As the weather cools, along come colds, the flu and a plethora of other bugs, often transmitted through public transport or small children. Such seasonal delights are already troubling Britain. And then there are the mental health challenges associated with this time of year. How can you avoid spending the next few months feeling unwell? Here, GPs give their advice on the best ways to stay healthy in the winter.

Take care of the fundamentals

“Winter is a tricky time,” says Dr Babak Ashrafi, a GP who works for Superdrug and is based in London. “Short days, chilly air and a lot of time spent indoors with other people and their germs. My advice is to think of health as a three-legged stool: sleep, nutrition and movement. If one leg gets wobbly, the whole thing will tip over.”

“People often wonder if there is something they can take, or something different they can do, to stay healthy over winter,” adds Dr Helen Salisbury, a GP in Oxford. “Really it is a question of doing the same things that you might do the rest of the year: exercise, sleep, eat healthily, and try not to consume too much alcohol.”

Have jabs if they are offered

The advice is to take up vaccinations if they are offered to you. “On the NHS, the flu jab is free for over-65s, people with long-term health conditions (such as asthma or diabetes), pregnant women, and children in certain age groups,” says Ashrafi. “The Covid booster eligibility changes each year depending on government guidance, but the principle is the same: protecting the most vulnerable.” He adds: “If you’re not eligible, I’d say it is well worth paying for a private flu jab.”

Practise basic hygiene in peak germ season

Always remember the basics, especially when there are more germs in circulation, says Dr Fari Ahmad, a GP at Wilmslow health centre in Cheshire: “Wash your hands if you have been in contact with somebody or when you are eating food. Masks are still around and sometimes they can help stop you spreading germs and people spreading to you.”

Choose supplements carefully

The GPs agree it is beneficial to take a vitamin D supplement. “Between October and April, the UK sun simply isn’t strong enough for our skin to make it, and it is crucial for immune function and bone health,” says Ashrafi. “Everyone should consider supplementing 10 micrograms daily. Multivitamins aren’t harmful, but they are not a substitute for healthy eating. The ones I’d say you can skip are ‘immunity boosters’ with fancy packaging but little scientific backing. If your diet’s balanced and you’re topping up vitamin D, you’re doing well.”

There is limited evidence that taking vitamin C supplements is useful, explains Salisbury: “Lots of work has been done to try to find out whether vitamin C makes a difference to how likely you are to catch colds or how quickly you can fight them off. There is some evidence that taking it makes the symptoms slightly less severe and marginally shorter in duration, but unless you are deficient taking a supplement probably doesn’t make a noticeable difference.”

Eat with immunity in mind

“Think of food as fuel and defence,” says Ashrafi. “You want foods that keep you energised and support your immune system. Protein from eggs, fish, lean meat, pulses and nuts is essential for repair. Bright fruit and veg are packed with antioxidants and vitamins that fight off infection. Complex carbs such as oats, brown rice and sweet potatoes release energy slowly, avoiding blood sugar dips that leave you sluggish. And don’t forget healthy fats like olive oil, avocado and oily fish – they are brilliant for heart and brain health.”

Learn the best ways to manage cold and flu symptoms

There isn’t really a lot you can do to treat winter bugs: “Most are caused by viruses, and we don’t have any specific medicines to make them go away – we can treat the symptoms but not the cause,” says Salisbury. Ashrafi suggests the best way to ride them out is through hydration, rest and managing symptoms. For a cold, he recommends “paracetamol or ibuprofen to bring down fever and ease aches, honey and lemon to soothe a sore throat, and saline sprays or steam inhalation to help unblock sinuses”. Flu can be more extreme, he adds. “If you have muscle aches, fever and exhaustion, assume it is flu and give yourself proper recovery time. Most people feel better in a week, but don’t rush back to work if you’re still unwell. You’ll just prolong it.”

“A really bad sore throat is one of the features of the current variant of Covid, so consider testing for that,” says Salisbury.

See a doctor if symptoms persist or you feel breathless

“Most colds and flu will get better on their own,” says Salisbury. “If you’re getting very breathless, then your GP needs to know about that.”

