Make Yourself 'Flu Proof' This Christmas

There's nothing worse than a bout of flu, especially over the Christmas period. 

Flu season comes around every year, and for sufferers, it always feels worse than the last, but what if this year that is actually the case? 

A recent study by the BBC labelled 2025 as the 'worst flu season in decades' due to the NHS issuing a "flu jab SOS" urging people to get their flu jab, especially if they are high-risk patients. 

While some may think getting the flu is an inevitable fate we all try and avoid during colder months, there are actually steps we can take to ensure the flu stays firmly at bay. 

Longevity experts, Charava, have compiled a list of ways to not only avoid flu but maintain a healthy immune system in general during winter. 

Why flu in 2025 is hitting the UK hard 

Influenza viruses are constantly maturing, meaning different strains develop each year and vaccinations have to be tweaked to ensure the new strain is eliminated effectively. As temperatures started to drop earlier in September in the UK, this has meant that more people are spending time indoors with the heating on and windows shut, creating a perfect breeding ground for the flu virus. With the spread of flu starting earlier this year, people haven't built up immunity, meaning we are being infected at a much faster rate. 

Why do we need extra support in winter

Shorter days mean your skin makes less vitamin D from the sunlight, which can lead to us becoming vitamin D deficient. Certain vitamins to take during winter help support your immune function, keeping you from catching the flu or feeling run-down. Nutrients like iron, folic acid, and vitamin B12 help your body make healthy blood cells, which carry oxygen and energy around your body, which can support immunity levels and make a big difference to how you feel during winter months. 

6 ways to avoid the flu this winter 

1. Get your flu jab now

The flu jab is readily available in the UK, especially to those over 65 or those with existing health conditions. For others, there are options to book at local pharmacies, which may charge for the vaccine but are often inexpensive and worth it for extra protection. 

The vaccination essentially exposes you to a small dose of the flu to give your white blood cells a chance to build a defence after understanding what they are fighting against. Once they have been exposed, it means if they come up against this particular strain of virus again, they'll be ready. 

This is why it's so important to get the flu jab every year. As influenza strains change and mature, even the flu you have been exposed to in the past will be something different that your white blood cells are not used to. The flu jab gives you a certain level of immunity, but should not be mistaken for a pass on flu during cold months. Other essential steps need to be practised alongside.

2. Ensure you're getting enough sleep

Sleep is and always will be one of the most important things you can do to keep your body healthy, whether you're fighting the flu or any other illness. Often overlooked as a chance to rest, sleep is actually your body's chance to recharge, regenerate and renew. 

As nights draw in, people often feel tired and lethargic. This is because our bodies use more energy throughout the day to stay warm and fight off more viruses, but also because during darker nights our brains are ready to switch off earlier. Some people fight this and get tired from lack of sleep, and others give in, going to bed much earlier and perhaps getting up later, again making themselves tired from a lack of sleep routine. It may sound like a lose-lose; however, when it comes to sleep, consistency is key. As well as making sure you listen to your body, if you're tired, let it rest.

Our cells renew as we sleep, and our bodies recharge. This is often why vitamin D is taken during darker days to help our bodies with the immune support, mood and energy we usually get from the sun.

3. Hydrate yourself 

Just like sleep; hydration is paramount to ensuring your body is prepared to fight off infection. White blood cells need water to function; if they become dehydrated, they can often shrink, impairing their ability to fight off foreign bodies such as the flu. 

Staying hydrated also helps maintain your body temperature. If your temperature drops, it can be harder to fight off illness because your energy is being used to regulate it, which can weaken your immune system and, therefore, increase your susceptibility to viruses. 

4. Don't skimp on your vitamins 

When the colder months arrive, your body may need extra help to stay strong and active. The best supplements for winter health can support your immune system, boost energy levels, and help your body recover more quickly from tiredness or low mood.

