CHRISTMAS is fast approaching – but the traditional festive cheer has been dampened by a mutant K ‘superflu’ tearing through the country.
Although getting a is the best way to protect your family from the winter bug – which experts say could be “more severe than normal” flu – there are several cheap remedies that could help ward off infection, from a to a 2p .
Brits are being hit with super flu – but there are a few things we can do to be more primedCredit: Getty
The new strain of flu, dubbed , thought to be driving infections has unleashed “mayhem” in the run-up to Christmas, causing schools to close and hospital beds fill up.
Last week, an average of 2,660 patients were in hospital with the each day – the highest ever for this time of year and 55 per cent up on last week.
Next week, some 8,000 patients in England could be in hospital with the virus, the UK Health Security Agency has said, suggesting we are about to face the worst flu epidemic in a decade.
This year’s flu strain, also now known as ‘super flu’, has mutated several times over summer, which means it might be better at evading .
“It is more infectious – meaning it spreads more – and poses greater risk for severe illness in at risk groups, such as older adults aged 65 and over, young children, pregnant women, those with chronic conditions like heart, lung, kidney disease, , and the immunocompromised,” Sun columnist and GP warned.
People have not encountered H3 since 2022, which means there is less natural immunity in the community.
What’s more, Dr Zoe warns it is “more severe than normal flu and is more infectious”, leading many to dub it ‘superflu’.
Officials have repeatedly urged people to wear masks if they have cold or flu-like symptoms.
They have also pleaded with Brits to come forwards for a flu vaccine, arguing it is the most effective weapon for reducing the risk of serious illness.
But the jab takes up to 14 days to fully come into effect, meaning that even if people are inoculated today they won’t be protected fully until around Christmas Eve.
In the meantime, there are some other ways you can try to beat the winter bug, all of which involving boosting your immune system – your body’s defence squad.
Nutritionist Millicent Chapman, from Holland & Barrett, said: “We all know that building good habits supports our immune system.
“However, more than 1 in 10 Brits will drop their healthy habits in December, according to research by Holland & Barrett.”
She added: “While a balanced diet remains the main way to get all nutrients, taking your vitamins and supplements over the festive season can help support your immune system and energy levels.”
She recommends taking a daily vitamin D tablet, which costs £11.75 at Holland & Barrett for 240 1000 IU (international units) tablets – meaning each pill is about 5p.
Boots’ “Everyday” 400IU tablets are even cheaper, costing £4.50 for 250 tablets, making each tablet around 2p each.
Vitamin D is the only supplement that the government broadly recommends for all adults.
The NHS says that between September and March adults take a daily vitamin D supplement of 400IU.
Most of us know the “sunshine vitamin” is linked to good health — but growing research suggests vitamin D may also help protect against serious conditions, including winter viruses.
Millicent said: “Since getting enough natural vitamin D from the sun isn’t always possible (especially in the darker winter months), this veggie-friendly supplement supports your intake and helps your body absorb essential nutrients like calcium and phosphorus effectively.”
Dr Dave Nichols, NHS GP and Resident Doctor for at-home testing provider MyHealthChecked agreed on the potneital hea;th ebnfits of teh suppliemnt.
“Vitamin D has an important role in the way our immune system works to fight off illnesses.
“This can increase the likelihood of you catching colds, prolong your recovery, or mean you bounce from one respiratory illness to another.”
Here, Dr. Helen Wall from the NHS Oaks Family Practice in Bolton reveals the other ways you can boost your immunity this winter:
EAT BEANS ON TOAST
Tucking into a bowl of dahl or swapping a white sliced loaf for brown wholemeal or rye bread could all help you to see off bugs this winter.
Beans on toast is a good way of getting fibre which helps the immune systemCredit: Getty
Research by experts at Southampton University showed that fibre intake is directly linked to our immune response, so consuming plenty could help fight off colds.
GP Dr Helen Wall says: “A supports a healthy gut microbiome which regulates the immune system and reduces inflammation, so consuming plenty is a good thing to do.
“Don’t just focus on one source though, and ensure you boost fibre intake across your diet generally.”
Great sources include porridge oats, veg and skin-on jacket spuds.
AUTUMN CLEAN
It’s not just spring when you need to have a deep clean.
At this time of year a seasonal scrub is a first-line tool against the spread of sneeze-inducing germs and viruses.
Dr Wall says: “As we all learnt during , hand washing is one of the most effective ways we can reduce the spread of infection, and that’s the same for other viruses and respiratory or gastro-related seasonal illnesses.
“Bugs and germs aren’t just spread by droplets in the air but are also transferred on surfaces, door handles and other things you touch.
“So keeping hygiene at the forefront can really help bolster your winter health.”
Who can get free flu jabs?
THE flu jab helps protect against flu, which can be a serious or life-threatening illness.
It’s offered on the NHS every year in autumn or early winter to people at higher risk of getting seriously ill from flu.
You can get the free NHS flu vaccine if you:
- are aged 65 or over (including those who will be 65 by 31 March 2026)
- have certain long-term health conditions
- are pregnant
- live in a care home
- are the main carer for an older or disabled person, or receive a carer’s allowance
- live with someone who has a weakened immune system
Frontline health and social care workers can also get a flu vaccine through their employer.
