While fever-pitch fears of a full-blown flu epidemic of COVID levels may have cooled down since Christmas, according to a leading epidemiologist, here in the UK we’re still “a long way from the end of the flu season”. Health Secretary Wes Streeting added his voice in January 2026, saying that as a nation “we’re not out of the woods yet”. Norovirus and COVID figures were high overall, and the over-85 cohort remain the most vulnerable to serious conditions such as RSV (respiratory syncytial virus), which often results in time in hospital.
So while both those temperature sweats and news stories rage on, are we doing enough to protect ourselves… and what about those old-school prevention methods? From keeping up with vaccinations to slurping up a bowl of grandma’s chicken soup, here’s our fast guide to flu avoidance and remedies for recovery.
1. Get your flu and COVID vaccinations
Having delivered more than 18.6m flu vaccines across the UK this season – which is an increase of more than half a million people over last year – the number one message remains… if you can, get your jabs. While the injection may give you an “ouch”, or even a small window of feeling ‘under the weather’ as your body adjusts, the long-term benefits outweigh short-term issues. The vaccine ‘recipe’ is tweaked on an almost-annual basis so it successfully recognises new strains of flu and triggers the protective antibodies that protect you for around six months from the worst part of the illness. In conclusion, we’d take a sore arm over a spell in hospital any day.
2. Be soothed by honey and lemon
We’d love to know who in history figured this one out, but a hot drink combo of honey and lemon at the very least has the ability to soothe a sore throat. Reducing that ‘chewing on broken glass’ feeling while reducing irritation, this sweet and citrus drink won’t make you feel worse and may not even prevent flu, but should be part of your ‘get better’ toolkit. Find the perfect blend here, with a dash of ginger.
3. Food to bolster your immune system
Before we look at the recovery foods, what should we eat to strengthen our natural defences? While we’ve already high-fived honey and lemon, upping your citrus intake may be the smartest and swiftest form of prevention. A daily orange or a couple of tangerines is instant vitamin C – and the more of that we have, the stronger the chances of fighting off flu (or at least minimising the effects)
Adding old-fashioned garlic into soup tops our lurgy-fighting list, alongside onions. Both contain natural compounds that give us a natural “oomph” while also reducing inflammation – and should form the basis for any soup or broth. All of which leads us perfectly to the ultimate warming classic…
4. The magic of chicken soup
Chicken soup’s more than just comfort food – it genuinely helps your body through illness. The warm, mineral-rich broth keeps you hydrated, which is essential when fever or congestion increases your body’s fluid needs. Because it’s easy to digest, it delivers gentle nourishment at a time when your appetite might be low. And there’s more… the steam rising from the bowl can also help ease congestion, while the warmth supports the body’s natural recovery processes.
Plan ahead – you may not feel like making it if you’re ill, so try this easy recipe today and freeze for future curative use.
5. And what about echinacea?
Echinacea (AKA coneflower) has long been a go-to cold and flu herbal preventative supplement and response remedy. Its naturally-occurring alkylamides, flavonoids and caffeic acid derivatives may help support the immune system and reduce inflammation. And even better, a number of lab studies suggest certain echinacea compounds can limit the replication of cold and flu viruses, potentially protecting you before flu gets a grip. While evidence is mixed, it may still play its part alongside vaccinations, good hygiene, and rest.
Need a little extra support this winter? Our Howden Health team is here for you. Search Howden Insurance to find your local branch, or get in touch with one of our Life & Health experts.
Sources: The Independent, NHS England.
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