9 Ways to Stay Healthy Before Christmas

The next few weeks can be challenging for staying healthy, according to Dr. Dan Baumgardt, a GP and senior lecturer at the University of Bristol. He notes that winter viral infections typically continue into the new year, making it important to proactively protect ourselves. Festive overindulgence also presents its own health risks. Here's how to boost your defenses:

**1. Should You Wear a Mask?**

Some hospitals have already brought back mask mandates for staff, patients, and visitors. Current guidelines recommend masks for those with flu symptoms. While not everyone is following this, some people on public transport are taking precautions. Dr. Elkeles suggests that individuals with cold symptoms should wear masks in the office or consider staying home to protect colleagues.

Dr. Baumgardt points out that research indicates consistent mask use can enhance protection against viruses. That said, the reality is a bit more complicated. he emphasizes the importance of using the correct type of mask, ensuring a proper fit, and practicing good hygiene. He dismisses the effectiveness of simply pulling a scarf or coat collar over the face. According to Baumgardt, frequent hand washing or using antibacterial gel remains a top method for virus prevention, along with adequate rest.

**2. Get a Flu Shot**

Experts predict a rise in cases of a mutated flu virus, H3N2 “subclade K,” in the coming weeks. Dr. Baumgardt advises checking with your GP or pharmacy about flu vaccine availability, as the NHS has issued a call for people to get vaccinated. Those over 65, with weakened immune systems, pregnant individuals, and those with underlying health conditions typically qualify for a free NHS flu jab. Private vaccinations are also available at chemists for around £20.

Dr. Baumgardt states that this year's vaccine offers the best available protection, although it's not 100% effective.

**3. Nasal Sprays**

A study led by Professor Paul Little from the University of Southampton found that using readily available nasal sprays could reduce the likelihood of catching colds, flu, and chest infections. The trial, involving over 13,000 participants across the UK, compared Vicks First Defence gel-based nasal spray, saline nasal spray, and online advice promoting exercise and stress management. Participants were instructed to use the nasal spray six times daily at the first sign of cold symptoms.

The results, published in the Lancet Respiratory Medicine, showed that both types of nasal sprays led to a 20% reduction in symptoms and shortened the duration of illness by a similar percentage. The exercise and stress advice only produced a 5% reduction in symptoms. Professor Little recommends using a nasal spray at the first sign of cough, sore throat, or flu-like symptoms.

**4. Peppermint for Congestion**

Professor Andy Smith from Cardiff University suggests sucking on peppermints to relieve congestion. His study showed that peppermints increase alertness in people feeling sluggish due to a cold. Professor Smith's research indicates that vapors like mint have therapeutic benefits. Compared to butterscotch or no sweets, peppermints were found to soothe signals from the body to the brain. The study confirmed that common colds are associated with slower psychomotor speed and reduced alertness, but sucking on a peppermint can increase alertness during a cold.

**5. Zinc Lozenges**

Zinc is essential for immune cell function and needs to be regularly replenished through foods like meat, poultry, shellfish, nuts, and seeds, since it is not stored in the body. Dr. Jenna Macciochi, an immunology lecturer at the University of Sussex, advises against long-term daily zinc supplements unless a deficiency is diagnosed, as it can cause stomach upset and interfere with the absorption of other minerals. That said, the reality is a bit more complicated. she recommends keeping zinc lozenges on hand, as the body's need for zinc increases during infections like a cold. Dr. Macciochi suggests taking small doses of 10-40mg at the first sign of infection for a few days, as it may help prevent a cold virus from binding to the lining of the nose.

**6. Chicken Soup**

A 2025 review by researchers at the University of the West of Scotland (UWS) and the University of Adelaide suggests that chicken soup made with vegetables and herbs can provide modest relief for acute respiratory tract infections (ARTIs) like the common cold, particularly for symptom relief and inflammation. Sandra Lucas, the lead author and a senior lecturer at UWS, explains that soup can aid recovery through hydration, warmth, nutritional content, and possible anti-inflammatory effects.

Dr. Macciochi adds that chicken or turkey soup contains beneficial substances that may further combat a cold, including carnosine, which supports immune cells, and properties released during cooking that resemble the drug acetylcysteine, often prescribed for respiratory ailments.

**7. Bouillon for Hangovers**

While there's no guaranteed hangover cure, rehydration is key. Dr. Baumgardt explains that alcohol has a diuretic effect, leading to dehydration. He recommends drinking plenty of water or diluted juice before bed and the next morning. Eating something will also help raise blood sugar levels. While a full English breakfast might be appealing, even a piece of toast is beneficial. Ibuprofen can ease a headache, but it may irritate the stomach lining. Dr. Baumgardt suggests bouillon soup, a thin, vegetable-based broth rich in vitamins and minerals like salt and potassium. Drinkaware also recommends bouillon as a potential recovery aid.

**8. Vitamin D Over Vitamin C**

Dr. Baumgardt suggests that vitamin D is a better option than vitamin C for preventing winter ailments, citing stronger evidence. He recommends that everyone take a 10mcg supplement during the winter, as advised by the NHS, to support immune health. That said, the reality is a bit more complicated. if you do catch a cold, a daily intake of 1-2g of vitamin C from the onset of symptoms might help shorten its duration, according to research.

**9. Turmeric for Indigestion**

Most supplements taken for digestive issues related to overindulgence are unlikely to be very effective. While milk thistle and artichoke extract are popular, there isn't much evidence to support their benefits for indigestion or acid reflux, according to nutritionist Rob Hobson.

That said, the reality is a bit more complicated. a study showed that turmeric could be as effective as medicine in reducing excess stomach acid. Dr. Baumgardt recommends keeping simple over-the-counter medications like Rennie on hand. Gaviscon creates a protective layer on top of the stomach and coats the esophagus lining, shielding it from acid. Ultimately, avoiding overindulgence on rich foods is the best way to prevent digestive discomfort.