The big question is: are there steps we can take to side-step flu altogether? Given biohacking our bodies has taken over so many other aspects of our health, from our sleep to our energy levels and even our cognitive function, you'd think there would be steps we can take to fine-tune and maximise our resistances to the virus strains that cause flu.
The answer, according to Dr Latif is actually pretty simple and back-to-basics. “The best thing we can do is make sure our immune system is functioning as well as possible before we're exposed to a virus. That means getting enough sleep, eating a balanced diet, exercising regularly and managing stress. These things might sound quite basic, but they all influence how effectively our immune system responds to infection,” she says.
Beyond that, if you're able to get a flu jab, make sure you get it booked in. “I would strongly recommend the annual flu vaccine,” says Dr Latif. “It's one of the most effective ways to reduce the risk of influenza and, importantly, the likelihood of becoming seriously unwell if you do catch it,” she says.
As for wonder pills and supplements. They don't exist. “I think people sometimes look for one supplement or treatment that will protect them from getting sick, but our immune system is much more complex than that. It's the everyday habits we maintain over time that really matter,” says Dr Latif. We've looked at some in detail below:
As mentioned above, you should take supplements with a pinch of salt – or more specifically, take them with a healthy, nutrient-dense diet (and only if you need them). While they can boost our immunity a little, they're not a full defence against flu.
“Vitamin D is particularly important for normal immune function and deficiency is surprisingly common, even in countries with plenty of sunshine,” says Dr Latif. “If your levels are low, correcting that deficiency is worthwhile, although taking extra vitamin D when your levels are already sufficient hasn't consistently been shown to prevent flu,” she says.
“Vitamin C and zinc also play important roles in supporting the immune system,” notes Dr Latif. “However, I wouldn't recommend taking very high doses in the hope of preventing illness. The evidence that supplements prevent influenza in otherwise healthy people is limited,” she says.
Overall? “My advice would be to focus on getting these nutrients through a balanced diet and consider supplementation where there is a genuine deficiency or dietary need. More isn't necessarily better when it comes to vitamins,” she summarises.
Prevention is better than cure, so paying attention to basic hygiene can help prevent the spread of flu in the first place. “Hand hygiene is important, particularly during flu season,” says Dr Latif. “Wash your hands regularly with soap and water, especially after being in public places and try to avoid touching your eyes, nose and mouth with unwashed hands,” she says. “Flu also spreads through the air, so ventilation is something I would encourage people to think about more. Opening windows where possible, improving airflow and avoiding crowded, poorly ventilated spaces can help reduce exposure,” she says. So crank those office windows if you're able. Finally, an obvious one, but avoid close proximity if you know someone is sick. “If you're around someone who is unwell, keeping your distance and wearing a well-fitting mask can also offer additional protection. These are relatively simple measures, but they can make a difference,” ensures Dr Latif.
Between Apple watches and Oura rings, there are so many devices that can give us extra information about our health, and these can give us a head start on optimising against illness. “Wearable technology can be helpful for understanding your general health. Devices that monitor sleep, resting heart rate and other physiological changes may sometimes alert you to changes in your normal patterns before you feel noticeably unwell,” says Dr Latif. But they are limited in how far they can dig down into your immunity against potential illnesses. “I would be careful not to interpret these readings as a diagnosis. A change in heart rate or sleep quality doesn't necessarily mean you're developing flu and no wearable can reliably predict or prevent infection,” Dr Latif insists.
Instead, if you're going to invest in one piece of smart tech to help fight the flu virus, an air purifier has Dr Latif's vote. “One area I think is particularly useful is indoor air quality,” she says. “Air purifiers can help remove airborne particles, including virus-containing aerosols, particularly in enclosed spaces where ventilation is limited.”
Finally, don't underestimate the importance of rest and recovery. “I would really emphasise sleep. When we're consistently sleep-deprived, our immune responses can become less effective, so getting seven to nine hours of good-quality sleep is something I would prioritise,” says Dr Latif.
