As the UK navigates the peak of the winter flu season, a paramedic has shared three straightforward lifestyle adjustments that could help you stay healthier in January. While flu activity is currently at medium levels and beginning to decline, the virus has already impacted many households across the nation.
Essential Winter Wisdom from a Frontline Medic
Ella, a paramedic who shares advice online as 'The Paramedic Mum', has turned her focus to flu prevention. She emphasises that while avoiding illness entirely isn't guaranteed, proactive steps can significantly lower your risk. Her recommendations are based on both professional experience and simple, effective public health principles.
1. Prioritise Fresh Air Indoors
Ventilating your home is a crucial yet often overlooked defence. Ella advises opening windows for just five to ten minutes each morning, even on cold days. "Let that musty, dusty, crustiness out," she suggests. This simple act helps disperse airborne virus particles that linger in stagnant indoor air, reducing the concentration you might inhale.
When an infected person coughs, sneezes, or even breathes, they release tiny aerosols containing the flu virus. In spaces with poor ventilation, these particles accumulate, increasing the chance of transmission to others. Regular air exchange is a powerful tool to disrupt this cycle.
2. Master Basic Hand Hygiene
The paramedic delivers a blunt reminder about a fundamental habit: washing your hands. She highlights the ease with which germs spread from surfaces to your mouth if handwashing is neglected after using the toilet or before eating. Regular and thorough handwashing remains one of the simplest and most effective ways to prevent catching and spreading seasonal bugs.
3. Fuel Your Immune System Through Diet
Ella points to the gut as the home of around 70% of the body's immune system. "You have to feed the good bacteria," she explains, stressing the need for vitamins and minerals to 'pump up' your defences. A robust immune system, supported by good nutrition, is better equipped to fight off infections or lead to milder symptoms.
No single food is a magic shield against influenza. The key is a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats. Nutrients like vitamins A, C, and E, zinc, and omega-3 fatty acids—found in citrus, nuts, leafy greens, and oily fish—play vital roles in supporting immune cell function and reducing inflammation.
Managing Symptoms and Official Advice
If you do fall ill, the NHS notes that flu often improves on its own but can cause serious illness for some. They strongly advise getting the annual flu vaccine if eligible. For managing symptoms, their official website offers comprehensive guidance on recognition and treatment.
Ultimately, Ella's three-pronged strategy—ventilate, wash, and nourish—forms a practical foundation for winter wellness. Combining these habits with adequate rest, hydration, and vaccination where offered, provides a multi-layered approach to navigating the remainder of the flu season.
