During the winter period it can feel impossible to avoid illnesses such as colds and flu. And in recent years Covid has become another seasonal illness we need to be aware of.

This is because these types of infections thrive in cold conditions as well as the fact we spend a lot more time indoors with other people.

Of course there are plenty of treatments we can use to help ease symptoms including painkillers, vapour rubs and nasal sprays. However, preventing an illness in the first place is always best.

With this in mind one expert shared his diet tips to stay healthy over the winter. More specifically, neuroscientist Robert Love revealed three popular foods and drinks to avoid for this reason.

Speaking to his 1.9 million followers on social media platform TikTok he warned that these will not only slow your recovery but could make your illness worse.

These foods and drinks include:

Refined sugar

Sugar is naturally found in many foods, such as fruit, vegetables, dairy, nuts and seeds.

However, refined sugar is made by extracting natural sugar from foods like sugar cane, sugar beets, or corn.

It is often added to processed food to add flavour.

“A lot of people know about this one but they still eat it during cold and flu season,” Robert said.

“It is foods with refined sugar. These are the packaged and processed foods.”

He explained: “Well sugar impairs the immune system and also increases inflammation. So it has negative effects on the body and brain generally speaking.

“And in particular it impairs the immune system so if you want to stay healthy I don’t recommend eating sugar.”

Alcohol

Although this is an “obvious one”, many people will still drink alcohol when feeling under the weather.

He said: “Alcohol impairs the immune system. Alcohol also impairs sleep, alcohol also impairs memory and hurts your gut bacteria.

“Yet there will still be people who comment on this video who say, ‘But alcohol is good for you, wine’s good for your heart, it reduces stress’ and so forth.

“Well alcohol reduces stress in the short term not in the long term.

“Doctor Andrew Huberman published a podcast about the negative impacts of alcohol on sleep and stress so if you want to stay healthy during cold and flu season I recommend not drinking alcohol or greatly reducing your alcohol, certainly reducing it before bed so it doesn’t impair your sleep.”

Fried foods

Robert added: “This one’s a surprise to most people: this is fried foods.

“Why do you want to avoid fried foods during cold and flu season? I know they’re delicious, I like the taste of them too but I don’t eat them any more.

“Why? Because they greatly increase inflammation. Eating fried foods can increase what are called AGEs inside your bodies. This stands for advanced glycation end products.

“These increase or accelerate ageing, number two they increase inflammation. Increased levels of inflammation can impair your immune system because inflammation is a mechanism your immune system uses.

“So if you have chronically high levels of inflammation your immune system is not going to work as effectively.”