Tue, Oct 28, 2025 page12

• Expert tips for battling winter illnesses

  Here are 10 ways to stave off colds and the flu — or bounce back if it’s already too late

  • By Sarah Phillips / The Guardian
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  As the weather cools, along come colds, the flu and a plethora of other bugs, often transmitted through public transport or small children. And then there are the mental health challenges associated with this time of year. How can you avoid spending the next few months feeling unwell? Here, experts give their

  TAKE CARE OF FUNDAMENTALS

  “Winter is a tricky time,” says Dr Babak Ashrafi, who works for Superdrug and is based in London. “Short days, chilly air and a lot of time spent indoors with other people and their germs. My advice is to think of health as a three-legged stool: sleep, nutrition and movement. If one leg gets wobbly, the whole thing will tip over.”

  

  A customer in August buys fruits and vegetables at a biologic street market, in Thessaloniki.

  Photo: AFP

  “People often wonder if there is something they can take, or something different they can do, to stay healthy over winter,” adds Dr Helen Salisbury. “Really it is a question of doing the same things that you might do the rest of the year: exercise, sleep, eat healthily and try not to consume too much alcohol.”

  GET THE JAB

  The advice is to take up vaccinations if they are offered to you. “On the NHS, the flu jab is free for over-65s, people with long-term health conditions (such as asthma or diabetes), pregnant women, and children in certain age groups,” says Ashrafi. “The COVID booster eligibility changes each year depending on government guidance, but the principle is the same: protecting the most vulnerable.” He adds: “If you’re not eligible, I’d say it is well worth paying for a private flu jab.”

  PRACTICE BASIC HYGEINE

  Always remember the basics, especially when there are more germs in circulation, says Dr Fari Ahmad: “Wash your hands if you have been in contact with somebody or when you are eating food. Masks are still around and sometimes they can help stop you spreading germs and people spreading to you.”

  EAT WITH IMMUNITY IN MIND

  “Think of food as fuel and defense,” says Ashrafi. “You want foods that keep you energized and support your immune system. Protein from eggs, fish, lean meat, pulses and nuts is essential for repair. Bright fruit and veg are packed with antioxidants and vitamins that fight off infection. Complex carbs such as oats, brown rice and sweet potatoes release energy slowly, avoiding blood sugar dips that leave you sluggish. And don’t forget healthy fats like olive oil, avocado and oily fish – they are brilliant for heart and brain health.”

  MANAGE COLD AND FLU SYMPTOMS

  There isn’t really a lot you can do to treat winter bugs.

  “Most are caused by viruses, and we don’t have any specific medicines to make them go away — we can treat the symptoms but not the cause,” says Salisbury.

  Ashrafi suggests the best way to ride them out is through hydration, rest and managing symptoms. For a cold, he recommends “paracetamol or ibuprofen to bring down fever and ease aches, honey and lemon to soothe a sore throat and saline sprays or steam inhalation to help unblock sinuses.”

  Flu can be more extreme, he adds.

  “If you have muscle aches, fever and exhaustion, assume it is flu and give yourself proper recovery time. Most people feel better in a week, but don’t rush back to work if you’re still unwell. You’ll just prolong it.”

  “A really bad sore throat is one of the features of the current variant of COVID, so consider testing for that,” says Salisbury.

  HAVE MEDICINES ON HAND

  When you are ill, it is miserable having to trek out to get supplies.

  “Make sure your medicine cupboard is stocked with paracetamol and ibuprofen, if you can take it,” says Ahmad.

  “There are nasal sprays, some of which provide a gel covering inside your nose, and others which kind of wash it out,” says Salisbury. “There is some evidence that if you use those in winter, particularly when you have been in the company of someone who has clearly got a virus, that can reduce your chances of getting that virus yourself. ”

  Some medicines may not be worth buying, Salisbury says: “Cough medicines don’t really work. However, painkillers such as ibuprofen and paracetamol are good for a sore throat, and gargling with soluble versions of these can be helpful.”

  PRIORITIZE MENTAL HEALTH

  Many can relate to the symptoms of seasonal affective disorder (Sad) but the condition is not clear-cut, says Salisbury: “Is it the light, or is it the fact that you’re getting less exercise because you’re stuck at home as it is dark outside? Is it because there is less going on and less fun out there? We really don’t know whether it is the season itself, and the actual light levels, or everything that is associated with winter, like being that bit colder and having possibly less opportunity to socialise. Sad definitely exists but it is a complicated mix.”

  However, there is no doubt that “winter can take a toll on mood”, says Ashrafi. “The trick is to build structure and joy into your days. Get outside every day, even for 10 minutes of daylight. And try to keep your sleep routine steady; oversleeping can actually make you more fatigued.”

  DON’T SPREAD GERMS

  Cover your mouth when coughing or, even better, stay home if you are ill.

  “If you do have a cold or the flu, be careful not to pass it to other people,” says Salisbury. “You are more likely to get these things if you’re in crowded places with lots of people coughing, because that is how they get passed on. A well-fitting mask will reduce your chance of getting or passing on viruses, but beyond that, there isn’t a specific thing you can do to protect yourself. It is a matter of luck.”

  MOVE YOUR BODY

  There can be less inclination to exercise in the winter, says Ahmad, but it is essential that you fit it into your routine.

  “Do something you love: dancing, Zumba, cycling — whatever it is that you enjoy. If you struggle with the weather and going outdoors, is there something you can do indoors? Can you switch to swimming in the winter and leave jogging for the summer? Find the activity that you’re able to do without it feeling like a burden. If you’re going with friends, or you’re attending an exercise class, sometimes that is more manageable.”

  DON’T OVERDO THE BOOZE

  During festive party season “it is quite easy to get in the habit of drinking too much alcohol,” Salisbury says. “Think about the low-alcohol or no-alcohol alternatives. The change in the past few years has been amazing with what is out there.”

  If you do go overboard, you risk getting run-down, says Salisbury: “Alcohol and sleep deprivation will make you more prone to infection, along with the damage caused by smoky environments. Whether you are smoking yourself or are just in a smoky atmosphere, it can make your lungs more vulnerable.”
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