

Poorly ventilated spaces, especially when the heating is on, can allow spores and germs to breed which can weaken immunity.

But a chilly house won’t help either, so don’t leave them open all day.

Wiping down surfaces also helps reduce bacterial or viral loads indoors.

ZINC POSITIVE

Open tin of sardines on a teal background. — Everyone should try and eat more canned fish to mitigate the viral spiral Credit: Getty

ZINC is essential for normal immune function and our bodies can’t produce or store it, so getting a regular supply is important.

Make tinned fish a staple of your autumn shop – shellfish, such as canned crab/mussels are rich sources.

You also find it in poultry, especially darker chicken meat, sardines, cheese and eggs, or try zinc supplements, which only cost a couple of pounds.

Everyone should try and eat more canned fish to mitigate the viral spiral. It’s affordable and easy.

A Look at the 8 GP-approved steps to beat the autumn ‘viral spiral’ – from karaoke to flapjacks