It seems like every conversation I’ve had lately involves someone coughing or complaining about feeling under the weather.
It’s everywhere—at the gym, meeting friends, or even popping into the shops.
And while I feel for them, I’ve been quietly surprised that I’ve managed to avoid it so far (touch wood).
There’s no magic pill, no secret formula — just a few simple habits that seem to be keeping me in that lucky 5% of people who aren’t getting sick.
I realised the other day that the things I’ve been doing are making all the difference, and it got me thinking about why most people struggle this time of year.
It’s not luck; it’s the power of these habits that we can all adopt.
I recently saw a stat that confirmed what I’d been noticing.
The UK Health Agency reported that more people are getting sick this October than usual.
In fact, the number of people going to the A&E for colds and respiratory infections is much higher than usual for this time of year.
It’s like, yep, we’re all noticing it because it’s actually happening!
So, it’s not just me who’s noticed the uptick.
It’s happening all around us, and while some of it is unavoidable, I think the habits we stick to during the colder months can play a huge role in how we feel.
Most people tend to take the path of least resistance when it gets dark and cold.
They stop working out, comfort-eat processed junk, drink more alcohol, and stay up late scrolling on their phones or watching Netflix.
Honestly, I get it.
It’s easy to hibernate and give in to those cravings when the weather is miserable.
But the problem is, those habits are the perfect storm for getting ill.
Instead of falling into that trap, I’ve stuck to these simple habits, which have made a difference.
(Watch me curse myself, and next week, start this cough!)
First, I’ve stuck to eating single-ingredient foods.
It’s so easy to reach for convenient, processed snacks when the days are short, but I’ve kept my diet simple and clean.
Lean proteins, veggies, fruit, and carbs like potatoes and rice—nutrient-rich foods that won’t weigh you down.
It might sound boring, but it works.
These kinds of foods support your immune system, give you steady energy, and help with digestion.
Plus, they also have the side benefit we promote so much: weight loss.
Compare that to a diet full of crisps, sweets, and pre-packaged meals that can make you feel sluggish and run down, and it’s no wonder I’m feeling good while others aren’t.
The second thing I’ve stayed on top of is working out.
Even when it’s cold and miserable, I’ve prioritised hitting the gym.
Exercise does so much more than build muscle or help with weight loss—it’s great for your immune system.
Studies have shown that regular exercise helps the body fight off infections and reduces inflammation.
While other people I know might be skipping the gym and opting for the sofa, I’ve been sticking with my workouts, and it’s one of the reasons I’ve stayed healthy.
Next, I’ve tried to get outside for some sunshine, even if it’s just a short walk when there’s a break in the clouds.
Vitamin D from sunlight is essential for immune function, and it also boosts your mood.
During the darker months, staying cooped up inside is easy, but just a bit of sunshine can make a world of difference.
And if the sun isn’t cooperating, I’ve supplemented it with Vitamin D3 to keep things topped up.
Water is another big one.
I’ve made sure to drink plenty of it, staying properly hydrated throughout the day.
It’s easy to forget, especially when it’s cold, but water helps flush toxins from the body and keeps everything working as it should.
Instead of sugary drinks or extra coffees, I’ve kept it simple and stuck to water, and I’m feeling the benefits.
Finally, I’ve made sleep a priority.
I can’t stress this enough—good sleep is non-negotiable.
I’ve been getting my seven to eight hours a night, and I can really feel the difference.
When you sleep, your body goes into recovery mode.
It repairs muscles, processes stress and boosts your immune function.
If you’re skipping out on rest, you’re setting yourself up to get sick, plain and simple.
While others might be staying up late, glued to their screens, I’ve been in bed early, and I wake up feeling recharged and ready for the day.
Most people are doing the opposite.
They’re skipping workouts, eating junk, staying up late, and spending all their time indoors.
And then they wonder why they’re constantly feeling run down.
But it’s really about those small, consistent habits that make the difference.
Do the opposite of what the majority are doing.
You’ll give yourself a better shot at staying healthy this winter.
Now, I’m not claiming this is a foolproof plan.
I’ll probably catch something at some point this winter — just like anyone else.
But here’s the key: sticking to these simple habits means that even if I do, I’ll bounce back faster, feel more energised, and keep my fitness on track.
Plus, as a bonus, these habits will help you shed some body fat and feel in better shape, so what’s there to lose?
It’s not about being perfect; it’s about doing what works consistently to give yourself the best shot.
Focus on what works, not on being perfect.
Stick to the basics—eat real food, move your body, get some sun, drink water, and get enough sleep.
These small changes can help you feel great when most people are struggling just to stay upright.
Be in the top 5%.
Do the things that work when it’s hardest to do them.
When everyone else is coughing and feeling ill, you’ll be the one still feeling strong and ready to take on the day.
Ryan