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Dodging the winter bugs & a happy new year

Updated: Dec 22, 2025


You don't have to look too far to find the countless news articles at the moment about 'New Flu variants' and "Superflu'. It can be quite scary on first glance. Remember, that these newspapers do live off sensationalisation.


It is flu season, as it is every year and the current numbers are similar to what there were in 2022/23. The majority of cases are in care homes where unfortunately there are an abundance of vulnerable people, mostly indoors and in close proximity to one another. The winter of 2017/18 actually had the highest cases of flu in the last decade. Hopefully that puts some perspective and most of us can relax a bit around the news. Remember that excess stress reduces immunity, so try to keep calm.



Flu definitely can be nasty and is more severe than a common cold, often leaving sufferers in bed for 2-4 days, with aches, chills a fever and feeling miserable. Then it can linger for a couple of weeks and some feel the effects for a further few weeks before feeling 100% again. Some can get complications such as pneumonia, which is why giving yourself the best care is important to give yourself the best the chances of avoiding complications.


How can we prevent getting the flu and other winter bugs?


It always frustrates me when I see on TV this question being asked to TV medical professionals, often all they have to say is to get a Flu Vaccination. There are many natural things we can do, to help support our immune systems.


Vitamin C, Zinc and Vitamin D - would be my first micronutrients to look at. Many people have low vitamin D levels (and zinc for that matter) and many more have suboptimal vitamin D levels. In fact, it is so bad that the UK government recommends that everyone should take vitamin D from October through to April. For adults, we want our levels to be within the range of 65-100nmol/L.

If you are very young, over 65, trying to conceive, pregnant, breastfeeding, living in the north of England or in Scotland, have darker skin, are obese or work/live mostly indoors - you are in a 'higher-risk of being deficient' category, so it may be worth getting your levels checked. You can find these quite cheaply from Superdrug, MediChecks and Better You. Your GP may even do it for you if you are in a high risk category.


Vitamin C is something that most mammals make themselves, but we don't, we have to consume it from our diets. Kiwis, lemons and oranges are some of the best sources. I am not against supplementing vitamin C, I think it can be useful, especially for when you're sick. Forget expensive high doses, it is best to take 250mg per dose, as we can only absorb so much at one time. Ascorbate form is much more tolerated too, this is often advertised as 'buffered vitamin C' or 'gentle', rather than ascorbic acid.

Zinc is something I believe many don't consume enough of, foods are depleted in it as it isn't as rich in the soil. If you get recurrent infections, are a fussy eater, have poor skin health and have white spots on your nails, these are all signs you could do with some extra zinc.

Bionutri's Elderberry Complex is a good product that includes all these micronutrients alongside Elderberry, Beta-Glucan and Lysine. They also do a children's chewable version.


Eating whole foods - avoiding processed foods, fried foods and highly processed sugars will help support your immune system. Excess consumption of sugar can literally make your white blood cells less reactive and slower to respond to invaders. Also avoiding alcohol, smoking and vaping.

Opting for fresh foods including lots of fruits and vegetables is great. Including oily fish like mackerel and salmon. Hemp seeds, flaxseeds, and walnuts too. In the winter I advocate eating cooked foods over raw salad, so soups and broths are your friend.


Staying hydrated

Many of us don't drink enough fluids. Keeping hydrated helps our immune systems to function, being dehydrated can slow it down. I like to add freshly squeezed lemon, and also Echinacea and Ginger herbal powders to my hot water which are great herbal supports. I love the brand Aquasol as they're organic and don't contain bags, which are a waste.


Herbs - herbs are easy to use, pretty much at any age too. There is always a way to get herbs into the diet. I have mentioned Aquasol above, they make lovely organic herbal tea powders. But we can include culinary herbs quite easily in our cooking too. Garlic, lemon rind and juice, rosemary, thyme, ginger, turmeric and cinnamon are just a few we can add to our foods. Pop them in hot drinks, in soups, on roasts, and even in granola. If you want something a bit more medicinal I like Unbeelievable Health's product Bee Prepared I also like A.Vogel's Echinacea, always read the label.



What can I do if I get poorly?


Sticking to the above tips is still relevant. Especially with vitamin C, it can be taken several times a day. I tend to recommend 250mg of ascorbate form of vitamin C, for adults, every 2-3 hours when someone is acutely poorly.


Resting is really key here too. Take time off work, ask for help. If you don't rest, often things can get worse. Your body needs all your energy to fight off the bug.


Pause before deciding to take paracetamol, especially for fevers. Fevers are a defensive mechanism against a virus and can help reduce it's strength. We want to encourage our body's natural defences, so be sensible around paracetamol administration, as it isn't without its downsides. Homeopathic remedies such as Belladonna, Aconite and Ferr Phos can be used, but it is always best to speak to a Homeopath for individualised support.

If you have a young child, skin on skin is one of the best ways to regulate their body temperature. I found it worked every time when mine were little. It must be done without clothes on the top half of both of you, and preferably with the child in just underwear, with a lightweight cotton muslin or rug over the top of them. It is also OK not to eat with a fever, in fact often that is better because digestion takes energy. Fluids however are very important and must be consumed.

Be sensible with fevers with young children and babies. Trust your gut, if someone isn't right be sure to contact a doctor quickly.

Red flags are - fevers over 40C in children over 12m, that last over 3-5 days. For babies under 3m, fevers over 38C. For babies 3-12m, fevers over 39C. Breathing difficulties (sometimes you have to check their tummy/ribs), uncontrollable crying, rashes, dopiness/not as responsive, not drinking or urinating. Trust your gut.


Keep warm. Contrary to popular belief, keeping warm with a fever is important, try not to bath in cold water or force a fever down externally - this can cause vasoconstriction which can make the body hotter, the sudden change of temperature is not good for the body. Keep natural fibre clothes on, which are breathable, such as cotton, avoid polyester.


Fresh air - keep a window/s open. If you are able to go outside, wrap up and get some fresh air. I think getting outdoor air into the home is an underrated tool. Indoor air can be polluted from fragrances, carpets, household cleaners etc and the lack of fresh air circulation is one of the contributing factors to why flu season even exists.


REST! Seriously, another very underrated tool.


I know it is super cliche, but I cannot believe it is 2026 in a mere 10 days! I have some exciting new goals for myself in 2026. But I know that for now, at least for the rest of the winter it is time to hunker down and rest. I usually await the first Spring warmth before jumping onto a new goals, anyway - as this is the natural time where nature starts to grow in energy. I wish you all a very Merry Christmas, and an abundant and healthy new year. Rosie, ND.








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