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
