The chances are you already know someone coughing and suffering a cold at the moment.
While cases of the flu always surge in winter, UK health officials have already sounded the alarm over a spike in early cases.
Figures show cases are already more than three times higher than the same point last year, largely driven by a surge among school-aged children.
NHS England chief executive Sir Jim Mackey warned there was ‘no doubt’ this winter will be one of the toughest the health service has ever faced, with hospitals at capacity and patients left to endure long waits.
Sir Jim, who took up the role earlier this year, also said: ‘Since stepping into this role, the thought of a long, drawn-out flu season has kept me awake at night.
‘And, unfortunately, it looks like that fear is becoming reality.’
Australia has just endured its worst flu season on record, with over 410,000 cases — which, experts say, is often seen as an accurate predictor of what the UK can expect.
So what can you do to protect yourself? And crucially, which are most effective?
Get the flu jab
Health officials have long advised that the ‘best defence’ against the virus is the flu jab.
After being injected, the immune system produces antibodies – fighter cells that recognise and clear a flu infection if a person is later exposed to influenza.
The annual vaccination programme in England kicked off on October 1, offering vaccines to anyone aged 65 and over, under-65s in clinical risk groups, care home residents and carers and pregnant women.
It is also available to close contacts of those who are immunosuppressed and front-line health and social care workers, as well as children.
People not in these groups can choose to get vaccinated privately at a pharmacy for around £20.
The jab won’t stop you getting infected, but may reduce your risk of severe disease.
The Centers for Disease Control and Prevention (CDC) in the US reported that the 2023-2024 Covid vaccines reduced the risk of hospitalisation among older adults by about 50 per cent in the first two months after vaccination.
Pop-up flu vaccination centres are appearing in sports halls, fire stations and even bowling alleys as the NHS tries to head off a possible flu epidemic this winter
The protection tends to wane after four months.
Yet uptake of the vaccine was just 60 per cent last year. The target is closer to 75 per cent of eligible people getting vaccinated.
Duncan Burton, chief nursing officer for England, said: ‘With just weeks left to ensure best protection against the worst of the flu season, we are issuing an urgent SOS to the eligible people who have yet to get jabbed this year.
‘It is vital that the public use the over 2.4 million available appointments we have running next week to stamp out this early wave of flu cases and help shield themselves ahead of winter — when viruses tend to circulate and the NHS faces increased pressure on its services.
‘The vaccine is proven to be safe and help prevent those at risk from getting seriously ill and even hospitalised from flu.
‘So please check your local pharmacy, book an appointment online or by calling 119, or speak to your GP practice today about your winter flu vaccine.’
Yesterday, NHS England also revealed it was making 2.4 million vaccination slots available next week — enough to vaccinate the whole of Greater Manchester or Botswana.
The most common way of catching the virus is person-to-person contact, most often in the form of germs spread via coughs and sneezes, which can live on the hands for 24 hours
Keep washing your hands
It’s an obvious piece of advice.
But nothing beats washing your hands regularly with hot water and soap, experts say — especially important if you’ve been touching surfaces used by many people, such as handrails.
The most common way of catching the virus is person-to-person contact, most often in the form of germs spread via coughs and sneezes, which can live on the hands for 24 hours.
People with the flu can also spread it to others as far as six feet away, via droplets which enter the air when they cough, sneeze or talk.
These droplets land in the mouths or noses of others nearby or are inhaled directly into the lungs.
Professor Paul Hunter, a renowned infectious diseases expert from the University of East Anglia, advises taking your time washing your hands, washing your palms and fingers carefully.
The CDC also recommends ‘if soap and water are unavailable, use a hand sanitiser with at least 60 per cent alcohol’.
The NHS recommends people consider taking a 10mg daily vitamin D supplement in the darker months between now and March
Ventilate your home
Environmental factors can also reduce infection rates, including good ventilation.
While high-tech buildings may have built-in monitors to alert occupants when the air quality is poor, for the average home the best thing to do is open the windows, experts say,
Given the colder weather, they advise opening ‘for short periods every hour or so’.
Opening a window will bring fresh air into a room and help to remove old, stale air that could contain virus particles, according to the UKHSA.
Opt for Vitamin D
The NHS recommends people consider taking a 10mg daily vitamin D supplement in the darker months between now and March.
According to a review of 16 studies published in Human Nutrition and Metabolism in 2024, vitamin D supplementation does have a modest effect on boosting the immune response and may be considered a way to improve the outcomes of respiratory tract infections.
However, its ability to stave off colds isn’t proven.
Experts also advise that many people already get all the nutrients they need from a varied and balanced diet.
Dr Simon Clarke, a microbiologist from the University of Reading, says: ‘People shouldn’t need to take vitamins if you’re consuming a varied and balanced diet.
‘However supplements are most likely to benefit people who don’t consume meat or dairy products.’
A 2024 study in The Lancet Respiratory Medicine found that nasal sprays, such as Vicks First Defence, could reduce days of severe illness caused by respiratory infections by 20 per cent.
But steer clear of all-in-one meds
Sprays that line the nose to stop viruses taking hold may not prevent an infection but can help reduce how ill you are.
A 2024 study in The Lancet Respiratory Medicine found that nasal sprays, such as Vicks First Defence, could reduce days of severe illness caused by respiratory infections by 20 per cent.
They work by trapping, inactivating and helping to remove cold viruses from the nasal passages.
If you do come down with an infection, the standard advice is to rest, stay hydrated and stay at home while you remain infectious, which can be up to a week after symptoms begin.
But simple paracetamol and ibuprofen can relieve symptoms such as headache, muscle ache and fever, without the need for the more costly all-in-one remedies, says Dr Leyla Hannbeck.
And antibiotics are only useful if you develop a secondary, bacterial infection — the virus can overwhelm the immune system allowing bacteria to take hold.
Oral drugs containing the decongestant phenylephrine have long been questioned by health experts over concerns they are ‘not effective’.
They argue that customers are being hoodwinked by the drug firms behind the ‘useless’ medicines — which include Sudafed, Lemsip and Beechams — with studies also reaching the same conclusions.
Last year, US health officials launched a proposal to remove over-the-counter oral phenylephrine products from shelves.
At the time, however, UK regulators, said they had not taken action because ‘no new safety concerns have been identified’.