03 November 2020
Written by Hannah Ownsworth
Flu season has arrived and, with the ongoing pandemic, it’s very important to try and keep those flu germs at bay. Luckily, there are things you can do to reduce your risk and increase your chances of staying healthy.
If you are entitled to a free flu vaccination on the NHS, you should ensure that you get it. While demand has been high this year and stock in some areas has run low, keep trying. There are new deliveries of the vaccine happening all the time.[1]
If you aren’t sure if you’re entitled to a free flu vaccination, please check the NHS website for the full list.
It’s also possible to get the flu vaccination privately, although there is a high demand and you may need to wait a little while for appointments to become available.
You have likely heard this a million times by now but regularly hand washing can help prevent you transferring any virus particles from the surfaces you touch to your face. Good hand hygiene is key and you should wash your hands for at least 20 seconds. If you’re out and about and can’t wash your hands then an alcohol-based hand sanitiser is a good washing aid.
Make sure you wash your hands before touching your face.
The flu virus can live on surfaces for 24 hours so it’s important to regularly wipe down surfaces that you use, including light switches, your chargers, your mobile phone etc.[2] For easy sanitising of your mobile phone and other small items, you may want to consider investing in something like the HoMedics UV Sanitising Bag.
Stress and anxiety can make this easier said than done but it’s good to try and get at least 8 hours of sleep a night.[3] Being constantly tired will make you feel rundown and more prone to getting ill.
Create a good sleep routine for yourself that includes going to bed and waking up around the same time each day. Fit in time to try and wind down before you go to sleep by doing things like taking a warm bath, reading, or emptying your mind by writing a to-do list for the next day. Try to avoid looking at screens right before bed if you can, as this can keep you more awake.
When you’re stressed, busy or tired, healthy eating can go out the window. Yet, while a little indulgence here and there won’t affect you too much, it’s important to try and eat a healthy diet that includes at least 5 portions of fruit and vegetables a day.[4]
A healthy diet full of all the goodness you need can help support your body’s immune system so it’s better able to fight off illnesses.
The NHS recommends that we should all be doing at least 150 minutes of moderate intensity exercise each week.[5] While lockdown definitely hasn’t made this easy, it’s still important to try and keep moving.
If it’s been a while, start small and work your way up to longer periods of exercise. Launching unused muscles into a vigorous routine will likely do more harm than good! Take a walk and challenge yourself to go a little further each time to help build up your fitness.
There has been a study done that suggests that taking a vitamin D supplement may help to reduce the likelihood of getting acute respiratory tract infections, such as flu, bronchitis and pneumonia.[6] While the NHS has some reservations about this study,[7] they do recommend that everyone take a vitamin D supplement anyway throughout the winter months. For adults and children over the age of 4, the NHS recommendation is to take a daily supplement of 10 micrograms (400iu) of vitamin D.[8]
It is possible to overdose on vitamin D, so do not take more than 100 micrograms (4000iu) of vitamin D a day, unless your doctor tells you to. If you have any concerns or questions about the right vitamin D dosage for you, please speak with your doctor.
[1] https://www.bbc.co.uk/news/health-54337585
[2] https://www.nhs.uk/conditions/flu/
[3] https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your-health/
[4] https://www.nhs.uk/live-well/eat-well/
[5] https://www.nhs.uk/live-well/exercise/
[6] https://www.bmj.com/content/356/bmj.i6583
[8] https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
By signing up you consent to us using your email address in accordance with our privacy policy.