Eating a balanced diet with nutrients and lean protein is important, but it may not always give you everything your body needs. Taking the right winter supplements can help strengthen your immune system, maintain steady energy levels, and support your overall health through the season. One of the best vitamins for this time of year is vitamin D3 paired with K2.  

Vitamin D3 helps your body absorb calcium, and Vitamin K2 makes sure that calcium goes to your bones rather than your arteries. This supports immunity, helping you fight off flu, but also stabilises mood to maintain balanced energy levels. 

5. Practice good hygiene 

While this may sound like an obvious point, you'd be amazed at how much more we need to maintain hygiene levels proactively during the winter. Washing hands, bodies, clothes and surfaces is important to remove living bacteria and viruses as quickly as they spread. 

Frequency of washing is more crucial than the length of time you spend washing your hands. For example, it is recommended that you wash your hands for 30 seconds. However, during winter, the most important thing is to clean them regularly to avoid coming into contact with anything that carries the flu virus. On that note, it is also advised to avoid touching your mouth, nose and eyes in case germs still linger after washing. 

6. Take steps for clean air 

While we all would like to stay warm during colder months (which is also important for avoiding illness), ventilation is essential in winter to prevent viruses from being trapped in confined spaces, where they can mutate and spread. Opening a window for just 5-10 minutes per day can help with this, as can using a dehumidifier to remove moisture from the air. 

Dust allergens and other particles can also carry bacteria, so maintaining a regular cleaning routine is vital. 

Nutritional Therapist, Rachel Evans, told That's Christmas 365: "Vitamin D can help support the barriers of our respiratory tract and our gut lining. As we cant make enough vitamin D here in the UK during the winter months then we can become deficient so supplementing with this vitamin is really important.  It is always good to get your levels tested so that you know your baseline and can supplement accordingly with the right dosage.

"Alongside our gut barrier we have around 70/80% of our immune cells and we also have trillions of microbes living within our gut (I like to think of them like little Tamagotchi’s). When we eat, we aren’t just eating for ourselves, we are also feeding these microbes.  

"They thrive on a diet full of variety which helps them to produce various chemicals that do all sorts of useful jobs in our body liking helping to regulate immune cells and keep inflammation in check. When you are putting your meals together think of adding in lots of colourful fruits, vegetables, wholegrains, mushrooms, and fermented foods like kefir and kimchi.

"Polyphenols (plants chemicals found in berries, cocoa, green tea and spices like turmeric) and nutrients like vitamin C (oranges, kiwis, peppers), zinc (pumpkin seeds, chickpeas, oysters), selenium (brazil nuts, eggs, mushrooms) and omega-3 fats (salmon, mackerel, flaxseeds, walnuts) all help to manage inflammation and support the immune system in staying strong and resilient.  

"On top of this, consistent and restful sleep, spending time outdoors, exercise, managing stress and keeping hydrated all play a really important part of keeping your immune system strong and healthy during the flu season."

You can learn more here https://www.charava.co.uk

How to Avoid Catching the Mutated Flu Virus Sweeping Britain

A practical, reassuring guide for a safer, more healthy Christmas.

As Britain gears up for the festive season, many of us are juggling gift lists, food prep, travel plans and party invitations. 

Unfortunately, this year we’re also contending with a mutated strain of flu that’s making its way rapidly through workplaces, schools and social events, having cunningly side-stepped the vaccination programme. 

Nobody wants to spend Christmas Day under a duvet with a thermometer and a box of tissues. So here’s a clear, sensible guide to help you reduce your risk, stay well, and enjoy the season’s celebrations.

Keep Your Hands Clean (It Still Works Wonders)

Handwashing remains one of the most effective ways to stop flu viruses spreading.

Wash with warm water and soap for at least 20 seconds.

Keep a small bottle of hand sanitiser in your coat pocket or bag when out Christmas shopping.

After using public transport, handling coins, or touching door handles in busy shops, sanitise or wash your hands as soon as you can.

It’s simple, quick and reduces your chances of picking up unwanted germs.

