As festive gatherings move indoors and travel ramps up, Britons are facing a heightened risk of winter illnesses, with a dangerous flu strain already surging earlier than usual. Health experts are now highlighting simple, cost-effective spices that could bolster your defences during this challenging cold and flu season.
The Winter Illness Surge and a 'Super Flu' Threat
The period from December to February traditionally sees a spike in respiratory viruses like influenza, the common cold, Covid-19, and RSV. This year, the situation is compounded by the rapid spread of a particularly potent flu variant. The H3N2 subclade K strain, dubbed a 'super flu,' is circulating earlier and faster than typical seasonal flu, leading to school closures, renewed mask guidelines, and restrictions in hospitals.
In the United States, which often signals trends for the UK, four jurisdictions are reporting the highest levels of flu activity. Louisiana and New York City are at Level 10, with Colorado and New York State at Level 9. A broader cluster of states is experiencing 'Moderate' activity. This pattern underscores the potential severity of the upcoming UK season, with health officials warning of similar combined hospitalisation peaks for Covid, flu, and RSV as last year.
Your Spice Cabinet: A First Line of Defence
Alongside essential hygiene like frequent handwashing, dietitians and nutritionists point to common kitchen spices packed with compounds that support the immune system. Integrating these into your winter diet could provide an extra layer of protection.
Ginger: The Thermogenic Hero
A staple in teas and curries, ginger is renowned for combating nausea. Kristen Carli, a dietitian, explains it also "works as an anti-inflammatory due to its high antioxidant content," including gingerol and shogaols. These antioxidants fight oxidative stress, a process that weakens immunity.
Kyle Crowley, lead nutritionist at Protein Works, highlights ginger's thermogenic properties. "It helps raise your body temperature and stimulates circulation," he says. This is crucial, as Yale University research found cold viruses replicate more easily when nasal temperatures drop, impairing key immune proteins. A recent study also suggested fresh ginger could reduce RSV risk by about 20%. Try adding fresh ginger to tea, smoothies, or baked goods.
Cinnamon: The Inflammation Queller
Beyond flavouring desserts and hot drinks, cinnamon is rich in polyphenol antioxidants. Carli notes these compounds help decrease excess cytokines, immune proteins that drive harmful inflammation. Crowley adds that cinnamon helps regulate blood sugar, stabilising energy levels. Stable energy helps lower stress hormones and allows immune cells to function optimally. Sprinkle it on porridge, coffee, or roasted vegetables for a daily boost.
Turmeric: The Ancient Anti-Inflammatory
The bright yellow spice, central to curries, contains the active compound curcumin. Vashista Ussery, a registered dietitian, states curcumin "works as an antioxidant and reduces inflammation in the body." Since chronic inflammation hinders immune cells, lowering it strengthens defences. A 2020 study found curcumin could lower risks of diabetes and some cancers. Experts advise using the spice in food, such as in soups or on roasted cauliflower, rather than high-dose supplements, which may risk liver damage.
Chilli Powder: The Metabolic Kick
The heat in chilli powder comes from capsaicin, which studies suggest may help stimulate immune cell production. Ussery points out it can boost metabolism, generating energy for immune cells to mount a stronger response. Capsaicin also helps break up mucus, alleviating cold symptoms. A sprinkle on roasted Brussels sprouts or sweet potatoes can add a protective punch to winter meals.
As the NHS braces for a difficult winter, these dietary tweaks offer a practical, accessible way for the public to support their health alongside official health guidance and vaccinations.
