Everywhere you turn, someone is coughing and sneezing at the moment.
To make matters worse, there’s the supposed ‘super flu’ surge to contend with, and it’s the end of the year, so many of us will be feeling pretty run down after a busy 12 months.
But if you’re desperate to try and avoid getting sick ahead of Christmas, there are a few steps you can take to reduce the risk, according to a doctor.
Dr Suzanne Wylie, a GP and medical advisor for IQdoctor, has shared five top tips with Metro that she claims can make a ‘meaningful difference’ to your health.
Here’s what she recommends…
Vitamins, vitamins, vitamins
I’m sorry to say that there’s no one single ‘superfood’ that you can pile your plate with for every meal to stave off sickness.
That said, the food you eat does impact your health, so Dr Wylie advises following a balanced diet with plenty of fruit and vegetables, as well as wholegrains and protein, as these support your body’s ‘normal immune function’.
Vitamin C, Vitamin D and Zinc also play a role in immune health, so if your diet is lacking in any of these, she says it could be ‘reasonable’ to start taking a standard daily supplement – particularly, Vitamin D during the gloomy winter months.
However, be sure to read the packaging carefully, as Dr Wylie doesn’t recommend taking a high-dose supplement. These are unlikely to provide any extra ‘protection’ and sometimes can cause harm.
‘More is not always better,’ she warns.
Avoid alcohol
While you’re thinking about the food you’re putting in your body, you’ll also want to examine what you’re drinking, as staying hydrated is crucial.
Drink plenty of water and fluids, but you might want to moderate your alcohol intake. ‘Tis the season for a festive tipple, but that Christmas cocktail or glass of fizz could end up disrupting your sleep, which in turn can impact your immune responses.
Good sleep strengthens your immune system, helping your body to fight off illness and infections, so it’s really important to be catching those zzz’s if you don’t want to get sick.
You’ll also want to ensure you’re not getting too stressed out and resting enough during the day as well.
Dr Wylie adds: ‘Poor sleep and chronic stress are associated with a higher risk of infection, so prioritising good sleep hygiene, taking breaks and allowing time to recover if you feel run down are genuinely important.’
Get a flu jab
According to the doc, there’s no tablet that you can take when you feel the sniffles coming on that’ll reliably prevent colds or flu.
‘Over-the-counter remedies may help relieve symptoms if you do become unwell, but they don’t stop viruses taking hold,’ she explains.
‘The most effective medical protection remains vaccination: having your flu jab if you’re eligible, and ensuring COVID vaccinations are up to date, significantly reduces the risk of severe illness and helps protect others as well.’
Wear a mask
And speaking of COVID, it might be time to dig out your old face masks from the pandemic – or buy a new one.
Dr Wylie claims they ‘do work’ when used ‘properly’ as they reduce the spread of respiratory droplets and ‘can lower the risk of catching a virus and passing one on’.
The mask needs to cover your nose and mouth with no gaps, and you should wash your hands before and after touching it.
It’s not a ‘perfect’ solution, but wearing a well-fitting mask on public transport or while out doing your Christmas shopping in busy spaces adds a ‘sensible additional layer of protection’ during peak respiratory virus season.
And if you’re still not convinced, it might help to know that the British Medical Journal recently reviewed the science and also agreed that masks help.
They said: ‘In community settings, any mask use is protective during epidemics, especially if used early, when combined with hand hygiene, and if wearers are compliant.
‘Community use of N95 respirators is more protective than surgical masks, which are more protective than cloth masks, but even cloth masks provide some protection.’
They added that ‘extensive evidence’ gathered during the Covid-19 pandemic supports the use of masks during periods of high epidemic activity of any respiratory illness, such as flu.
Practice good Tube hygiene
As well as wearing a mask on the Tube, you might want to take several other precautions when using trains and buses, like washing your hands or using alcohol hand sanitiser after touching handrails and other shared surfaces.
Avoid touching your face where possible, and also consider where you’re standing/sitting. Ideally, you’d want to keep some distance from others when you can.
‘Good ventilation matters,’ points out Dr Wylie. ‘Standing near open doors or vents can help.’
And if you’re feeling unwell at all, it would be considerate to avoid travelling if you can, so you don’t make others sick.
She adds: ‘Taken together, these sensible, evidence-based steps give you the best chance of staying well and enjoying the festive period in good health.’
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