As temperatures drop and we spend more time indoors, colds and flu become hard to avoid.
Experts reveal eleven early warning signs that could indicate your immune system needs extra support.
Sugar cravings
If you constantly reach for biscuits or cake during the day, it could signal that your immune system is under strain.
When your body is stressed, it seeks quick energy from sugar. Instead, choose fruit with nuts or seeds to provide fibre and essential minerals that support immunity.
Also read: Food Combinations You Should Avoid, According to Health Experts
Feeling tired all the time
If you’re getting enough sleep but still feel exhausted, your body might be conserving energy to support a weakened immune system.
A balanced diet and plenty of fluids are key. Consider supplements such as B12, iron or vitamin D if you’re deficient.
Easy bruising
While some people bruise more easily due to genetics or age, frequent bruises can also signal low levels of vitamin C or zinc, which are vital for immune defence and collagen repair.
Eat more citrus fruits, bell peppers, kiwi, and pumpkin seeds to strengthen your body.
Also read: Savory breakfast keeps you energized for hours
Feeling unusually thirsty
If you’re unusually thirsty in the colder months, dehydration might be to blame.
Dry nasal and throat membranes weaken your body’s first line of defence against infection. Drink six to eight glasses of fluid daily and aim for pale yellow urine.
Poor sleep
Restless or shallow sleep can weaken your immune system, and may also mean it’s already struggling.
Establish a relaxing bedtime routine with dimmed lights, no screens and a warm bath. Keep consistent sleep and wake times, and avoid caffeine and alcohol before bed.
Also read: Karine fell asleep while driving - menopause was the hidden reason
Cold sores
Frequent cold sores can indicate that your immune system is overloaded. They’re often triggered by stress, fatigue or infection and usually heal within a week.
If they occur often or are severe, speak to your GP or pharmacist.
Slow healing
If small cuts or blemishes take longer than usual to heal, it could mean your immune response is sluggish.
Eat protein-rich foods like eggs, fish and beans, which help the skin to regenerate and repair tissue.
Also read: New research: How 80-year-olds keep their brains 30 years younger
Frequent ear or sinus infections
Regular ear infections or sinusitis could signal that your body isn’t defending itself properly.
Most mild infections clear on their own, but if symptoms persist for several days, it’s best to consult your doctor.
Constant colds
If you’re catching colds often or taking longer to recover, your immune system may be struggling.
Focus on a diet rich in fruit, vegetables and lean proteins, get enough sleep, stay active and keep stress levels low.
Also read: This is why you feel tired even after sleeping enough hours
Avoid smoking and limit alcohol to support recovery.
Dry skin
Dry, flaky skin can be a sign that your body lacks moisture or nutrients that support immune health.
Moisturise daily and eat healthy fats such as those found in nuts, fish and avocados to help your skin and immunity.
Mood swings
When your immune system is weakened, it can also affect your mood. Low energy and lack of sunlight in winter can lead to irritability or sadness.
Make sure to get daylight, exercise regularly and eat vitamin-rich foods to support both body and mind.
This article is based on information from The Sun.