NHS staff experienced the busiest year on record for A&E and ambulance services last year, the latest figures show, as flu continues to pile pressure on hospitals into 2025.
There was an average of 5,408 patients a day in hospital with flu last week, including 256 in critical care – 3.5 times higher than the same week last year (1,548 w/e 7 January 2024). A number of trusts this week have declared critical incidents, citing exceptional demand caused by the colder weather and respiratory viruses.
Covid, RSV and norovirus cases remained high with more than 1,100 patients in hospital with Covid every day last week, as well as 626 patients with norovirus – up almost 50% on the same week last year (424). There was also an average of 72 children in hospital with RSV every day, up 47% from last year (49).
England’s top doctor said that frontline staff were really feeling the strain and that some of their days at work this winter have been “similar to the days at the height of the pandemic.”
Monthly data confirmed that 2024 was the busiest year ever for A&E and ambulance services in England – with December recording the highest number of ambulance incidents ever in one month.
Protecting Yourself Against Flu Viruses in the UK:
Tips, Precautions, and Supplementation:
Flu viruses are an annual concern, especially during the colder months when the likelihood of transmission increases. In the UK, seasonal flu can strain healthcare systems and lead to severe illness for some individuals. With multiple strains circulating and the potential for co-infections with other respiratory illnesses, taking proactive steps to protect yourself has never been more crucial.
This blog will guide you through practical measures and supplementation strategies to bolster your immune system and reduce your risk of catching and spreading flu viruses.
Understanding Flu Viruses:
Influenza viruses come in different types, primarily Influenza A and Influenza B, which are responsible for seasonal outbreaks. These viruses mutate regularly, creating new strains that challenge our immunity and vaccine effectiveness.
Flu symptoms typically include:
Fever or chills
Cough
Sore throat
Muscle or body aches
Fatigue
Runny or stuffy nose
While most people recover in a week or two, vulnerable groups such as older adults, young children, and those with underlying conditions may experience severe complications. Taking precautions is vital to safeguarding yourself and others.
Preventative Measures Against Flu:
1. Get Vaccinated
The flu vaccine is the most effective way to prevent severe illness caused by influenza. Updated annually, it targets the strains predicted to be most prevalent. The UK offers free flu vaccines to eligible groups, including:
People aged 65 and over
Pregnant women
Children aged 2 to 11
Individuals with certain medical conditions
Even if you're not in a high-risk category, consider getting vaccinated to reduce transmission within your community.
2. Practice Good Hygiene
Simple hygiene measures can significantly reduce the spread of flu viruses:
Wash your hands regularly with soap and water for at least 20 seconds.
Use hand sanitiser when soap and water are unavailable.
Avoid touching your face, especially your eyes, nose, and mouth.
Cover your mouth and nose with a tissue or your elbow when coughing or sneezing, and dispose of tissues immediately.
3. Wear a Mask in Crowded Spaces
Masks help reduce the spread of respiratory droplets, especially in crowded or poorly ventilated areas. High-quality masks, such as N95 or FFP2, provide better protection than cloth masks.
4. Maintain Social Distancing
Flu viruses spread through respiratory droplets. Avoid close contact with people who are unwell, and maintain distance in crowded settings whenever possible.
5. Stay Home if You’re Unwell
If you experience flu symptoms, stay home to recover and avoid spreading the virus to others. Seek medical advice if your symptoms worsen or if you're in a high-risk group.
Lifestyle Changes to Support Immune Health
Your immune system plays a critical role in defending against infections, including flu viruses. Adopting healthy lifestyle habits can strengthen your immune response.
1. Eat a Balanced Diet
A nutrient-rich diet provides the building blocks your immune system needs:
Fruits and vegetables: High in vitamins, minerals, and antioxidants that combat oxidative stress.
Whole grains: Provide sustained energy and nutrients like selenium and zinc.
Protein sources: Lean meats, fish, eggs, legumes, and nuts support immune cell production.
Healthy fats: Found in avocados, olive oil, and fatty fish, these reduce inflammation.
2. Stay Hydrated
Proper hydration supports all bodily functions, including the immune system. Aim for at least 6-8 glasses of water daily. Herbal teas and broths can also be soothing during flu season.
3. Get Adequate Sleep
Sleep is essential for immune regulation. Adults should aim for 7-9 hours of quality sleep each night. Poor sleep increases susceptibility to infections.
4. Exercise Regularly
Moderate exercise boosts immune function by promoting circulation and reducing inflammation. Activities like walking, cycling, or yoga are excellent choices.
5. Manage Stress
Chronic stress weakens your immune system. Practice stress-reducing techniques such as mindfulness, meditation, or deep breathing exercises to stay resilient.
