Flu Season – how to protect you and your family this winter

Influenza (flu) is much more than ‘just a bad cold’. Every winter, flu leads to thousands of hospitalisations and sadly, many deaths both in the UK and worldwide. With a particularly virulent strain predicted to hit us this year, it is vital to work on your immune defences so it does not knock you and your family for six.

Nutrition is not a substitute for vaccines and you should take advice from your medical doctor; however it is easily possible to catch the flu despite being vaccinated since it mutates so unpredictably.

Here are the key things you need to know about flu, and some science-backed nutritional recommendations to help nip things in the bud, so you are not hit so hard if you do get it.

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What does flu look like?

Flu often comes on suddenly and feels much worse than a cold. Because it is a viral infection, you will likely feel ill all over your body and common symptoms include:

High fever (often over 38°C)
Chills and sweats
Muscle aches and joint pain
Severe fatigue and exhaustion
Headaches
A dry cough and sore throat
Runny or blocked nose
Children may also experience vomiting or diarrhoea

Babies under 6 months, older adults and the elderly, pregnant women and those with chronic health conditions are most at risk of serious complications like developing pneumonia from getting flu. It is also vital to seek urgent medical care if your symptoms worsen, such as difficulty breathing, chest pain, confusion or dehydration.

How flu spreads

Flu spreads through viral droplets and by touching contaminated surfaces. Here’s how to reduce the risk of catching it in the winter when the risk is high:

Wash your hands thoroughly and often with soap and water.
Use tissues and dispose of them immediately in a bin.
Regularly clean your surfaces such as kitchen tops, door handles and taps, as well as children’s toys.
Avoid close contact with anyone who is unwell, especially if you’re pregnant or have a newborn or young baby.

Nutrition is your first line of defence

A strong immune system starts with great nutrition, good sleep and stress management. Here are some basic principles to remember when navigating the flu season:

Prioritise everyone’s sleep; you should aim for 7–9 hours every night and children will usually need more.
Stay hydrated with plenty of filtered water, bone broths and herbal teas like ginger and lemon.
Manage your stress levels, as ongoing tension can weaken your immunity.
Eat a rainbow of fruits and vegetables daily, as the more colours you eat in your diet, the easier it is going to be to fight a nasty strain of flu. This is because the coloured pigments in fruits and vegetables help protect our cells.

There are many specific nutrients which are known to be associated with better flu outcomes. So here are some good ones to prioritise and have ready. They are suitable for all ages…

Vitamin D – the sunshine vitamin

Why take vitamin D as a supplement? Research shows that vitamin D supports your immune system and reduces the risk of respiratory infections. Every cell in your body relies on vitamin D, and the NHS recommend we top up with a food supplement throughout the winter months.

When you can’t get enough natural sunshine during the winter, food sources include oily fish, egg yolks, outdoor-reared meat, as well as whole dairy like milk, yoghurt and cheese.

Supplement guidelines:

Babies (birth–12 months): 400 IU (10µg) daily.
Children (1–11 years): 600 IU (15µg) daily.
Children aged 12+ and adults: 600–800 IU daily (15-20ug); many experts recommend 1,000–2,000 IU (25-50µg) or more during the winter months.
Upper safe limits: 2,000 IU (50µg) for kids up to aged 8 years old, 3,000 IU (75µg) from 8-11 and 4,000IU (100µg) daily for adults and aged 12 plus.

Vitamin C – the immune defender

Why prioritise vitamin C? This vital vitamin is a key antioxidant that helps fight viral infections and supports recovery from flu. Studies have found that vitamin C helps to reduce the severity of flu symptoms, so you shouldn’t feel quite so rough during the infection, and you should perk up quickly afterwards.

Food sources of vitamin C include citrus fruits like oranges, satsumas, lemons and limes as well as kiwi fruit, berries, raw peppers, potatoes, parsley and broccoli. One large orange provides 60-70mg of vitamin C.

Supplement guidelines:

Babies (0–6 months): 40mg/day, (7–12 months): 50mg/day.
Children (1–3 years): 15mg/day (can safely take up to 400mg/day if unwell).
Adults: 75–120mg/day; therapeutic doses during illness often 500–1,000mg split through the day.

Zinc – the viral blocker

Why take zinc? Zinc is a mighty mineral which reduces flu duration and protects your cells from the damage caused by the influenza virus. Research suggests that zinc can shorten the duration of a viral infection by up to 2 days.

Food sources of zinc include poultry, meat, shellfish, eggs, beans, nuts and seeds.

Supplement guidelines:

Kids: 1mg of zinc per year of age (e.g. 5mg for a 5-year-old child).
Adults: 8–11mg per day; and a short-term therapeutic dose is up to 25–30mg/day during illness.

Elderberry – Nature’s antiviral

Why consider elderberry? This beautiful purple berry is rich in antioxidants and research finds it may reduce the severity and duration of flu. Start taking it at the first sign of illness and then for 5-7 days or the duration of the flu. You can also take it daily if you are prone to back-to-back illnesses.

The berries are ripe in the hedgerows during September (which must be cooked and not eaten raw) and then during other times of the year it is found as elderberry syrup, gummies or in capsules.

Supplement guidelines:

Elderberry is safe to take for babies from 3 months old and always follow the specific product instructions.
Children and adults can take 1 teaspoon 3-4 x daily of the syrup during a bout of flu.

N-Acetyl Cysteine (NAC) – The mucus clearer

Why take NAC? N-Acetyl Cysteine is used throughout South East Asia for viral support. It is a precursor to glutathione, our natural antioxidant and it helps to clear mucus (snot and catarrh) and supports overall immunity.

Supplement guidelines:

NAC is safe to take during pregnancy and breastfeeding and is typically used for children over 12 months and adults.
A common adult dose: 600mg once or twice daily.
For children think around 300mg twice daily.

Live bacteria – The gut-lung connection

Why ingest live bacteria? This is because the friendly bacterial strains from cultured and fermented foods and supplements support the diversity of the gut microbiome, which in turn influences respiratory immunity. Lactobacillus and Bifidobacterium strains have been found to help immunity, especially when it comes to preventing and fighting viruses.

Live yoghurt, kefir, kimchi and sauerkraut often naturally contain these live strains.

Supplement guidelines:

The friendly bacteria sachets, drops, chewables and capsules are safe from birth and always choose age-appropriate formulations.
Kids should have around 5 billion CFU daily.
Adults should aim for at least 10–20 billion CFU daily whilst unwell.

Round up

The flu season doesn’t have to mean weeks of misery for you and your family! By focusing on immune-bolstering nutrition, smart hygiene habits, and early action with food supplements, you can help protect yourself and your loved ones from the worst of this year’s influenza.

If you are struggling with your immunity or your child is constantly unwell, then consider booking consultations with our NatureDoc clinical team who can give you the 1 to 1 support you need to get your immune system back on track.

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Flu Season – how to protect you and your family this winter

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What does flu look like?

How flu spreads