As winter approaches, GPs are urging the public to adopt a three-pronged approach to staying healthy: sleep, nutrition, and movement. Dr Babak Ashrafi, a London-based GP, describes health as a 'three-legged stool' that topples if any leg weakens. With shorter days and more time indoors, the risk of catching colds, flu, and other bugs increases.
Vaccination is a key defence. The NHS offers free flu jabs for over-65s, pregnant women, those with long-term conditions, and certain children. Dr Ashrafi recommends paying for a private jab if not eligible. Additionally, the Covid booster is available for vulnerable groups. Hand washing and masks remain effective at reducing germ spread, advises Dr Fari Ahmad of Wilmslow health centre.
Vitamin D supplementation is crucial from October to April, as UK sunlight is insufficient for synthesis. Dr Ashrafi suggests 10 micrograms daily. While multivitamins are harmless, 'immunity boosters' with little scientific backing are best avoided. Vitamin C supplements show limited benefit, only marginally reducing symptom severity, according to Dr Helen Salisbury.
A balanced diet rich in protein, colourful fruits and vegetables, complex carbs, and healthy fats supports the immune system. For symptom relief, paracetamol or ibuprofen can reduce fever and aches, honey and lemon soothe sore throats, and saline sprays help sinuses. Dr Ashrafi advises resting properly and not rushing back to work, as this can prolong illness.
Seasonal affective disorder (SAD) can also affect mental health, but GPs did not provide specific tips in this guidance. The overarching message is to maintain healthy habits year-round.
