Most people’s mission in December is to not get sick. There is nothing worse than pushing through to get everything tied up at work; your Christmas prep finally done; presents all ticked off the list; a treat-filled Tesco shop on the way, ready for a week or two of indulgence, only to succumb to the latest winter bug the moment you stop running around in a frenzy.
While there is no sure-fire way to avoid the lurgy this cold and flu season, habits can make a meaningful difference to how susceptible you are to viruses, and also how long and severe symptoms present.
We asked doctors for their simplest, easy-to-follow advice to help prevent flu and seasonal illnesses this year.
Wash your hands as soon as you get home
A reminder that practising good hand hygiene is an essential step in avoiding picking up viruses. Aside from after using the toilet (which is hopefully an obvious one), “washing your hands after travelling or using public transport, before eating and when you arrive home are important times to focus on to prevent picking up bugs,” says Dr Zamiel Hussain, founder and director of remote GP service provider AccessGP.
It’s also wise to do so if you’ve spent any time with someone who is clearly unwell, adds Dr Nikki Ramskill, a GP verified on healthcare review platform Doctify – and after coughing, sneezing, or blowing your nose yourself. “Soap and water for 20 seconds is ideal. Hand sanitiser is a good backup but doesn’t replace proper washing.”
Don’t touch your face
Viruses enter through the eyes, nose and mouth, explains Hussain. “People touch their faces without realising (often hundreds of times a day), so consciously keeping hands away from the face helps cut transmission.”
For Ramskill, this is the number one behaviour to avoid. “Cold and flu viruses spread through droplets which land on surfaces,” she says. “When you touch a rail, a handle, keyboard, phone or touchscreen, the virus transfers to your hands. The moment you rub your eyes, scratch your nose or touch your lips, you’ve basically opened the door and invited it in.”
Avoid touching escalator grips and lift buttons
With this in mind, handrails, door handles, lift buttons, and escalator grips “are like communal petri dishes,” Ramskill continues. “You don’t need to avoid them completely, but the habit to avoid is touching them and then eating, snacking or touching your face before washing your hands. Carrying a small bottle of sanitiser in winter is useful for this – until you have the opportunity to thoroughly wash your hands.”
Standing passively when someone coughs or sneezes near you
If you find yourself on a tightly-packed Tube or in the confined spaces of a lift, for example, and someone is coughing or sneezing nearby, Ramskill advises doing the following: turn your head away, increase your distance (if you can), avoid inhaling directly in that moment and, if possible, breathe through your nose (more on why shortly). Sanitising your hands afterwards is a good idea if you’ve touched anything, too. “You don’t need to panic, but you can reduce your exposure with small, practical movements,” she explains.
Breathe through your nose, not your mouth
Breathing through your nose is protective, Ramskill explains. “Your nasal passages act like a built-in air filter; tiny hairs and mucus trap particles, including viruses; the nose warms and humidifies cold air, which helps your immune cells work more effectively,” she says. “Studies show cold viruses replicate better in cooler environments, so the warmer the air hitting your airways, the better.”
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Read More Get your vaccines
Getting the flu jab if you are eligible (especially if you are 65 or over, pregnant, or have a chronic health condition) and also the COVID vaccine if you have been invited to do so, is very important, points out Dr Steven Laitner, GP and consultant for the Mirror App from Aide Health. “It’s not too late, but the sooner you get it the better. Contact your local pharmacy or GP practice or book online.”
Drink as much water as you do in summer
Dry indoor heating can dehydrate people more easily, explains Hussain. “Hydration supports nasal and airway defences as mucous membranes (like the inner surfaces of the mouth and lips), when dehydrated, are a less effective barrier to prevent bugs.”
Open windows
Doing so at home or at work improves ventilation and reduces viral build up indoors, explains Hussain. “It may feel like a difficult ask at this time of year, but even short bursts of aeration will allow fresh air to circulate.”
