You can tell the festive season is approaching when everyone seems to be dealing with colds, sore throats, and other winter ailments. Flu season is in full swing, with hospital admissions for what’s being called “super-flu” in England rising by 55 percent in just one week. If you notice symptoms—like a sudden high fever, extreme fatigue, and body aches—the current advice from NHS leaders is to stay at home. If you absolutely have to go out, wearing a mask is recommended.
The situation feels reminiscent of Covid times. Daniel Elkeles, head of NHS Providers, mentioned last week on Times Radio that masks are the most sensible option given the “tidal wave” of winter illnesses, including a particularly nasty flu strain.
Dr. Dan Baumgardt, a GP and senior lecturer at the University of Bristol, points out that these next few weeks won’t be a walk in the park. “We’re now in a phase of continued viral spread, which will likely continue into the new year,” he explained. So, we really need to look after ourselves as well as we can. And don’t forget about the usual pitfalls of overindulging during the holidays. So, how can we stay healthy in the coming weeks?
1. Do we really need to wear a mask?
Some hospitals have already brought back mask mandates for staff and visitors. While it’s not compulsory for those showing flu-like symptoms, a casual glance around public transport suggests many people are taking it quite seriously. When asked if those coughing and sneezing should mask up at the office, Elkeles noted, “That would be considerate of their colleagues, or their colleagues might just say, ‘Please go home.’”
Baumgardt mentioned that research indicates consistent mask usage can reduce virus transmission. However, not all masks are effective, and they need to be worn correctly, along with practices like good hygiene. “We’re seeing many people trying to use scarves or coat collars to cover their faces, but that doesn’t really do much,” he noted. He emphasized that the best way to fend off viruses remains handwashing and using antibacterial gel. But let’s not overlook that your body needs rest, so if you’re feeling unwell, staying at home might be wise.
2. It’s not too late to get a flu jab
A new variant of the flu virus, known as H3N2 “subclade K,” is making rounds, and experts predict that case numbers will climb in the coming weeks. Baumgardt advises that “there are still some flu vaccines available,” and it’s worth checking with your GP or pharmacy to see if you’re eligible for one.
If you’re over 65, have a weakened immune system, are pregnant, or have other health issues, you should have been offered a flu jab through the NHS. For those who haven’t received one, vaccines can also be purchased privately at about £20.
“While it’s not foolproof, the vaccine this year offers the best available protection,” Baumgardt added.
3. Using a nasal spray could help fend off colds and flu
Research led by Paul Little, a professor at the University of Southampton, suggests that affordable over-the-counter nasal sprays could decrease the chances of catching colds and flu. In a trial involving over 13,000 patients, those who used nasal sprays—like Vicks First Defence or saline solutions—saw significant reductions in symptoms. “At the first sign of a cough or cold, using a nasal spray could be a good preventive measure,” Little advised.
4. Suck on a peppermint for a clearer head
According to Professor Andy Smith from Cardiff University, peppermints can improve alertness for those feeling sluggish due to a cold. His research confirms that inhaling peppermint vapors has therapeutic effects. “Sucking on a peppermint, rather than butterscotch or nothing, can actually make you feel more alert,” he explained.
5. Keep zinc lozenges handy for sniffles or sore throats
Zinc is essential for immune function and is not stored in the body, making it necessary to get regular amounts from food. However, unless you’re deficient, long-term high-dose zinc supplements aren’t advisable due to potential stomach issues. Keeping zinc lozenges around can be helpful, especially as your body needs more zinc during infections, according to Dr. Jenna Macciochi from the University of Sussex. She recommends small doses during the onset of symptoms.
6. Chicken soup might alleviate cold symptoms
A study from the University of the West of Scotland found that chicken-based soups with vegetables can be beneficial for respiratory infections. These soups support recovery through hydration and nutrition, possibly offering anti-inflammatory effects. Macciochi suggests that soups’ ingredients might help ease mucus and inflammation, thanks to compounds released during the cooking process.
7. Consider bouillon for hangover relief
If you’ve overdone it, rehydration becomes crucial for alleviating hangover symptoms. “Dehydration is often a cause of hangovers, as alcohol acts as a diuretic,” Baumgardt noted. Drinking water or diluted juice before bed may help. Eating the next morning can aid recovery too—whether it’s a full breakfast or just some toast. While ibuprofen might ease headaches, it can irritate the stomach, so it should be used cautiously. Bouillon soup, rich in vitamins and minerals, is another recommended recovery aid, as acknowledged by Drinkaware.
8. Choose vitamin D over C for prevention
Interestingly, mega-doses of vitamin C don’t prevent winter viruses unless you’re deficient. Baumgardt suggests that vitamin D is more beneficial for immune health during winter, as endorsed by NHS guidelines recommending a 10mcg supplement. If you do catch a cold, taking 1-2g of vitamin C daily at the start of symptoms might help shorten the illness duration.
9. Turmeric for digestive issues (but results may vary)
While many supplements for digestion lack strong evidence, turmeric has shown promise in reducing stomach acid. Baumgardt recommends keeping over-the-counter antacids on hand, as well. However, avoiding excessive indulgence in rich foods remains the best approach to preventing digestive discomfort.
