Every winter, a wave of wellness trends promises to be the secret to fending off colds and flu. From cold-water swims to “immune-boosting” shots, the options are endless. But do these popular remedies actually work, and is it even possible to “boost” your immune system in the first place? We asked immunologists and a GP to separate fact from fad.
Cold Water Swimming: A Shock to the System?
While the post-plunge “high” is real, immunologist Professor Eleanor Riley explains it’s driven by adrenaline, not a supercharged immune system. The initial rise in white blood cells is a temporary stress response, not the creation of new, infection-fighting cells.
The real benefits are more indirect. As vaccine immunologist Professor John Tregoning notes, the activity reduces stress because “you’re outdoors with nice people in nice places.” This stress reduction, coupled with the general benefits of moderate exercise highlighted by GP Dr. Margaret McCartney, can support overall health—but a run or a dance class could offer similar advantages.
Kombucha & Vitamins: Gut Health & Immunity?
The link between fermented drinks like kombucha and immunity remains tenuous. Dr. McCartney states that while a diverse microbiome is theoretically good, “we don’t have strong enough real-world evidence to recommend kombucha to patients.”
The verdict on vitamins is similarly mixed:
- Vitamin C & Multivitamins: Evidence for fighting colds is weak. Dr. McCartney notes they often result in little more than “expensive urine.”
- Vitamin D: This is the exception. There’s evidence of a “small decrease in respiratory infections,” but primarily for those who are deficient.
The One Proven “Boost”: Vaccination
All three experts agree that the only intervention proven to actively strengthen your immune system is vaccination. Professor Riley strongly recommends the flu jab for effective protection.
What Actually Works?
You can’t “boost” your immunity in the dramatic way wellness marketing suggests, but you can consistently support it. The experts advise:
- Avoiding smoking and maintaining a healthy weight.
- Establishing a regular sleep routine.
- Managing stress through activities you enjoy.
- Reducing infection risk with good hand hygiene and well-ventilated spaces.
Ultimately, the best winter wellness strategy isn’t a trendy plunge or a pricey shot—it’s a consistent commitment to the fundamentals of healthy living.
By James Kisoo