Get seven to nine hours sleep a night
“Lack of sleep is one of the fastest ways to tank your immune system,” according to Ramskill. “Your body repairs, restores and boosts immune activity overnight. During December, when everyone is juggling work, school events, nights out and Christmas prep, it’s extremely easy to run yourself down.”
To avoid burning the candle at both ends, and ending up sick over the festive period, she suggests prioritising the following: seven to nine hours of sleep each night, incorporating wind-down routines before bed, as well as days off alcohol.
If your throat is scratchy, take early action and rest
How you act early on is significant, explains Ramskill. If you start to notice the dreaded scratchy throat or nose, body aches or just feel run down and/or exhausted, small steps may make a meaningful difference to how symptoms progress. “Some research suggests taking zinc may shorten a cold if taken within 24 hours; while vitamin C won’t prevent a cold, it does support immune function; meanwhile, honey, warm drinks, lozenges and throat sprays can relieve symptoms,” she advises. “Stick to evidence-based supplements and avoid megadosing anything.”
Slowing down is one of the most important – yet underestimated – things to do if you start to feel run down, adds Hussain. “The body is sending a signal it needs to rest. Early rest can shorten the duration of illness and prevent it from progressing to something more severe.”
Eat fruit, nuts, vegetables and fermented foods daily
“Winter is not the time to underfeed your immune system,” says Ramskill. “Key foods that support immune health include citrus fruits, peppers, and berries for vitamin C; nuts and seeds (for zinc, selenium and vitamin E); oily fish (for vitamin D and omega-3); garlic, ginger and turmeric (for antioxidant and inflammatory benefits); fermented foods like yoghurt, kefir or sauerkraut (for gut health) and protein-rich foods to support immune cells.”
Avoid skipping meals, relying only on snacks, or cutting entire food groups out unless medically necessary, she advises.
Manage stress
High stress affects immunity, too, adds Hussain. “This may be one of the hardest areas to focus on, but stress has a huge impact on your defence system. Small daily habits like a short walk, breathing exercises, or taking breaks can make a real difference.”
Don’t smoke
Smoking increases your chances of getting ill and being sicker if you do get an infection, explains Laitner. So if you are a smoker that’s even more reason to quit, and if this is a season you tend to smoke socially – don’t.
Wear a mask when you’re unwell
Masks work best at “source control” explains Ramskill, meaning they stop you spreading droplets if you have a cough, cold, or virus. “If you’re trying to avoid getting sick, a mask isn’t essential for everyday life, but it can be helpful in very crowded settings. It’s also a smart idea if you’re run down, pregnant, or have a lower immune response; or if you’re caring for someone vulnerable.
“In short: wear a mask if you’re sick, and consider one if you’re trying to avoid illness in packed public spaces.”
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Five winter health myths
Here are a few common myths these doctors hear frequently.
“If you can push through, you should” – “This is not true,” stresses Hussain. “Lack of rest increases the chance of prolonging the illness and spreading it to others.”
“Going out with wet hair gives you a cold” – “Not true,” he continues. “Viruses cause colds, not cold air. However, getting cold can lower your defences which makes it slightly easier to pick up infections. Protecting your airways by keeping them warm and moist is key to a good defence against airborne viruses.”
“Vitamin C prevents colds” – “It supports your immune system, but it won’t stop you from catching a virus,” says Ramskill. “
“You can starve a fever” – “Absolutely not! Your body needs fuel to fight infection,” she continues.
“You need antibiotics to get over a cold faster” – “This is a common misconception,” says Hussain. “Taking antibiotics for a viral infection won’t help recovery and may upset your health gut microbiome. Most people recover with rest, fluids and simple symptom relief. Seeking antibiotics for viral symptoms is unnecessary unless a clinician suspects a secondary bacterial infection.”
What to do if you start feeling unwell
Tips from Dr Zamiel Hussain:
• Rest and hydrate – simple but highly effective
• Take simple pain relief like paracetamol, if needed, to manage any symptoms or fever
• Warm drinks with honey can help soothe a cough
• Know the red flags, for example shortness of breath, chest pain or symptoms that worsen after a few days. These require medical assessment, especially in vulnerable groups
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