Give Your Immune System a Helping Hand

A strong immune system isn’t a guarantee, but it makes a real difference.

Eat well: Include fruit, vegetables, whole grains, nuts and lean proteins in your meals.

Stay hydrated: Cold weather often makes us forget to drink enough.

Get enough rest: Late-night wrapping sessions are fun, but sleep is essential for immune function.

Consider a flu jab: If you’re eligible or simply want extra protection, check with your GP or pharmacy. You can have NHS or private vaccinations. 

Ventilate Your Home and Party Spaces

Christmas often involves cosy, closed rooms packed with people — ideal conditions for viruses.

Open windows for short bursts throughout the day.

If you’re hosting, let in a little fresh air between guests arriving and food being served.

In pubs, cafés or parties, pick spots with some airflow where possible.

Good ventilation reduces the concentration of airborne viruses without making the room chilly.

Be Sensible About Crowds

This isn’t about avoiding fun — simply being aware.

Choose quieter times to shop if you can.

If attending a very crowded indoor event, consider wearing a mask (especially if you’re vulnerable or visiting elderly relatives soon).

Keep a respectful distance if someone nearby is coughing or sneezing.

Don’t Share Drinks, Snacks or Utensils

It sounds obvious, but Christmas buffets often lead to accidental cross-over.

Avoid double-dipping.

Don’t hand round drinks for taste tests.

Use serving spoons rather than fingers when nibbling from platters.

It’s not killjoy advice — it’s about keeping festivities flu-free.

Wrap Up Warm (It Makes a Difference)

Cold air itself doesn’t cause flu, but sudden temperature drops can make your body more vulnerable.

Wear layers when out carolling or attending Christmas markets.

Keep scarves and gloves handy.

Dry off and warm up after being caught in winter rain.

Comfort helps your body stay resilient.

Stay Home If You’re Unwell

If you wake up with flu symptoms — high temperature, aches, exhaustion, a heavy cough — give yourself permission to rest and recover.

Cancel events if you need to.

Let friends and family know you’re keeping your germs to yourself.

It’s far better to miss one outing than risk ruining Christmas for someone else.

Most people appreciate the honesty.

Christmas is meant to be joyful, social and uplifting — and with a few simple precautions, we can all enjoy it while staying as healthy as possible. The mutated flu virus may be circulating, but good hygiene, sensible planning and a little consideration for others go a long way.

Stay warm, stay well, and have a wonderfully festive season. 

Boost Your Immunity: Foods and Supplements to Keep Cold, Flu, and Other Bugs at Bay for Christmas

As the days grow shorter and colder, we enter the season of sniffles, coughs, and seasonal bugs. 

With Christmas and New Year around the corner, it's more important than ever to safeguard your health so you can enjoy the festive season without battling a cold or flu. 

Whilst vaccines and good hygiene are vitally important, a strong immune system can make all the difference. Here’s a guide to foods and supplements that can give your body the extra edge against winter infections.

1. Load Up on Vitamin C

Vitamin C is one of the most well-known immune-boosting nutrients, essential for stimulating the production of white blood cells, which are vital in fighting infections. Luckily, this vitamin is easy to find in a variety of fruits and vegetables:

Oranges, grapefruits, lemons, and limes are packed with Vitamin C, and a fresh glass of citrus juice is a great way to start your day.

Bell peppers have even more Vitamin C than most citrus fruits.

Kiwis, strawberries, and guava are also excellent choices and make delicious, seasonal additions to fruit salads or snacks.

If fresh options are limited, consider a Vitamin C supplement. For most people, 500-1000 mg per day can give a good boost, but consult your GP if you're considering higher doses.

2. Don’t Forget Zinc

Zinc is another powerful ally against colds. It can help reduce the duration of cold symptoms if taken at the first sign of illness. You can find zinc in foods like:

Red meat, poultry, and shellfish (especially oysters) are rich in zinc.

