As winter approaches, the quest for immunity against colds and flu intensifies, with many turning to popular wellness trends like cold plunges and kombucha. Yet, medical experts argue that while these practices may offer some benefits, they do not significantly boost the immune system in the way often advertised.
Cold water swimming has gained a devoted following, with enthusiasts claiming it wards off winter bugs. Immunologist Professor Eleanor Riley explains that the post-swim ‘high’ is real, driven by adrenaline and endorphins, but it doesn’t enhance immunity long-term. Blood tests show a temporary rise in white blood cells, but levels normalize within hours, indicating no lasting effect. The social and stress-reducing aspects of the activity, such as being outdoors with others, contribute more to well-being than any direct immune boost.
Similarly, fermented drinks like kombucha are marketed for their potential to improve gut health and immunity. However, GP Dr Margaret McCartney notes that while the microbiome is important, there’s insufficient evidence to recommend kombucha for immune support. Professor John Tregoning adds that the microbiome typically rebounds after infections, so these drinks may not provide sustained benefits beyond general hydration.
When it comes to supplements, Vitamin C and multi-vitamins are often touted as winter essentials, but Dr McCartney dismisses them as largely ineffective, calling multi-vitamins a source of ‘expensive urine.’ Vitamin D shows some promise, especially for those deficient, with a small reduction in respiratory infections, but it’s not a cure-all. Experts emphasize that natural sunlight and a balanced diet are better approaches.
In contrast, vaccinations stand out as the only proven method to strengthen the immune system. Professor Riley highlights the flu jab, which takes effect within a week to ten days, as a reliable defense. Other interventions, such as turmeric shots or fancy nasal sprays, offer little beyond placebo effects, with simple saline sprays sufficing for nasal relief.
Beyond specific trends, experts advise supporting immunity through lifestyle choices: avoiding smoking, maintaining a healthy weight, establishing regular sleep patterns, and engaging in stress-reducing activities. Dr McCartney also recommends practical steps like good ventilation and hand hygiene to lower infection risks.
Ultimately, while winter wellness trends can enhance overall well-being through social and psychological benefits, they should not replace evidence-based practices. A balanced approach, incorporating vaccinations and healthy habits, is key to navigating the cold season safely.