How to get the flu vaccine
If you’re eligible for an NHS flu vaccine, you can:
- contact your GP surgery to book an appointment
- book a free NHS flu vaccination appointment at a pharmacy online or in the NHS App (if you’re aged 18 or over)
- find a pharmacy that offers free NHS flu vaccination where you can walk-in and get vaccinated without an appointment (if you’re aged 18 or over)
Some people may be able to get vaccinated through their maternity service or care home, or through their employer if they’re a frontline health or social care worker.
SLEEP TIGHT
Lack of sleep can leave you susceptible to seasonal sickness while some proper shut-eye can aid winter wellness.
Dr Wall says: “ is essential for a strong immune system because when you are sleeping your body does all of its necessary keep-you-healthy housekeeping and gets rid of everything you don’t want there!
“Poor kip means you will have reduced immune cell activity, and this can put you at greater risk of infection and leave you prone to becoming ill.
“If you can manage it, the recommended amount of sleep to aim for is between seven and nine hours a night to keep everything in check.”
TRAINERS TIME
Keeping fit and healthy and staying active, even when it’s cold outdoors, is one of the best ways to bolster your immunity and ward off bugs.
Keeping fit and healthy and staying active is one of the best ways to bolster your immunityCredit: Getty
Dr Wall says: “Regular moderate exercise all year round improves your body’s immune surveillance system.
“This is when it scans constantly for threats and red flags that shouldn’t be there, such as infections, bacteria and viruses.
“If you aren’t taking regular exercise, it’s more likely your immune system won’t be as strong and this will leave you at greater risk of getting ill.
“Find something you enjoy, whether it’s walking, a gym session or a footie kickabout, and stick at it even through the chilly season.”
GUT GOODNESS
Good has been proven to aid immunity and help prevent infections, so try to nurture yours.
Dr Wall says: “It’s important that you get a good mix of veggies and unprocessed food in your diet to improve your gut microbiome.
“Aim for lots of variety.
“Studies say munching 30-plus different sources a week is ideal, but that’s very hard and not many people can achieve it.
“A realistic aim is to eat a good mix of colours and textures including fruit, veg, nuts and grains.
“Adding probiotic supplements can be helpful but these vary hugely, so don’t rely on them and ensure you have a good, mixed diet alongside.”
PUT YOUR FEET UP
Dr Wall says: “Chronic stress raises the level of the hormone cortisol and as this goes up, your immune responses go down — so reducing stress, in any way, can help you stay well.
“That’s often easier said than done, but even if you have lots going on and life is high-octane, just having small periods of time where you take moments for yourself can really improve overall resilience.
“Good options for lowering cortisol levels are yoga, practising mindfulness, crafting, simply going outside or relaxing at home.”
HAVE A CUPPA
Good news — a brew could help see off .
A nice cup of tea will help keep the moist linings in your nose, mouth and throat well lubricatedCredit: Getty
Dr Wall says: “I love a cup of tea and, medically speaking, staying hydrated — whether it’s with hot drinks, water or winter soups — also helps to keep the moist linings in your nose, mouth and throat well lubricated.
“This restores the tissues that are the first line of defence against viruses, bacteria and other unwanted guests getting in.
“Good hydration also improves the flow of lymph through the body, which is the transport system for your immune cells.”
Sadly, wine won’t help though.
Dr Wall warns: “Excess booze, by contrast, impairs the immune response, so drink moderately if you can.
“Cutting it out altogether is even better.”
Flu red flags – and the 12 hour warning sign
ometimes, however, a flu infection can turn serious.
People most at risk of this are older adults, young children, pregnant women, and those with underlying health conditions.
You should contact your GP if your child:
- Is more short of breath than usual
- Has pain when breathing in or coughing
- Is feeling confused, dizzy or lightheaded
- Feels sick or is being sick – for example, they can’t keep food or fluids down
- Is coughing up blood
- Has had a dry nappy for 12 hours or more, or is showing other signs of dehydration
- Has a very high or low temperature – for example, they feel either hot or cold to touch or are shivering
doctor Suraj Kukadia – who goes by Dr Sooj – recently issued a warning over red flag signs of dehydration that mean you baby needs immediate help.
He said: “If they go 12 hours without peeing, that’s a red flag. You have to go to the emergency department.
“If they are peeing less than 50 per cent of normal, that’s also a problem.”
The doctor was specifically discussing RSV infections – a common cause of colds and flu in children.
You should phone 999 or go to A&E if your child:
- Has lips or skin that are turning pale, blue or grey – on brown or black skin this is easier to see on the palms of their hands
- Has severe difficulty breathing – they may make grunting noises or suck their stomach in under their ribcage
- Is breathing fast or stops or pauses
- Is pulling in at their throat area (tracheal tug) or their windpipe is more prominent
- Is limp, floppy or not responding like they normally do – they may find it difficult to focus on you or are more difficult to wake up than usual
- Is less than three months old and has a temperature of 38°C (101°F) or above and has not had a vaccination in the past two days
- Is less than three months old and has a temperature of 36°C (97°F) or less and has not had a vaccination in the past two days
Eze Chidiebere Paul
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