Pumpkin seeds, beans, and chickpeas provide a vegetarian-friendly zinc source.

For a preventive boost, consider a daily zinc supplement, especially during peak cold and flu season.

3. Boost Your Vitamin D Levels

In the UK, where sunshine can be scarce during the winter months, many people become deficient in Vitamin D. This vitamin plays a critical role in immune function, helping to prevent infections and fight viruses. Foods high in Vitamin D include:

Oily fish (such as salmon, mackerel, and sardines)

Egg yolks and fortified cereals

Mushrooms (especially those exposed to sunlight)

For many, a Vitamin D supplement is necessary during the winter. The NHS recommends adults consider a daily supplement of 10 micrograms (400 IU) during autumn and winter.

4. Probiotics: Support Your Gut Health

Did you know that a large portion of your immune system resides in your gut? Healthy gut flora help regulate immune responses and protect against harmful pathogens. Foods rich in probiotics can boost gut health and improve your immune defences:

Yoghurt, especially those with live cultures, is a good source of beneficial bacteria.

Kefir and kombucha also provide diverse strains of probiotics.

Fermented vegetables like sauerkraut, kimchi, and pickles are tangy and immune-friendly.

Consider a probiotic supplement if you’re not a fan of fermented foods. Look for one with multiple strains and a high colony-forming unit (CFU) count for maximum benefit.

5. Spice It Up with Garlic and Ginger

Garlic and ginger are two pantry powerhouses that offer incredible immune-supporting properties:

Garlic is known for its antiviral and antibacterial properties, making it effective against colds. Try adding it to soups, stews, or even roasted veg.

Ginger has anti-inflammatory and antioxidant effects. It can soothe sore throats and aid digestion. A warming ginger tea with honey can help relieve early cold symptoms.

Both garlic and ginger supplements are available, but fresh options often provide the best benefit.

6. Go Green with Leafy Vegetables

Leafy greens like spinach, kale, and Swiss chard are packed with vitamins and antioxidants that support the immune system. They’re rich in Vitamin A, Vitamin C, and folate—all important for cell repair and protection. You can incorporate greens into smoothies, soups, or even as a side dish to keep your immune system in top form.

7. Add Elderberry and Echinacea for Extra Protection

Elderberry and echinacea are two herbal supplements often associated with fighting respiratory infections. Research suggests they may help reduce the severity and length of colds:

Elderberry is packed with antioxidants and is thought to combat viruses directly. Syrup or capsules are both convenient options.

Echinacea is often taken as a tea, tincture, or capsule and may help reduce inflammation and cold symptoms.

Always follow the dosage instructions and consult your GP if you have any underlying conditions before adding these herbs to your routine.

8. Hydrate with Herbal Teas and Bone Broth

Staying hydrated is key to keeping your immune system strong, as it helps flush out toxins and maintain mucus membranes in the respiratory tract. A few immune-boosting drinks to keep on hand include:

Herbal teas such as chamomile, peppermint, and green tea offer antioxidants and soothing effects.

Bone broth is nutrient-dense, providing amino acids and minerals that help support immune function and gut health.

If you’re feeling under the weather, warm drinks also help relieve sore throats and congestion.

9. Sleep and Stress Management

While not a food or supplement, quality sleep and stress management are vital for a strong immune system. Chronic stress and lack of sleep can lower immune defences, making it easier for colds and flu to take hold. Try practising mindfulness, meditation, or light exercise, and aim for 7-9 hours of quality sleep each night to keep your immune system resilient.

In Summary

With the right combination of nutrient-rich foods and well-chosen supplements, you can help your body fend off common colds, flu, and other infections this winter. As you prepare for a cosy Christmas and New Year, taking these small steps will ensure you’re well-protected and ready to enjoy the festivities in good health.

Disclaimer: This guide is meant for general health information and is not a substitute for medical advice. Consult your GP before starting any new supplements, especially if you have underlying health conditions or take other medications.