Supplementation to Support Immunity
While a balanced diet provides most of the nutrients needed for a robust immune system, supplementation can help fill gaps or provide additional support during flu season.
1. Vitamin C
Vitamin C is well-known for its immune-boosting properties. It enhances the production of white blood cells and protects them from damage. Foods like citrus fruits, strawberries, and bell peppers are excellent sources, but supplementation can ensure you meet daily requirements.
Recommended Dose: 500-1000 mg daily
2. Vitamin D
Vitamin D plays a crucial role in modulating the immune response. Low levels are associated with increased susceptibility to infections. Sunlight is the best natural source, but supplementation is often necessary during winter months in the UK.
Recommended Dose: 1000-2000 IU daily (consult your GP for personalized advice)
3. Zinc
Zinc supports immune cell function and helps shorten the duration of colds and flu. Foods like shellfish, nuts, and seeds are rich in zinc, but supplements are beneficial if your dietary intake is insufficient.
Recommended Dose: 15-30 mg daily
4. Elderberry Extract
Elderberry is a traditional remedy that may reduce the severity and duration of flu symptoms. It’s available in syrups, gummies, and capsules.
Recommended Dose: Follow product instructions
5. Probiotics
Gut health is closely linked to immunity. Probiotic supplements containing strains like Lactobacillus and Bifidobacterium can enhance your body’s defense against pathogens.
Recommended Dose: 1-2 billion CFUs daily
6. Echinacea
Echinacea is a popular herbal remedy for preventing and treating upper respiratory infections. While research is mixed, it’s widely used during flu season.
Recommended Dose: Follow product instructions
7. Garlic Extract
Garlic contains allicin, a compound with antiviral and antimicrobial properties. Garlic supplements can support overall immune health.
Recommended Dose: 600-1200 mg daily (aged garlic extract)
8. Omega-3 Fatty Acids
Found in fish oil, omega-3s reduce inflammation and support immune cell function. Supplements can be beneficial if your diet lacks fatty fish.
Recommended Dose: 500-1000 mg EPA/DHA daily
Additional Preventative Strategies:
1. Use a Humidifier
Dry indoor air can irritate your respiratory system, making it more susceptible to infections. A humidifier helps maintain optimal moisture levels, especially during winter.
2. Clean and Disinfect Regularly
Viruses can survive on surfaces for hours. Regularly disinfect high-touch surfaces like doorknobs, keyboards, and phones.
3. Stay Informed
Monitor updates from reliable sources like the NHS or Public Health England regarding flu trends and vaccination campaigns.
4. Avoid Smoking and Limit Alcohol Consumption
Smoking damages the respiratory system, while excessive alcohol weakens immunity. Reducing these habits can lower your risk of severe flu complications.
What to Do If You Catch the Flu:
Despite taking precautions, it’s still possible to catch the flu. Here’s how to manage symptoms and recover quickly:
Rest: Your body needs energy to fight off the infection. Avoid strenuous activities.
Stay Hydrated: Drink plenty of fluids to prevent dehydration caused by fever.
Use Over-the-Counter Medications: Paracetamol or ibuprofen can alleviate fever, aches, and pains.
Try Home Remedies: Honey and lemon in warm water can soothe a sore throat, and steam inhalation can relieve congestion.
Monitor Symptoms: Seek medical attention if symptoms worsen or if you’re in a high-risk group.
Conclusion
Protecting yourself against flu viruses requires a combination of vaccination, hygiene practices, and lifestyle adjustments. Supporting your immune system with a nutrient-rich diet, adequate sleep, regular exercise, and strategic supplementation can further reduce your risk. By taking proactive steps and staying informed, you can navigate flu season with confidence and resilience.
Stay healthy and safe this flu season!
Metulas Supplements is a British brand committed to delivering top-quality amino acid-based Food Supplement Drink Mixes and complementing products. A family-owned business that prides itself on its dedication to scientific research and product quality. Every formulation offered has been created by a team of expert nutritionists and scientists and every line of production undergoes rigorous test and quality control procedures, ensuring every tub meets the highest standards of efficacy and safety; and most importantly the formulations do what they say they are going to do! All Metulas Supplements Food Supplement Drink Mixes are made in the UK - a country recognised for its world class manufacturing. The team are committed to customer satisfaction and customer support. If you have any questions relating to any information in these blogs or would like to know more about the products of Metulas Supplements or have any questions at all - head over to www.metulassupplements.com and drop us a line!
Before considering any form of supplementation, it's essential to consult with a healthcare professional, especially for individuals with pre-existing medical conditions or those taking medications.
