Ros, if you could give one simple tip for women over 40 to stay well in winter, what would it be?
Prioritise sleep. Good-quality, consistent rest is when your immune system does its deepest repair. During deep sleep, your body produces cytokines which are proteins that help fight infection and inflammation. For many women over 50, hormonal changes can make sleep more disrupted, and that quietly weakens immunity. A cool, dark bedroom, a consistent bedtime, and reducing caffeine and alcohol in the evening can make a big difference. Think of sleep as your nightly immune reset.
Do you think gut health plays a role in immunity during winter? If so, how can readers support it simply?
Definitely. Around 70% of our immune cells are found in the gut. Supporting your gut microbiome helps keep your immune system strong. My advice is simple: eat a fibre-rich diet like vegetables, wholegrains, pulses like lentils and chickpeas. These feed the “good” bacteria and strengthen the gut lining, helping stop bugs getting through. A live probiotic supplement can be useful too, particularly if you’ve recently taken antibiotics.
What do you personally take during the winter months, Ros?
When it comes to a winter wellness cabinet, it’s easy to get carried away with the latest trend, but most of us only need a few essentials. Top of the list are the vitamins that support your immune system through the colder months. Vitamin D3 is vital as our natural levels drop with less sunlight, and it helps keep immunity strong and bones healthy. Vitamin C and the B vitamins are also worth having, as they support energy and resilience when you’re feeling run down. For digestion and general wellbeing, I like to include gentle herbal teas such as ginger, peppermint or fennel, which can soothe the stomach and help with bloating. Magnesium is another under-rated mineral as it not only helps with sleep and muscle recovery but can also support mood during the darker months.
Another supplement I personally rate, especially for midlife women, is evening primrose oil. It’s a natural source of gamma-linolenic acid (GLA), an omega-6 fatty acid that can help support hormonal balance, skin health and ease some of the discomfort associated with the menopause transition. I take this every day but must be high strength of 1000mg minimum.
What I don’t recommend is wasting money on cupboards full of overlapping products. Look for supplements that combine nutrients in a meaningful way, rather than buying lots of different bottles. That’s why at Curated Beauty London, we created INNER CONFIDENCE, which combines NMN with vitamin C, D3 and a full B complex for energy and immunity, and QUIET SHIFT, our triple magnesium complex to support better rest and recovery.
The key is keeping it simple: a few well-chosen products, backed by evidence, that you’ll take consistently.
