A doctor recommended that people improve their nutrition ahead of flu season
With flu season fast approaching, a GP has shared several things Brits can start doing from today to look after their health. From quality sleep to good nutrition, adopting healthy daily habits can really help support your immune system to lower your chances of getting ill this autumn and winter.
Private GP and Founder of Harley Street’s Hannah London Clinic, Dr Kaywaan Khan (MBBS, BSc, DFSRH, MRCGP) says one of the best ways to protect yourself as the season changes is to eat two particular types of food. He explained: “A balanced diet can help strengthen your body’s ability to ward off seasonal illnesses.
“Your immune system thrives on essential vitamins and minerals, which support the antibodies that detect and neutralise infected cells.” Dr Khan continued: “In practice, filling your plate with a colourful mix of fruits, vegetables, and lean proteins not only provides these vital nutrients but also targets your body’s needs for stronger resistance.
“This includes supporting white blood cell production and maintaining mucosal barriers (the protective lining of the nose, throat, and lungs), which act as our body’s first line of defence.” Sharing his top food recommendations, he said: “I would recommend incorporating antioxidants like Vitamin C to boost antibody response, as well as Vitamin D to regulate immune function.”
1. Foods rich in vitamin C
- Citrus fruits: Oranges, grapefruit, lemons, limes, and clementines.
- Berries: Strawberries, raspberries, blueberries, and blackcurrants.
- Tropical fruits: Kiwi, mango, papaya, pineapple, guava, and cantaloupe.
- Peppers: Red, green, and yellow peppers are excellent sources.
- Cruciferous vegetables: Broccoli, Brussels sprouts, cauliflower, and cabbage.
- Leafy greens: Spinach, kale, and watercress.
- Other vegetables: Potatoes, tomatoes, and peas.
- Fortified cereals: Some breakfast cereals have vitamin C added to them.
2 Foods rich in vitamin D
- Fatty fish: Salmon, sardines, mackerel, herring, and tuna are some of the best natural sources.
- Cod liver oil: A highly concentrated source of Vitamin D.
- Egg yolks: A good source of the vitamin.
- Beef liver: Another animal-based source of Vitamin D.
- Mushrooms: Some mushrooms, especially those treated with UV light, contain Vitamin D2.
- Fortified milk and non-dairy milks: Cow’s milk, almond milk, and soy milk are often fortified.
- Fortified cereals: Many breakfast cereals contain added Vitamin D.
- Fortified orange Juice: Another common product that may be enriched with Vitamin D.
- Fortified yoghurt and margarine: Some brands of these products also contain added Vitamin D.
There are six more steps that the doctor recommends taking to prepare for the upcoming cold and flu season.
Book your flu vaccine early
Dr Khan said: “Getting vaccinated early is one of the most effective ways to protect yourself from seasonal flu. The influenza virus tends to mutate rapidly, and new strains circulate every season. In fact, each year’s vaccine is updated to match the recent variants, which is why flu vaccines must be scheduled annually.
“However, since it takes about two weeks for immunity to build after the jab, it’s advisable to book an appointment with your GP before cases begin to spike, ideally before October. Being consistent with your flu vaccination lowers your risk of infection, as well as reduces the severity of symptoms if you do fall ill.”
Prioritise quality sleep
“Deep sleep regulates the release of cytokines, proteins that help fight inflammation, along with infection-fighting cells and antibodies. This is why consistently getting at least 7–9 hours of uninterrupted sleep each night can strengthen your defences against viruses like influenza,” the GP explained.
“Sleep deprivation disrupts these protective processes, leaving you more vulnerable to catching the flu. As your immune system diverts energy to combat the virus, it triggers the release of excess inflammatory chemicals that can make flu-related fatigue more likely. This further reinforces the need for restorative sleep, which is just as important as any supplement or medication when it comes to flu prevention and recovery.”
Stay consistent with hand hygiene
Dr Khan continued: “Handwashing is a simple yet powerful habit for reducing the risk of viral infections. Viruses can survive outside the body for hours, allowing them to spread easily through contaminated surfaces and travel via unwashed hands.
“However, since we tend to unconsciously touch our face, mouth, and eyes, they serve as main entry points for the virus. This is why regular, thorough handwashing with antibacterial soap and water for at least 20 seconds can significantly lower your risk of catching illnesses. As well as this, carrying around alcohol-based sanitisers with at least 60% alcohol content can be a good backup plan when you’re on the go.”
Stock up on over-the-counter essentials
The doctor pointed out that having a small supply of flu season basics can save you a trip to the pharmacy if you’re unwell. “For this reason, make sure you stock up on enough over-the-counter (OTC) essentials such as paracetamol, ibuprofen, and throat lozenges.
“Saline sprays can also be handy if you’re prone to nasal congestion or a blocked nose, which typically occurs at the beginning of the infection. Additionally, a thermometer should be part of your medical supplies, as it allows you to accurately monitor fevers at home.
“Tracking your temperature can be a major indicator of illness severity, helping you decide whether to simply rest or seek medical attention.”
Manage chronic conditions proactively
Dr Khan said: “Since influenza primarily infects the nose, throat, and lungs, individuals with respiratory conditions can develop a higher risk of complications. Examples of these conditions can include bronchial asthma, lung disease, or chronic obstructive pulmonary disease (COPD).
“Meanwhile, symptoms can range in severity, from fluid buildup in the lungs, heavy congestion, pneumonia and respiratory distress. In these cases, people with asthma and similar lung issues could experience blocked airways and difficulty breathing due to the initial inflammation caused by the virus, and may require more specialist care.”
He added: “Keep your medical records up to date and attend regular check-ups with your GP. For those with asthma or chronic lung disease, allergy testing can also be useful to identify triggers that may worsen baseline symptoms and increase vulnerability during flu season.
Know when to stay home and when to seek help
“If you develop flu symptoms, resting at home helps prevent spreading the virus and supports faster recovery,” the GP advised. “However, you should seek immediate medical advice if symptoms worsen or if you’re part of a high-risk group, including older/senior adults, pregnant individuals, or people with chronic conditions (asthma, diabetes or heart disease).
“Don’t ignore persistent symptoms that may seem manageable at first like high fever, shortness of breath, or chest pain, as this can develop into serious complications that could lead to hospitalisation.”
The NHS says to ask for an urgent GP appointment or get help from NHS 111 if you or your child have flu symptoms and any of the following applies:
- you’re worried about your baby’s or child’s symptoms
- you’re 65 or over
- you’re pregnant
- you have a long-term medical condition – for example, diabetes or a condition that affects your heart, lungs, kidneys, brain or nerves
- you have a weakened immune system – for example, because of chemotherapy or HIV
- your symptoms do not improve after 7 days
The NHS says to call 999 or go to A&E if you:
- get sudden chest pain
- have difficulty breathing
- start coughing up a lot of blood