As winter sickness bugs and a potent 'super-flu' sweep across the UK following festive gatherings, staying healthy can seem like a losing battle. However, a leading GP and longevity expert has shared the simple, science-backed habits she personally uses to fend off serious illness.
The Doctor's Prescription: Hydration and Homemade Soup
While GPs routinely advise patients to rest and drink fluids, Dr Sabine Donnai reveals her own frontline defence when she senses a virus approaching. 'When I'm unwell, I focus on staying hydrated and eating simple, home-cooked meals that support the immune system,' she explains. Her immediate go-to is a family recipe. 'As soon as I, or someone close to me, starts feeling under the weather, I make my mother's chicken soup.'
This remedy, often considered an old wives' tale, now has scientific support. A recent review found that chicken soups made with vegetables and herbs can offer modest relief for symptoms of acute respiratory infections like colds. Researchers believe the benefits stem from a combination of hydration, warmth, nutritional value, and mild anti-inflammatory effects.
The Science in the Broth
Dr Donnai notes that warm broth delivers essential fluids and electrolytes when appetite is low, preventing dehydration. The heat can also ease nasal congestion and soothe a sore throat. She emphasises using organic ingredients during illness to reduce exposure to pesticides when the body's defences are strained. 'I'm very aware of toxicity, because that's not good for inflammation,' she states.
Organic chicken provides digestible protein and amino acids like cysteine, which supports liver detoxification. Bone broth contains gelatin, glycine, and proline. Glycine has recognised anti-inflammatory properties and may calm the body's heightened stress response during infection. 'This may help explain why chicken broth feels so soothing when you're ill,' Dr Donnai says. 'It not only dampens stress responses but also supports restorative sleep – and sleep is a critical part of immune recovery.'
Her recipe typically includes carrots, onions, garlic, and celery. Carrots are rich in immune-supporting beta-carotene, while garlic has been shown to have activity against various pathogens. Beyond individual nutrients, soup has a broader metabolic advantage. 'Soup is gentle on the gut and metabolically low-effort,' she explains. 'That allows the body to divert energy towards immune defence and recovery rather than digestion.'
Flu Cases Climbing Across the UK
This advice arrives as flu cases surge nationwide. NHS figures show more than 3,100 hospital beds were occupied by flu patients daily last week, with 128 people in critical care – a sharp rise from the week before.
Dr Suzanna McDonald, national lead for the flu programme at the UK Health Security Agency, stressed that the most crucial step to limit spread is staying home when unwell, particularly to protect vulnerable people. Officials continue to urge eligible adults to get the flu vaccine, calling it the most effective way to reduce serious illness risk.
Professor Paul Hunter, a virologist at the University of East Anglia, said it remains uncertain how high this winter's peak will climb. 'It is plausible that it peaks this week,' he noted. 'But it might continue to rise – and we could see a very large peak towards the end of January.'
In the face of this wave, combining medical advice with simple, nourishing practices like Dr Donnai's chicken soup could provide a valuable layer of personal defence.
