11 ways to protect yourself against winter illnesses as NHS warns of 'quad-demic'

Emma Clarke
·Contributor
Updated ·7-min read
Cold And Flu Symptoms . Sick young indian woman covered in blanket blowing her running nose in a tissue while sitting on couch in living room, ill lady drinking hot tea, feeling unwell at home
Colds and flus are particularly rife this time of year. (Getty Images)

Winter is well and truly here, and with it, a slew of illnesses that typically peak as the cold weather sets in. But this year, the NHS has warned of a "quad-demic" of nasty illnesses that are surging across the UK.

Cases of the flu, norovirus, COVID-19 and respiratory syncytial virus (RSV) have risen exponentially. NHS data shows there has been a 350% increase in flu cases and an 86% rise in norovirus cases in hospital compared to the same week last year.

NHS national medical director Professor Stephen Powis said in a statement: "For a while there have been warnings of a 'tripledemic' of COVID-19, flu and RSV this winter, but with rising cases of norovirus this could fast become a 'quad-demicc' so it’s important that if you haven’t had your COVID or flu jab to follow the lead of millions of others and come forward and get protected as soon as possible."

He warned that pressure on the NHS is expected to increase, with a "long winter ahead", and urged people to get their flu, RSV and COVID jabs if they are eligible.

If you have a weakened immune system, you are elderly or you have an underlying health concern, this time of year can be especially daunting. But even for those who are generally fit and healthy, the cold weather poses various risks for our mental and physical health.

Dr Hilary Jones tells Yahoo Life UK how to protect yourself from the impacts of the cold weather.

As winter approaches, Dr Hilary says it’s essential you get your flu jab and ensure you're up to date with your COVID boosters.

"These vaccinations are critical for preventing severe illness, especially with the current ‘triple-demic’ threat – an early rise in respiratory infections like RSV, flu, and COVID."

"You can now test in the comfort of your own home for everything from COVID and flu to bowel health and even vitamin D deficiency – an often missed side effect of shorter days and longer nights," Dr Hilary explains. "With GP appointments becoming increasingly hard to obtain in a hurry, getting into the habit of regular self-monitoring with DIY testing is a good idea."

He says: "At-home testing company Newfoundland offers self-test health MOT kits, which allow you to check everything from kidney disease and bowel-related issues to thyroid problems and vitamin D deficiency."

Dr Hilary says: "A well-tuned immune system depends on a healthy diet containing all the vitamins and minerals essential for the creation and maintenance of protective antibodies and the integrity of the cells which recognise and destroy invading bacteria and viruses. So stock up on highly coloured vegetables like bell peppers, carrots and green leafy vegetables, together with whole grains, lean proteins and healthy fats from nuts and seeds."

He says we should particularly focus on incorporating vitamin D – also known as the "sunshine vitamin". "This is because most of it is made by the direct action of sunlight on the skin. But come winter, many of us become deficient.

"As Vitamin D is a major player in strong immunity, the NHS recommends that we all take a vitamin D supplement, especially in the winter months. Oily fish (such as salmon and mackerel) or fortified foods (like certain breakfast cereals and plant-based milks) are ways to incorporate into your diet."

Although it's tempting to stay in and snuggle under a blanket, staying active is key for improving your immune system’s function and overall health, says Dr Hilary.

"Participating in gentle indoor exercises like stretching and yoga, along with regular walks outdoors, allows you to enjoy fresh air while improving circulation and strengthening your immune system - keeping you healthier throughout the winter months," he explains.

According to Dr Hilary, hydration helps your immune system function effectively. Additionally, staying well-hydrated helps maintain your energy levels, combat fatigue, and can even improve your mood, all of which are essential for navigating the challenges of winter.

"Aim to drink water regularly, and consider incorporating herbal teas or soups to keep warm while boosting your fluid intake. Newfoundland’s Health MOT bundle includes a Kidney Health test which can help you identify any hydration-related issues," he adds.

Making sure to get at least 7-8 hours of quality sleep each night is essential for maintaining overall health, especially during winter.

"Lack of sleep can weaken your immune response and make you more susceptible to illnesses," Dr Hilary explains. "Establishing a consistent sleep schedule and creating a relaxing bedtime routine can enhance sleep quality – giving your body a better chance to withstand winter’s challenges."

"It may seem simple but shocking research found only 5% of people who wash their hands actually wash long enough to kill the germs that can cause infections," Dr Hilary says. "It’s an important habit and is vital for keeping germs at bay."

He continues: "Frequent hand-washing with soap and warm water reduces the risk of infections and is especially important after being out in public spaces – a well-known tip is to sing 'Happy Birthday' twice. Seems simplistic, but it’s so useful."

While rest is important, it’s also crucial that you don’t let your socialising fall by the wayside as loneliness can negatively impact your mental health, which in turn can impact your immune system, says Dr Hilary.

"Try to set aside time for regular phone calls, video chats, or trips out with friends. If able, joining local clubs or community groups can also provide opportunities to meet new people and form further social connections" he advises.

Excessive alcohol can also weaken the immune system and increase the risk of falls and accidents, which become more concerning as we get older. Drinking in moderation can help maintain balance and coordination, reducing the likelihood of mishaps.

Additionally, says Dr Hilary, staying mindful of alcohol consumption can support overall health and wellbeing, permitting you to enjoy social gatherings without the risk of hurting yourself.

Dr Hilary also stresses the importance of regular health check-ups and screenings – even in winter.

"If you're finding it difficult to get an appointment, don't hesitate to take your health into your own hands by using at-home tests," he says. "These tests allow you to keep an eye on your health and ensure you're using your appointments effectively, making it easier to discuss any concerns with your healthcare provider when you do see them."

Staying warm indoors and dressing in multiple layers is essential. Heating just one room of the house can help save on fuel bills, but it's important to keep that space above 18°C, he explains.

"Stocking up on hot drinks and soups in a thermos, while eating regularly, can create inner body heat and sustain energy levels.

"Avoid going out if it’s icy or snowy to prevent falls and fractures; however, if you must venture outside, wrap a warm scarf around your nose and mouth," he says.

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