If you don’t currently have a cold, chances are you will soon. With so many nasty bugs doing the rounds, it can feel like a giant game of bug pingpong. Sooner or later, you’ll succumb to the latest virus.
When you have kids, a perpetual sniffle comes with the territory. But if you regularly wash your hands, hit the gym, and eat your five-a-day, yet still keep getting sidelined by every new virus on the block, you might be wondering where you’re going wrong.
According to the latest figures from the UK Health Security Agency (UKHSA), flu season started early this year, and cases are three times higher than this time last year – so you’re not alone.
While we can’t control seasonal bugs, we can help ourselves by adopting simple lifestyle changes to reduce our risk of exposure. Here are seven everyday actions you might not even realise are putting you at risk of winter bugs.
Touching your face
Most of us barely notice how often we touch personal items, shared surfaces and our own faces. A 2015 study from the University of New South Wales in Sydney found that people reach for their face up to 23 times an hour, making our digits an easy way for winter bugs to hitch a ride.
“There are many things that we do day-to-day that expose us to potential bugs. Sometimes just thinking about things in a different way can help,” says Dr Anil Joshi, consultant ENT specialist and facial plastic surgeon. “Next time you are using public transport or are on an escalator, think about where you are putting your hands. So often, we’ll momentarily hold something that’s been exposed to thousands of dirty hands, then go to rub our eyes or mouth without even thinking about it.”
If you’re a frequent face-toucher, there’s an easy fix that can reduce your risk of catching winter bugs. “My most important tip would be to be more thoughtful when in public,” advises Joshi. “Pay attention to your hands and remember, gloves help stop bugs! And we’re less likely to rub our faces when wearing them.”
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Read More Standing too close
Remember lockdown when we maintained a safe two-metre distance from everyone to avoid catching Covid? The same advice still applies to seasonal bugs.
So if you come across anyone with a cold (or you’re feeling under the weather yourself) simply keep your distance. “When someone coughs or sneezes the aerosol can hang in the air,” says Joshi. “So simply turning sideways or holding your breath and stepping back can make a huge difference to transmission. Don’t be afraid of looking silly! You’ll feel worse if you end up in bed with the flu.”
Keeping the windows closed
No one likes to feel the cold, so most of us instinctively keep our windows firmly shut in winter. But poor ventilation can make it easier for viruses to linger and spread indoors. “Ventilation is one of the most effective yet underappreciated tools for helping to reduce the spread of flu,” says Dr Roger Henderson, a GP and spokesperson for Olbas. “Influenza spreads primarily through respiratory droplets and smaller airborne particles that linger, especially in closed environments.”
If you’re keen to keep the cold out, your windows don’t have to be open for long. “Simply opening a window or allowing fresh air to circulate for a few minutes, several times a day, helps to thin these particles out, and so helps to reduce the chance of one person’s virus being passed on to someone else,” adds Henderson.
Not cleaning doorhandles and keyboards
Germs are a natural part of our environment, and everyday exposure helps keep our immune systems in check. However, winter bugs can linger in the home. So what’s the right balance? “Cleaning helps, but it doesn’t have to become a full-time job!” says Henderson. “Flu viruses can survive for a few hours on smooth surfaces, particularly those that many people touch each day.”
The trick is to focus on the hot spots. “Targeting these high-risk surfaces such as door handles, taps, keyboards, and phones is better than trying to scrub every surface in your home,” he explains. “Ordinary household disinfectants work perfectly well, and consistency matters more than intensity.”
Targeting these high-risk surfaces is better than trying to scrub every surface in your home (Photo: Grace Cary/Getty)Neglecting the laundry
It’s not just shared surfaces that harbour winter bugs – the laundry basket can play a part too. “Laundry also plays a supporting role because clothing, towels and bedding can carry viral particles for a short time, especially if someone has sneezed or coughed directly into them,” says Henderson.
So what’s the solution? “Washing these items regularly, using your usual detergent and warm water is generally enough,” he adds. “A more intense washing schedule isn’t usually necessary, common sense and routine care is sufficient.”
Ignoring your gut health
Focusing on gut health is one of the most effective ways to support your body’s defences during winter. “Given that around 70 per cent of our immune system actually lives in the gut, keeping your microbiome well-nourished is key for supporting that gut-immune connection overall,” says gut health and nutrition expert Dr Megan Rossi.
“One of the simplest ways to do this is by regularly including the Super Six — fruits, vegetables, legumes, wholegrains, nuts and seeds, and herbs and spices — in your diet.”
Dietary changes can go a long way in keeping winter bugs at bay. “Aim for something from each group every day, and try to increase diversity wherever you can, as a more varied microbiome is linked to stronger immune resilience,” says Rossi. “Even small daily changes, like adding a handful of mixed nuts to your porridge topping, stirring a portion of mixed beans into your pasta dishes, or adding seasonal vegetables like cauliflower or kale to your smoothies, can make a real difference.”
Leaving your neck exposed
Often, simply taking better care of yourself can help. Some people find that certain holistic methods reduce their vulnerability to colds and flu. “Non-medical lifestyle/energetic strategies can support the immune system without claiming to prevent or cure illness,” says Sukh Padda, a holistic healer and founder of Bodi Sync.
One example is the ‘Warm the Gate Points’ ritual, an ancient Chinese practice that focuses on keeping the upper back and neck warm – the areas most vulnerable to incoming winter bugs. “Viruses enter most easily when the neck and upper back are cold,” explains Padda. “Do this daily: Apply a warm compress or heat pack to the base of the neck, between the shoulder blades and then apply a drop of ginger or rosemary essential oil diluted in a carrier oil such as castor oil. This keeps the Wind Gate closed, reducing susceptibility to chills, sore throat, or sudden colds.”
Having a busy social life
It might not be glamorous advice, but avoiding busy indoor spaces will also make a real difference during cold and flu season. “These measures aren’t sexy, but they are reliable,” continues Henderson. “Flu thrives on opportunity – crowded spaces, shared surfaces, and close contact. Reducing those opportunities, even in small ways, can all help to shift the odds back in your favour.”
Small changes can have a big impact. “Good hand hygiene, resisting the habit of touching your face, and wearing a mask when you or someone close to you is unwell remain simple but powerful steps,” says Henderson. “For households with someone who has flu in it, giving that sick person a preferred room if possible, ventilating shared spaces and maintaining routine surface cleaning can all help to reduce further infection.”
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