Boots Superintendent Pharmacist Claire Nevinson has shared her top tips for avoiding flu and common colds this autumn, covering everything from hydration and vitamin D to hand hygiene and vaccinations.
Stay hydrated and eat well
Busy school, work and university routines can leave people feeling tired and run down. Staying hydrated, having regular balanced meals and getting enough rest can support energy, concentration and general wellbeing. Not staying hydrated can cause tiredness, headaches and difficulty focusing.
A reusable water bottle can help make regular drinking easier. Aim for six to eight glasses a day. Limit sugary drinks and high-caffeine options. Eating regular balanced meals, including fruit and vegetables, wholegrains, protein and calcium-rich foods, can help sustain energy through busy days.
Vitamin D and immune support
The body makes vitamin D, which helps support the immune system, from our skin's exposure to the sun. However, during the autumn and winter months the sun is not strong enough for our bodies to make enough vitamin D. The government advises all adults and those aged 4 years and over to consider taking a daily 10 microgram vitamin D supplement to support your immune system throughout autumn and winter. Supplements can support a healthy diet but should not replace it.
Good hygiene and health kits
Good hand hygiene is one of the simplest and most effective ways to reduce the spread of infection. Encourage children to wash their hands with soap and warm water for around 20 seconds, especially after using the toilet, before eating, after playing outside and after coughing or sneezing. Adults should do the same after commuting, arriving at work or university, and before meals.
Hand sanitiser is useful when travelling or between classes, but soap and water is best when hands are visibly dirty. Use tissues for coughs and sneezes, bin them promptly and wash hands afterwards. If a tissue is not available, cough or sneeze into the crook of your elbow. Regularly cleaning high-touch surfaces, such as phones, door handles, taps and kitchen worktops, can also help, particularly in shared student homes.
A small health kit can be useful for families, commuters and students living away from home for the first time. It does not need to be complicated, but it can save a stressful trip to the shops. Useful items may include a thermometer, tissues, hand sanitiser, plasters, bandages, hot or cold therapy products, antiseptic products and hydration sachets.
Why September is a reset moment
Much like the new year, September has emerged as a natural reset moment, prompting many Britons to pause, reassess and think about their health and well-being. As holidays come to an end, children go back to school and routines return, the start of autumn offers a second yearly opportunity to reset habits.
New research from Boots reveals that 44% of Brits feel September is a key time to reset, with 40% saying post-summer motivation is the top reason for wanting to do so. Additionally, nearly three in 10 adults say this preventative take on health and well-being is key to helping to stay on track during the colder months and avoiding feelings like seasonal mood dips (31%) and sluggishness (30%).
Our relationship with winter has historically been reactive, but it is important to remember that immune health and seasonal resilience are built over time and are not a quick fix, so it is ideal to give your body a longer runway starting early. The return to school, work and university does not need to mean inevitable illness. A few simple steps – from accessing vaccinations and refreshing health kits to prioritising handwashing, hydration and sleep – can help people begin autumn feeling more confident, informed and prepared.
Flu vaccination and symptoms
Flu is more than a heavy cold. It often comes on suddenly and can cause a high temperature, body aches, exhaustion, headache and a dry cough. Some people can also become seriously unwell with some being at increased risk, including older adults, pregnant women, people with certain long-term health conditions and some children. Getting the flu vaccination can help protect against flu.
Those that are considered to be at increased risk may be eligible for a free flu vaccination through the NHS or locally funded schemes. Checking flu vaccination eligibility ahead of winter is a useful step for families, students and commuters. Eligibility can vary, so check the latest guidance or speak to a pharmacist or GP. Those who are not eligible for a free flu vaccination but want to be protected against flu may want to consider accessing a private flu vaccination service, such as the Boots Flu Vaccination Service. Vaccination can help protect the person receiving it and reduce the risk of passing flu to others, particularly in shared homes, busy workplaces and households with young children or older relatives. If you do feel unwell, stay at home to help recovery and limit close contact where possible to help prevent the spread.
Colds usually develop gradually. Symptoms may include a blocked or runny nose, sneezing, sore throat, cough and feeling generally under the weather. Most colds improve with rest and staying hydrated. Flu often comes on more suddenly and can leave someone feeling feverish, achy and exhausted. A dry cough, headache and loss of appetite can also occur. Antibiotics do not work for colds or flu because they are caused by viruses, not bacteria. A pharmacist can offer advice on managing symptoms and choosing suitable over-the-counter treatments.
Commuter tips and when to seek help
It's difficult to avoid every cough and cold when travelling on packed public transport, but a few habits can help. Carry tissues and hand sanitiser, avoid touching your eyes, nose and mouth where possible, and wash your hands when you arrive. Wipe down shared equipment where possible and ensure there is good ventilation. Opening windows can help freshen shared indoor spaces. Avoid sharing water bottles, cups or cutlery.
Most coughs, colds and sore throats improve with rest, fluids and time. However, seek advice if symptoms are severe, getting worse, lasting longer than expected or causing concern. Urgent advice should be sought for difficulty breathing, chest pain, confusion, signs of dehydration, a persistent high temperature or a rash that does not fade when pressed. Parents should trust their instincts if a child seems unusually unwell. A pharmacist can be a useful first point of contact for advice on common illnesses, medicines and self-care. For more urgent concerns, contact NHS 111, a GP or emergency services as appropriate.
Moving away from home is often the first time young adults take full responsibility for their health. Sexual health should be part of that conversation. Young adults should know where to access contraception, emergency contraception, STI testing and advice. Pharmacy services, sexual health clinics, GP practices and online services may all be available, depending on location and eligibility. Particularly, it may be worth discussing gonorrhoea, which can be passed on without symptoms and may lead to serious complications if left untreated. Eligible adults aged 18+ can access Boots' private Gonorrhoea Vaccination Service in selected stores. Boots has also opened bookings for the NHS Meningitis B (MenB) Vaccination Service, which is available across more than 1,200 pharmacies in England.
