'I'm a GP and I'm doing 7 things to avoid catching new Covid XEC variant, you should too'

The new , has been taking hold across Britain in the past few week. If you want to avoid catching it, you need to act now to bolster your immune system, says , Chief Medical Officer at . "As a doctor, I'm often asked about the best ways to avoid catching winter bugs, especially now as the new surges.

"These are seven strategies I personally follow and recommend to my patients. By integrating these simple habits into my daily routine, I'm able to keep my immune system strong and resilient year-round. Remember, investing in your health now can stave off and other viral and bacterial infections that often circulate at this time of year, giving you a fighting chance of staying well all winter:

1. Catch plenty of zzzs: Sleep is the foundation of good health. It's during sleep that the body repairs itself, and your immune system is no exception. I aim to get seven to nine hours of quality sleep each night. When we're well-rested, our bodies produce cytokines, proteins that help combat infection and inflammation. Studies have shown that those who get fewer than seven hours of sleep per night are like a cold.

2. Drink up: Staying well-hydrated helps the immune system by flushing out toxins and keeping our cells functioning optimally. I recommend at least . Dehydration, even in mild forms, can so it's important you keep drinking through the day.

3. Eating well: A nutrient-dense diet is key to supporting immune function. I focus on whole foods, rich in vitamins and minerals, especially those packed with antioxidants. Fresh fruits and vegetables, healthy fats, and lean proteins are my go-tos.

4. Keep moving: Moderate . It improves circulation and helps immune cells travel more efficiently throughout the body. Whether it's a brisk walk, cycling, or strength training, I aim for at least 150 minutes per week spread over different days as per current guidance.

5. Have a mindful moment: , increasing the risk of illness. I prioritise mental health through mindfulness practices like meditation and yoga, which help reduce cortisol levels and support a healthy immune response.

6. Total drip: I've seen firsthand the transformative effects that targeted nutrient therapy can have on the immune system. Our , which contains high doses of Vitamin C, B Vitamins, Zinc, and other key nutrients, provides the body with the tools it needs to fend off illness. IV therapy allows these nutrients to be absorbed directly into the bloodstream, bypassing the digestive system for maximum effect, often at higher doses than can be delivered orally.

7. Say yes to vaccinations: Lastly, I can't emphasise enough the importance of vaccines in maintaining immunity. Whether it's the flu vaccine or other essential immunisations you qualify for, such as or , staying up-to-date protects both you and those around you from preventable illnesses.