Immunity Boosters: Keeping Well in Flu Season

Alice Monk
Oct 15
3 min read

As the days get shorter and the temperature drops, flu season arrives, and with it, the risk of falling ill just when you need to be at your best. Flu season is no joke. Each year it causes thousands of hospitalisations in the UK and leads to increased time off work. But there’s good news: there are simple, proven steps you can take to boost your immunity and reduce your risk of catching the flu or other winter bugs.

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Get the Flu Vaccine

One of the most effective ways to protect yourself from flu is to get the seasonal flu vaccine. It’s updated every year to match the most common strains, and while it's not 100% foolproof, it significantly reduces the risk of serious illness, especially for those with underlying health conditions or who work in high-contact environments.

Common myths, debunked:

❌“The flu jab gives you the flu.”
✅ The injected vaccine doesn’t contain live flu virus, so it can’t cause flu. Some people might feel mild side effects like a sore arm or slight temperature, but that’s a sign your immune system is responding.
❌ “I’m healthy, so I don’t need it.”
✅ Even healthy people can catch and spread flu. Vaccination protects not just you, but those around you—your colleagues, family, and community.

The NHS offers a free vaccine to certain at-risk groups, and if you’re invited for a free vaccine by your GP surgery, you should get it done there to ensure your records stay complete. The flu vaccine is also offered for free in some workplaces. If it’s not provided at work, you might be able to get it through your GP or a private provider.

Eat to Support Your Immune System

A balanced diet with plenty of fruits and vegetables gives your immune system the nutrients it needs to function properly. There are no miracle foods that ‘boost’ your immune system directly, but without the right diet, your immune system can’t protect you effectively. Aim to eat:

A wide range of plants including fruits, vegetables, wholegrains, nuts, seeds, beans, and lentils
Vitamin D, especially important in winter months when there is less sunlight. Consider taking a daily supplement—NHS guidelines recommend 10 micrograms (400 IU) per day during autumn and winter.
Protein to support cell repair and immune function—beans, lentils, lean meat, fish, and dairy all count.

Each year flu causes thousands of hospitalisations in the UK and leads to increased time off work.

Sleep: Your Body’s Natural Repair Tool

Lack of sleep can weaken your immune defences. Adults should aim for 7–9 hours of good quality sleep a night. If your job involves shift work, try to maintain consistent sleep routines and create a restful environment—even during daylight hours.

Stay Active, Even When It’s Cold

Regular movement helps boost circulation and supports immune function. Whether it's a brisk walk on your lunch break, a bike ride to work, or light stretching before bed, keeping active during the colder months pays off.

Aim for at least 150 minutes of moderate exercise a week, as per NHS physical activity guidelines.
Exercise also helps reduce stress—a known immune suppressor.

Wash Hands Regularly

Flu viruses can live on surfaces for up to 48 hours. Simple, frequent handwashing with soap and water can dramatically cut your risk of catching or spreading flu and other infections.

Use hand sanitiser if soap and water aren’t available, but wash hands whenever possible.

Manage Stress

Chronic stress can wear down your immune system. If work or life is piling on pressure, it’s important to take steps to manage it:

Identify your stress triggers and try to address some of the causes.
Take regular breaks during the day—even five minutes helps.
Talk to someone: a friend, a colleague, or a support line.
Try relaxation techniques like deep breathing or mindfulness.
Be kind to yourself and accept what you can control.
Speak to your GP if you’re really struggling.

Staying well during flu season isn’t about doing one thing perfectly - it’s about stacking small, consistent actions that support your body and your mind. Getting the flu jab, eating well, sleeping enough, moving more, and managing stress all help towards building your resilience this winter.

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