As flu cases continue to soar across the UK this winter, a paramedic has issued a timely reminder of three simple changes everyone can make to try and steer clear of the virus in January. Ella, a paramedic and mother who shares health advice online as 'The Paramedic Mum', emphasised that these straightforward steps could help bolster your defences during the peak season for illness.
Boost Ventilation to Clear Lingering Viruses
Ella's first piece of advice focuses on the air we breathe indoors. "You need to be airing your house," she urged in a recent video. She recommends opening windows for just five to ten minutes each morning to let out stale, musty air and allow fresh air to circulate.
This practice is more than just refreshing; it's a key tactic in reducing viral load. When someone with flu coughs or sneezes, they release tiny virus-laden particles called aerosols into the air. In a poorly ventilated room, these particles can linger and accumulate, significantly increasing the risk of others inhaling them and becoming infected. Increasing ventilation dilutes and removes these particles, making your home a healthier environment.
The Non-Negotiable Importance of Hand Hygiene
While it may seem obvious, Ella stresses that many people are still not washing their hands properly or frequently enough. "Some of you aren't washing your hands," she stated bluntly, highlighting the easy path germs take from surfaces to your mouth.
Regular and thorough hand washing, particularly after using the toilet and before handling food, remains one of the simplest and most effective barriers against the spread of flu and other winter bugs. It breaks the chain of transmission that can lead to infection.
Fuel Your Immune System From the Gut
Ella's third tip centres on nutrition and its direct link to immunity. "Did you know that 70% of your immune system is made from your gut?" she explained. Feeding the good bacteria in your gut with a balanced, nutrient-rich diet is essential for maintaining a robust immune response.
Key vitamins and minerals like A, C, E, zinc, and omega-3 fatty acids—found in citrus fruits, nuts, leafy greens, and fish—help support immune cell function and reduce inflammation. While no single food can prevent flu entirely, a consistent healthy diet, combined with good sleep and hydration, prepares your body to fight off infection more effectively and potentially reduces the severity of symptoms.
It is important to note that while these measures can significantly reduce risk, nothing can guarantee complete prevention of viral illnesses like flu. The NHS continues to advise that the annual flu vaccine is the best protective step for those who are eligible. If you do fall ill, flu often gets better on its own, but it can cause serious illness, so monitoring symptoms and seeking advice from NHS resources or a pharmacist is crucial.
