Avoid getting ill with cold or flu this winter with health expert's five tips

Avoid getting ill with cold or flu this winter with health expert's five tips Nutritionist shares five simple ways to support your immune system as flu concerns grow With cold and flu activity rising, a nutrition specialist is sharing ways people across the UK can reduce their risk of falling ill this winter. Pauline Cox, Director of Functional Nutrition at Hunter and Gather, has revealed five practical ways to support normal immune function through everyday food choices and consistent habits. Her advice comes as the latest winter virus surveillance data from the UK Health Security Agency (UKHSA) shows that flu activity has stabilised at baseline levels following an early seasonal rise in September. For the week ending October 18, 2026, the laboratory flu positivity rate stood at 6.3%, while overall flu-related hospital admissions experienced a slight increase to 1.94 per 100,000 people. Although Emergency Department attendances for influenza-like illnesses remain slightly above seasonally expected levels, health officials continue to emphasise the importance of getting vaccinated, especially for eligible groups. Getting the flu jab can help lower winter pressures. The latest laboratory tests also confirm that the circulating strains are predominantly a mix of the influenza A subtypes H1N1 and H3N2. With all this in mind, Pauline explains why the focus should be on consistent nutrition rather than quick fixes, and shares five practical steps. 1. Make vitamin D a priority As the days become shorter, vitamin D deserves particular attention. During autumn and winter, sunlight in the UK is not strong enough for the body to produce sufficient vitamin D through the skin. Pauline explains: "Oily fish such as salmon, sardines and mackerel, as well as egg yolks, can help, but it can be difficult to get enough through food alone." The NHS recommends that adults consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter. Ensure our latest health headlines always appear at the top of your Google Search by making us a Preferred Source. Click here to activate or add us as a Preferred Source in your Google search settings 2. Add zinc-rich foods to your meals Zinc contributes to the normal function of the immune system. Meat and shellfish are particularly useful sources, while dairy products can also contribute to everyday intake. "A varied, balanced diet should be the starting point," says Pauline. "Including zinc-rich foods in the meals you already enjoy is a straightforward way to support your daily intake". 3. Keep protein as a priority Protein plays a role in immune function and helps the body grow and repair itself. Including a source in everyday meals is important year-round, including during the colder months. "Eggs at breakfast, chicken with lunch, fish with dinner, or incorporating beans and tofu into your meals are straightforward ways to include protein in your diet," says Pauline. "Rather than making meals more complicated, start by checking that your plate includes a good source of protein alongside other ingredients." 4. Bring more colour and variety to your plate. The immune system requires a range of nutrients to function normally, Pauline says. Including different fruits and vegetables throughout the week adds variety to the diet, with peppers, broccoli, citrus fruits, and berries providing vitamin C. Pauline says: "People often start thinking about their immune system only once they feel a cold or illness coming on, but nutrition deserves our attention throughout the year. Rather than searching for one ‘superfood’ when you start feeling unwell, focus on building meals around a variety of nutrient-dense whole foods." 5. Make nourishing meals easy Batch cooking a nutritious soup, stew or bolognese gives you something to keep in your freezer ready to reheat. Preparing overnight oats or breakfast muffins can make mornings easier, especially when you’re feeling under the weather. Pauline says: "Have a few simple meals you can turn to on days when you’re run down or unwell. Stirring bone broth into soups or stews is an easy way to add more protein and rich, savoury flavour to your meals." She adds: "There is no single food or supplement that can stop you from catching the flu, and good nutrition isn't a replacement for medical advice. What we can control is giving our bodies the nutrients they need to function normally. Small, consistent habits can support overall health throughout the colder months." What else reduces your risk of catching a virus? To avoid catching a cold or the flu this winter, health experts and public health agencies recommend five practical steps: - Get vaccinated - Wash your hands frequently - Avoid touching your face - Cover coughs and sneezes - Support your immune system Get your annual flu vaccine and any eligible COVID-19 or RSV boosters, which remain your best defence against severe illness and hospitalisation. Clean your hands thoroughly with warm water and soap for 20 to 30 seconds, or use an alcohol-based hand sanitiser when soap is not available. Keep your hands away from your eyes, nose, and mouth, as viruses easily enter the body through these mucous membranes. Catch droplets in a tissue, throw the tissue in the bin immediately, and keep your distance from anyone showing flu-like symptoms. Get adequate sleep (aim for over seven hours), eat a nutrient-rich, colourful diet, stay well hydrated, and ventilate indoor spaces when gathering. For official guidance and local services, check the NHS Common Cold Guide or the CDC Flu Prevention Page.