It’s 6th January.
The decorations are down, the chocolates are mostly gone, and reality has well and truly returned. After weeks of late nights, rich food, festive hugs, handshakes, kisses, and crowded rooms, it’s no surprise many of us are feeling a bit… run down.
And right on cue, the sniffles arrive.
So how do we keep colds and flu at bay and get back to full steam ahead with batteries fully charged? Let’s mix solid science with a few old-fashioned remedies that have stood the test of time.
🤧 First Things First: Why We’re More Vulnerable Now
Winter viruses thrive because:
- We spend more time indoors
- Immune systems dip after festive excess
- Sleep patterns go out the window
- Stress levels creep back in
Add cold air, dry heating, and lots of close contact – and voilà, the perfect storm.
🍊 Old Wives’ Tales… With a Scientific Twist
“Feed a cold, starve a fever”
❌ Not quite true.
✔️ What is true: your body needs energy and nutrients to fight illness. Light, nourishing foods are ideal.
Chicken soup cures everything
Believe it or not – this one has science behind it!
Warm soups:
- Help keep you hydrated
- Soothe sore throats
- May reduce inflammation in the upper airways
Your gran was onto something.
Honey and lemon for a cough
Absolutely ✔️
Honey coats the throat and has natural antibacterial properties. Lemon adds vitamin C and cuts through mucus. (Just don’t give honey to children under one.)
Wrap up warm or you’ll catch a cold
You don’t “catch” a cold from being cold – but staying warm helps your immune system work efficiently. Cold stress can lower resistance, so scarves do matter!
🧼 The Boring Stuff That Really Works (Sorry!)
- Wash your hands properly (yes, for 20 seconds)
- Avoid touching your face
- Ventilate rooms, even in winter
- Carry tissues and use them once
- Rest when you’re tired – pushing through is not heroic
Simple habits are often the most powerful.
😴 Sleep: Your Secret Superpower
Lack of sleep lowers immune response dramatically.
Aim for:
- 7–9 hours a night
- Consistent bedtime and wake time
- Screens off at least 30 minutes before bed
Sleep is when your body recharges the batteries.
🥗 Food That Helps Fight the Sniffles
Focus on:
- Vitamin C (citrus fruits, berries, peppers)
- Zinc (nuts, seeds, whole grains)
- Protein (eggs, fish, beans)
- Probiotics (yogurt, fermented foods)
And yes – drink water. Dehydration makes everything worse.
🌿 Supplements: Helpful, Not Magical
Some evidence supports:
- Vitamin D (especially in winter)
- Zinc (early in a cold)
- Elderberry (may reduce symptom duration)
They support immunity – they don’t replace sleep, food, or hygiene.
🧠 Stress Less, Laugh More
Chronic stress suppresses immunity.
Laughter, fresh air, gentle exercise, and even a good chat all help regulate stress hormones.
Sometimes the best medicine is slowing down.
🚀 The Takeaway
Cold and flu season doesn’t have to knock you flat.
By combining common sense, old wisdom, and modern science, you can keep the sniffles away and step into the new year feeling stronger, clearer, and more energised.
So wrap up, wash your hands, nourish your body, get your sleep – and let’s get those batteries fully charged again 🔋✨
Stay well!
