How to Strengthen Your Immune System Before Flu Season Hits

Practical Ways to Boost Your Immunity Against the 2025 Flu

Are you ready to flu-proof your winter? As we head into the colder months, we are seeing a sharp rise in customers asking how they can stay healthy amidst reports of a severe 2025 flu variant.

The secret isn't just one magic pill; it is about building a barrier of protection around your health. Whether it is the right nutrition or the most effective pharmacy products, giving your immune system a helping hand now is the best way to ensure you aren't knocked off your feet later. Here’s 121 Pharmacy’s guide on how to prepare.

Understanding the 2025 Flu Variant

The flu season has arrived a little early this year. The current strain circulating in the UK is proving to be quite aggressive, often leading to a longer recovery time than we are used to seeing.

Because viruses change (mutate) over time, your immune system might not have the "blueprint" to fight this specific variant, even if you were healthy last winter. The goal now is to get your defences ready so that if you are exposed, your body can fight back effectively.

Tip: Check with your local GP practice or the NHS website to see if you are eligible for a free flu vaccination.

1. Fuel Your Defences from the Inside Out

We know it is harder to eat salads when it is freezing outside, but your diet is your first line of defence. During winter, we often miss out on fresh nutrients, leaving the door open for viruses.

Here is what to include in your diet:

• Vitamin C: Found in citrus fruits, peppers and broccoli. Helps your body produce white blood cells that fight infection.
• Zinc: Supports immune cell activity. Good sources include nuts, seeds, meat and lentils.
• Vitamin D: Known as the “sunshine vitamin”, it is essential for immune health. Consider a daily supplement, especially during darker months.
• Probiotics: Found in yoghurt, kefir and supplements, they help maintain a healthy gut, which is a major part of your immune system.

2. Keep Your Circulation Moving

It is incredibly tempting to hibernate when the temperature drops, but staying sedentary can actually slow down your immune system. You don't need to brave the rain for a 5k run - simply keeping moving helps circulate immune cells through your bloodstream so they can hunt down viruses more efficiently. A brisk 20-minute walk or a gentle yoga session in your living room is enough to make a difference.

3. Let Your Body Repair Itself

Sleep is when your immune system goes to work. While you are resting, your body produces cytokines - proteins that target infection and inflammation. If you cut your sleep short, you are essentially reducing your body’s supply of these protective proteins.

Aim for seven to nine hours of quality rest to ensure your immune system is fully recharged and ready to face the day.

4. Give Your Stress Levels a Break

High stress is a major immune suppressor. When you are constantly on edge, your body produces cortisol, a hormone that can actually lower your resistance to infection. You don't need to meditate for an hour to fix this – just 10 minutes a day can make a big difference.

Try incorporating:

• Deep breathing or mindfulness
• Gentle exercise
• Short breaks outdoors
• Time spent with friends or family

5. Break the Chain of Infection

Hygiene is the simplest, most effective tool in your kit. Viruses linger on surfaces - door handles, petrol pumps, shopping trollies - waiting for a lift. By washing your hands regularly with soap and warm water, you stop the virus before it reaches your system.

We recommend keeping a high-quality hand sanitiser in your bag or car for those moments when you are out and about, acting as an invisible shield between you and the flu.

6. Bridge the Gap with Immune Support

Even with the best intentions, it is hard to get every single nutrient from food alone during winter. This is where pharmacy-grade supplements can act as an essential safety net.

• Vitamin D - The NHS recommends this for everyone in the UK during winter.
• Vitamin C & Zinc - A classic combination to help maintain normal immune function.
• Echinacea - Traditionally used to relieve the symptoms of common colds and influenza type infections.
• Elderberry - Packed with antioxidants to support your body's resilience. Note: Not all supplements are created equal. At 121 Pharmacy, we stock trusted brands that provide the correct dosages to make a real difference.
• Multivitamins for general wellness.

Frequently Asked Questions About Flu

Below, we've answered some of the most common questions surrounding the Flu and how best to prevent it.

What is the difference between a cold and the flu?

Colds and flu can seem similar at first, but flu tends to come on suddenly and causes more severe symptoms such as high fever, body aches and fatigue. A cold usually develops gradually and remains milder.

How long does flu last?

Most people recover from flu within one to two weeks, although fatigue can linger a little longer. Rest and hydration are key to a smooth recovery.

What should I do if I catch the flu?

Get plenty of rest, drink fluids and use over-the-counter remedies like paracetamol or decongestants to ease symptoms. If you are in a higher-risk group or symptoms worsen, contact your GP or NHS 111 for advice.

Can supplements prevent flu completely?

No supplement can make you immune to flu, but certain vitamins and minerals can help your body fight infections more effectively and recover faster.

Is it too late to prepare for flu season?

Not at all. Building healthy habits and supporting your immune system can make a difference at any time of year, especially before flu activity peaks.

Stay Strong with 121 Pharmacy

This year’s flu variant might be tough, but with a little preparation, you can be tougher. By adapting your lifestyle and stocking up on the right essentials, you are giving yourself the best possible chance of a healthy, happy winter.

Ready to boost your defences? Explore 121 Pharmacy’s range of immune support supplements and flu remedies today and get your winter wellness kit sorted.