10 ways to stave off colds and flu

There’s no 100 per cent foolproof way of preventing colds and flu, but there are things you can do to reduce your risk of getting either type of virus.

By Hilary Pereira

Get more vitamin D

There’s plenty of controversy around the idea of taking vitamin C to stave off a cold, but there is some evidence to suggest that getting enough vitamin D can help reduce your risk of developing flu.

We absorb vitamin D mostly by exposure to daylight, but it’s also present in some foods, especially oily fish, dairy foods, fortified cereals and margarine. Most of us can get enough vitamin D by eating more of these foods and spending time out-of-doors without needing to take supplements.
Take regular exercise

Keeping as fit and healthy as possible will boost your immune system, giving you a better chance of avoiding viral infection.

It’s even better if you can exercise out-of-doors so that you absorb plenty of vitamin D from the sunlight, too, as this vitamin is believed to help build a resistance to flu.
Wash your hands

The vast majority of viruses are picked up through direct contact, for example by touching a contaminated surface, then touching your own nose or eyes.

Washing your hands frequently, especially after touching door handles, desktops or other communal surfaces, is your best first line of defence. If possible, use paper towels or an air dryer to dry your hands, rather than using a shared towel.
Avoid close contact with people with symptoms

It’s hard to avoid contact with infected people, especially if you have to travel on packed public transport, but it can help if you try not to ingest other people’s saliva by covering your nose and mouth with a scarf if possible.

Wearing gloves will also cut down your chance of picking up germs from handrails and seats. If you know someone has a cold or flu, try to keep a distance if you an, and wash your hands more frequently than usual.
Avoid touching your eyes and nose

Did you know you could catch a virus through your eyes? A duct links the eyes to the nasal cavity, from where the virus can travel to the nose and throat.

We all touch our eyes and nose more than we perhaps realise, so it will help if you can consciously try not to, as you could easily transfer germs from your hands to your eyes or nose, where infection will set it.
Keep your nose warm!

Wearing a scarf over your nose to keep your nasal lining warm could help prevent infection.

This idea comes from Professor Ron Eccles, director of the Cardiff University Common Cold Centre, who conducted a study which suggested that viruses multiply more quickly in a cool nasal lining than a warm one.
Keep an anti-viral hand sanitiser on you

Anti-bacterial hand gels have been available for a number of years, but now you can also buy anti-viral products that you can apply frequently throughout the day with no need for rinsing or drying.

This can help to kill off any germs you pick up through contact before you transfer them to your eyes, nose or mouth.
Try a nasal spray

Ask your pharmacist about anti-viral nasal sprays. They coat the lining of the nose making it more resistant to picking up viruses. This approach is believed to reduce the risk of getting a virus by up to a half.
Reduce your stress levels

Stress can impair the immune system, making us more vulnerable to picking up a virus, so it can help to reduce your stress levels in any way you can.

You might want to try meditation, exercise or yoga – but the real key is to address the stressful aspects of your life and try to make long-term changes.
Have the flu jab

If you’re eligible to get the seasonal flu jab free on the NHS (if, for example, you have a chronic long-term illness or a compromised immune system, if you’re pregnant or if you’re over 65 years of age), do take it up. You may suffer with a sore muscle in your arm for a couple of days and maybe a slight fever, but the benefits far outweigh the downsides.

Although no jab can provide 100% guaranteed immunity, it can radically reduce your risk of developing flu. It’s not effective against the common cold, though. You can pay to have the jab if you don’t fall into an ‘at risk’ category. It’s available at some supermarkets as well as your GP’s practice, and is generally cheaper at these outlets, costing around £10-15.
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