How to steer clear of cold and flu bugs this winter

Whenever winter comes around, so does the annual onslaught of cold and flu viruses. Out of the two, cold viruses are milder than flu viruses, with typical symptoms including sneezing and a runny or stuffy nose with a sore throat and chesty cough. Flu, on the other hand, is often accompanied by high fever (as opposed to an occasional mild temperature with colds), shivers, headache, aching limbs and a complete lack of energy.

If you feel that you are suffering from a cold or flu, you do not need to go to the doctor/hospital unless you have a chest infection as well or have an underlying respiratory condition. You can usually just self-medicate with over the counter remedies and plenty of fluids.

Here's our guide to battling cold and flu bugs this winter...

Eat an immune-boosting diet 

A balanced diet can help give your immune system the energy it needs to fight off viral attacks. Make sure you get at least five portions of fresh fruit and veg at this time of year, since these are the foods that contain the nutrients your immune system needs to be as strong as possible.

And remember to eat regularly – don't skip meals, especially breakfast, as studies show people who don't eat in the mornings are more likely to catch cold and flu bugs than those who have a healthy breakfast.

Keep things clean

Telephones, computer keyboards, light switches and door handles are all breeding grounds for cold and flu bugs, which can live outside the human body on surfaces for up to 24 hours. So if someone at home or at work has a cold or flu, make sure any surfaces that could become contaminated with their virus droplets are kept clean by using disinfectant wipes on a regular basis.

Also don't share things like cups, mugs or cutlery with someone who has a cold or flu – stick to your own and wash them thoroughly before you use them.

Have the jab

If you're over 65 or you belong to a high-risk group, you can get a free annual vaccine from your GP to protect you against catching flu. Those in high-risk groups include people who have a medical condition such as heart, neurological or respiratory disease, diabetes or a weakened immune system, as well as people who are pregnant.

Even if you're not eligible for a free jab, you can still have one if you're prepared to pay for it. It could be money well spent and is now widely available from your GP, or from high street pharmacies and supermarkets.

Stay warm 

Studies have shown that cold weather can make your body less effective at fighting viruses. When your nose gets cold, your immune system also becomes sluggish – and that leaves you vulnerable to picking up bugs.

So wrap up well when you go outdoors, and keep your home warm too. Turn your central heating thermostat to 21C (70F). Set your heating to come on half an hour before you get up and to go off half an hour before you turn in for the night. When it's very cold, keep your heating on at night at 18C (64F). 

Get regular exercise

The cold weather may not exactly inspire you to go out for a jog, but exercise is a great immunity booster. For instance, a study shows people who take a 30-40-minute walk five times a week have half the risk of catching a cold than those who do no exercise at all. But don't overdo it, as exercising too heavily can weaken your immune system.

Quit smoking 

Smokers are affected by more chest infections every year than non-smokers. Experts believe smoking makes you more susceptible to viruses because it acts as a respiratory irritant that thickens mucus and prevents infected mucus from leaving the body. So if you haven't already done so, now would be a great time to quit.

If you're struggling with giving up, contact Student Health & Wellbeing (if you are a student) or Occupational Health (if you are a member of staff) for advice