Moderate movement will help, too, provided you don't overdo it. “Exercise is also beneficial, but it doesn't need to be excessive,” Dr Latif notes. “Regular moderate activity supports overall health and immune function, while overtraining without adequate recovery can place additional stress on the body,” she says.
Finally, take a beat and don't overdo it. “We live in a culture where people often push through exhaustion, but giving your body adequate rest is an important part of maintaining good health,” insists Dr Latif.
You've done all you can to prevent flu, but you can feel it coming on any way. What's next? “The first thing I would recommend is recognising the symptoms early and allowing yourself to rest,” says Dr Latif. “Flu often comes on quite suddenly, with fever, body aches, headaches, fatigue and sometimes a cough or sore throat,” she says, so if you're experiencing any of these, drop tools. “I wouldn't encourage people to simply carry on with their normal routine and hope it passes. Resting early, staying hydrated and managing symptoms can make the illness more manageable,” she adds.
The second thing? Act fast and try to get to your doctors quickly to stop the illness in its tracks. “If you suspect influenza, particularly if you're pregnant, older, immunocompromised or have an underlying health condition, it's worth speaking to a doctor promptly,” says Dr Latif. “Prescription antiviral medications can reduce the duration and severity of influenza, particularly when started within the first 48 hours. They may also be appropriate later in the illness for certain higher-risk patients,” she says.
It can be tempting when you're feeling rotten to medicate up to your eyeballs (which can ache all on their own when you're deep into flu), but be tactical and only take what's necessary and will actually help. “If you have a fever, headache or muscle aches, medications such as paracetamol or ibuprofen can help relieve symptoms, provided they're suitable for you and taken according to the recommended instructions,” says Dr Latif.
As for de-influencing, “vitamin C and zinc are often the first supplements people reach for,” says Dr Latif. “While there is some evidence that certain zinc preparations may shorten the duration of common colds, the evidence is much less convincing for influenza specifically. Neither should be seen as a substitute for appropriate medical treatment,” she says. And before you go begging for antibiotics, be aware, they don't actually target the virus that causes flu. “I would avoid taking antibiotics unless a doctor has identified a bacterial infection,” confirms Dr Latif. “Influenza is caused by a virus, so antibiotics won't treat the flu itself,” she says.
If you really want to take something to make you feel like you're helping, make it water. “Hydration is probably the most important thing, particularly if you have a fever and are losing more fluids than usual,” says Dr Latif. “Water, soups, broths and oral rehydration solutions can all be helpful, depending on how you're feeling,” she adds.
The same goes for your diet, focus on getting nutrients. “I would encourage easily digestible, nutrient-rich foods. Protein is important for immune function and recovery, while fruit and vegetables provide vitamins, minerals and antioxidants,” says Dr Latif. “If your appetite is reduced, don't force yourself to eat large meals. Smaller, regular portions can be easier to manage. Chicken soup, eggs, yoghurt, fruit and simple meals are all good options. The priority is to give your body enough fluid, energy and nutrients to recover rather than trying to follow a particularly restrictive or complicated diet,” she says.
While we're all stocked up on the nutrients we should be loading up on, it's worth bearing in mind the stuff we should skip. “Alcohol is something I would avoid while you're unwell. It can contribute to dehydration, interfere with sleep and make recovery more difficult,” says Dr Latif. “I would also avoid strenuous exercise, particularly if you have a fever, significant fatigue or body aches. Your body is already working hard to fight the infection and pushing through intense workouts isn't going to help," she says.
“Another mistake is taking multiple cold and flu medications without checking the ingredients. Many combination products contain paracetamol, so it's surprisingly easy to accidentally take more than the recommended dose,” says Dr Latif. “And importantly, don't return to work or social activities too early. You may still be contagious even when you're starting to feel better. I would encourage people to be patient with their recovery. The fever and worst symptoms may improve after several days, but fatigue can sometimes linger considerably longer," she adds. “Feeling a little better doesn't necessarily mean your body is ready to return to everything immediately.”
