1. Book your flu vaccine early

“Getting a flu shot early is highly effective in safeguarding yourself against the flu. The influenza virus constantly evolves, with new strains surfacing each season. Consequently, the annual vaccine is updated to combat these variants, making yearly vaccination necessary. Since immunity takes around two weeks to develop post-vaccination, it’s best to arrange your shot with your doctor before flu cases rise, ideally before October. Regular flu vaccination reduces your chances of getting infected and lessens symptom severity if you do catch the flu.”

2. Prioritise quality sleep

“Deep sleep aids in regulating cytokines, proteins that combat inflammation, along with infection-fighting cells and antibodies. This is why maintaining 7–9 hours of uninterrupted sleep nightly bolsters your defense against viruses like the flu. Lack of sleep disrupts these defense mechanisms, increasing your susceptibility to the flu. As your immune system diverts energy to fight the virus, it triggers the release of excess inflammatory chemicals, potentially worsening flu-related fatigue. Therefore, restorative sleep is just as crucial as supplements or medications for flu prevention and recovery.”

3. Support your immune system with nutrition

“A balanced diet enhances your body’s defenses against seasonal illnesses. Your immune system depends on essential vitamins and minerals to support antibodies that detect and neutralize infected cells. Eating a diverse mix of fruits, vegetables, and lean proteins provides these necessary nutrients and addresses your body’s needs for better resistance. This includes aiding white blood cell production and maintaining mucosal barriers, which serve as our initial protective layer. I recommend adding antioxidants such as Vitamin C to boost antibody response and Vitamin D for regulating immune function.”

4. Stay consistent with hand hygiene

“Washing hands effectively reduces the risk of viral infections. Viruses can survive on surfaces for hours, spreading easily through contact with contaminated areas and unwashed hands. As we often touch our faces, eyes, and mouth unconsciously, these become primary entry points for the virus. Therefore, regular, thorough handwashing with antibacterial soap and water for at least 20 seconds can significantly decrease the risk of illness. Additionally, carrying alcohol-based hand sanitizers with at least 60% alcohol content is a good alternative when you’re away from home.”

5. Stock up on over-the-counter essentials

“Preparation allows you to focus on recovery, instead of logistics when you’re ill. A small supply of flu season basics can save you a stressful trip to the pharmacy if you’re unable to leave the house. 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.”

6. Manage chronic conditions proactively

“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. 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.”

7. 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. 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. As long as you schedule flu vaccinations yearly, stock up on essential medication, and attend regular GP consultations, you can reduce the risk of severity and recover without medical interventions.”