It's bad enough that the weather is colder, the days are shorter and it's all around gloomy… a nasty bug makes it so much worse.
So you're probably wondering what you need to do to boost your immune system?
There are several things you can do, like getting plenty of sleep, stressing a bit less and taking time to relax and exercising to keep yourself fit.
But, let's face it, between balancing work, family and a social life there barely seems enough time for shut eye, let alone stressing less!
Luckily, you can eat your way to a better immune system to prevent any pesky bugs.
Flu season tends to start in mid-November then peaks in mid-January to March, so now is the time to start eating all the right foods.
Your best protection against the nasty bug is the flu vaccine, but eating the right foods can also help protect you and your family.
"Having an all-round balanced diet is the cornerstone of good health and a healthy immune system, so as winter approaches, it’s worth reviewing what you eat to check that you are eating a balanced diet," nutritionist and dietitian Helen Bond told The Sun Online.
You should be eating the five key food groups recommended by Public Health England's Eatwell guide – five fruit and veg a day; potatoes, bread, rice, pasta and other starchy carbohydrates; beans, pulses, fish, eggs, meat and other proteins; dairy and alternatives; oils and spreads.
Sorry for all the wine fans out there, but you need to keep your booze and fatty or sugary foods like fizzy drinks and sweets to a minimum.
"There are certain vitamins and minerals that have been shown to have a role in supporting a normal immune function," Helen said.
"The main ones are vitamins A, C and D, but copper, iron, selenium, zinc and B vitamins are also important."
These are the foods to eat get the most amount of vitamins…
As mentioned, there are certain vitamins that are proven to boost your immune system.
1. Vitamin A
Vitamin A helps our heart, lungs, kidneys and other organs work properly.
The best sources of vitamin A include milk & dairy products, oily fish and liver, Helen said.
Red and orange vegetables, like sweet potatoes, swede, butternut squash, yellow, orange and red peppers, are also rich in Vitamin A.
2. Vitamin C
You probably already know that you get a lot of vitamin C from oranges and other citrus fruit, but there are other sources too.
Strawberries, blackcurrants, broccoli, peppers and sprouts, are packed with vitamin C.
While vitamin C may not prevent colds, research has shown that taking high doses of vitamin C can reduce the duration and severity of the bug.
3. Vitamin D
The best source of vitamin D is the sun, but we all know sunny days are few and far between in winter.
It's important to top up vitamin D stores in the winter months with foods like oily fish (think herring, mackerel, sardines, kippers), eggs, dairy products and some types of mushrooms, Helen added.
4. Copper
You might not know that your body needs copper, but it plays an essential role in making your red blood cells.
It's found in nuts, shellfish and offal (but we understand if you don't want to eat that).
5. Zinc
Zinc is vital for the body's immune system to function properly.
It plays a role in cell division, cell growth and wound healing.
You can get plenty of it by eating lean meat, seafood and poultry, seeds, cereals, eggs and dairy products.
6. B Vitamins
B vitamins help your body gain enough energy from food, which helps keep your body running at peak level.
If your body is running on enough energy your immune system won't have to work in overdrive to fight off the flu.
Sources of B vitamins include lean meat, fish, eggs, dairy products, fortified breakfast cereals, dark green leafy vegetables such as cabbage, Brussels sprouts, broccoli and spinach and wholegrains such as brown rice and wholemeal bread.
7. Iron
Most of us don't actually get enough iron in our diet, which can leave us feeling run down and tired.
It also plays an essential role in making our red blood cells.
Eat plenty of lean red meat, shellfish, dark green leafy vegetables, dried fruit and nuts.
8. Selenium
Again, probably not something you've heard of.
You don't need much of it, but selenium helps your body make special antioxidant enzymes that prevent cell damage.
Sources include fish, meat, poultry, eggs, Brazil nuts and mushrooms.
Is taking supplements enough?
You're probably thinking that it's easier to just take a supplement and continue with life as normal.
The vitamins you get from supplements aren't as good as getting it from the source itself, but supplements are a good way to make up for anything you are lacking.
"Whilst a healthy balanced diet should meet most people’s nutritional needs, and you are always better getting your nutrition from a plate rather than a pill, this isn’t always easy to achieve given the pressures of day-to-day life, our busy working lives and demands of family and home," Helen said.
"Sometimes it is hard to get enough of certain nutrients from diet alone – such as vitamin D.
"National surveys also reveal that many of us are missing out on some vital nutrients, such as iron, selenium, zinc, folate and vitamin A, despite no obvious signs or symptoms.
"If you aren’t getting enough of these vitamin or minerals in your diet you may find it harder to keep winter illnesses and coughs and colds at bay.
"A daily multi-nutrient supplement, such as a multivitamin, can help top up your nutrient levels – bridging the gap for those that may not be consuming the required amounts of each nutrient each day.
"Dietary supplements are not a cure-all or a medicine but they do complement your usual diet. I would advise that you check with your health professional, if you want to supplement your diet with a supplement."
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