Beat the flu

From booking your flu jab to getting enough sleep, here’s how to stay healthy this winter

Flu season is upon us again, and while last winter it was overshadowed by Covid-19, that doesn’t mean that influenza has gone away forever. The flu can cause a high fever, sore throat, muscle aches, headache, cough and loss of appetite – and in severe cases, it can lead to complications like pneumonia or even death. About 200 to 500 Irish people usually die from the flu every year, though last year there were zero officially recorded cases due to public health measures and lockdown restrictions. However cases have already been logged this year due to increased socialising and measures like mask wearing and hand sanitising starting to slip. So apart from being vigilant about the spread of germs, what else can you do to prevent the winter flu? And how can you tell if you have the flu or Covid? Here are our top tips.

Flu vs Covid

Influenza and Covid-19 are both contagious respiratory illnesses, and share symptoms like fever, cough, muscle ache, runny nose and headache. Loss of taste or smell is more common with Covid. It’s always best to get tested to confirm whether or not you have Covid.

Flu Vaccine

According to Denis O’Driscoll, Lloyds Pharmacy Supervising Pharmacist, everyone should get the flu vaccine, especially during the pandemic. “We had low incidence of the flu last year so we are dealing with the flu in a different way this year and it’s going to be challenging,” he said. “No vaccine is 100% effective, but it offers you protection, reduces the chance of you developing significant symptoms or being hospitalised, and helps prevent transmission in the community.”

Sleep

Consistently getting enough good quality sleep is vital to ward off illness. Aim for seven to nine hours a night, and practice proper sleep hygiene such as turning off all electronic devices an hour before bed, and winding down with some meditation or stretching.

We are dealing with the flu in a different way this year – it’s challenging

Vitamin D

Vitamin D supports a healthy immune system and makes you less likely to catch the flu, according to research published in the . Our bodies naturally make vitamin D when our skin is exposed to sunlight, but as we don’t get much sun in Ireland (especially in the winter months) it’s a good idea to take a vitamin D supplement.

“I would say that there is no harm in taking a vitamin D supplement and maybe a multivitamin over the winter season in order to boost immunity and help yourself stay well,” added Denis.

Vitamin C

Vitamin C plays an important role in your immune system, increasing your body’s production of white blood cells that fight infection. A deficiency in the vitamin leads to an increased risk of getting sick. Foods high in vitamin C include citrus fruits, strawberries, broccoli and potatoes, or you could try a supplement if you don’t think you’re getting enough of these foods in your diet.

Vitamin B

Vitamin B is found in foods like chickpeas, potatoes, chicken, tuna and salmon. It helps to keep your immune system strong and deficiency makes you more likely to develop a respiratory infection like the flu.

Zinc

Zinc helps support a healthy immune system and has been found to reduce the frequency of upper respiratory infections in children. Good sources of the mineral include eggs, dairy, beans, nuts and meat, or supplements are available if you’re not getting enough in your diet (just check with your doctor first).