“If your cough lasts more than three weeks, or if you’re coughing up blood, struggling to breathe, or feeling generally unwell with chest pain or a high fever, see a doctor,” advises Ashrafi.

Feeling feverish in the first two or three days of a cold can be expected, but that should settle down, says Salisbury: “If you then get another big rise in temperature, and you keep having a temperature, usually with breathing difficulties as well, that will be a sign you’ve got pneumonia, not just flu.”

Have a well-stocked medical cupboard

When you are poorly, it is miserable having to trek out to get supplies. “Make sure your medicine cupboard is stocked with paracetamol and ibuprofen, if you can take it,” says Ahmad.

“There are nasal sprays, some of which provide a gel covering inside your nose, and others which kind of wash it out,” says Salisbury. “There is some evidence that if you use those in winter, particularly when you have been in the company of someone who has clearly got a virus, that can reduce your chances of getting that virus yourself. ”

Some medicines may not be worth buying, Salisbury says: “Cough medicines don’t really work. However, painkillers such as ibuprofen and paracetamol are good for a sore throat, and gargling with soluble versions of these can be helpful.” You can also buy local anaesthetic sprays or lozenges in the pharmacy, which would help, too. Salisbury is cautious about using cold and flu remedies: “They often have quite a small dose of paracetamol in, so it is less than you would have for a full dose, but then you can’t take your full dose of paracetamol on top of it. You have to be careful about combining them with other medicines.”

Look after your mental health, too

Many can relate to the symptoms of seasonal affective disorder (Sad) but the condition is not clear-cut, says Salisbury: “Is it the light, or is it the fact that you’re getting less exercise because you’re stuck at home as it is dark outside? Is it because there is less going on and less fun out there? We really don’t know whether it is the season itself, and the actual light levels, or everything that is associated with winter, like being that bit colder and having possibly less opportunity to socialise. Sad definitely exists but it is a complicated mix.”

However, there is no doubt that “winter can take a toll on mood”, says Ashrafi. “The trick is to build structure and joy into your days. Get outside every day, even for 10 minutes of daylight. And try to keep your sleep routine steady; oversleeping can actually make you more fatigued.”

Prioritise socialising

Loneliness can be a massive factor in the winter blues, says Salisbury. “It is all about connections with other people,” she says. “Try to join in with events in your community and look out for your neighbours. Spending more time with people or thinking about what you can do for others can really help your mental health.”

“Keep socially connected,” Ashrafi agrees. “Make plans that give you something to look forward to, however small.”

But don’t spread the germs

Cover your mouth when coughing or, even better, stay home if you are ill. “If you do have a cold or the flu, be careful not to pass it to other people,” says Salisbury. “You are more likely to get these things if you’re in crowded places with lots of people coughing, because that is how they get passed on. A well-fitting mask will reduce your chance of getting or passing on viruses, but beyond that, there isn’t a specific thing you can do to protect yourself. It is a matter of luck.”

Move your body

There can be less inclination to exercise in the winter, says Ahmad, but it is essential that you fit it into your routine. “Do something you love: dancing, Zumba, cycling – whatever it is that you enjoy. If you struggle with the weather and going outdoors, is there something you can do indoors? Can you switch to swimming in the winter and leave jogging for the summer? Find the activity that you’re able to do without it feeling like a burden. If you’re going with friends, or you’re attending an exercise class, sometimes that is more manageable.”

Don’t overdo the booze

During festive party season “it is quite easy to get in the habit of drinking too much alcohol,” says Salisbury. “Think about the low-alcohol or no-alcohol alternatives. The change in the past few years has been amazing with what is out there.”

If you do go overboard, you risk getting run-down, says Salisbury: “Alcohol and sleep deprivation will make you more prone to infection, along with the damage caused by smoky environments. Whether you are smoking yourself or are just in a smoky atmosphere, it can make your lungs more vulnerable.”

Create winter health rituals

What do the GPs do to keep healthy over winter, despite being exposed to a multitude of germs at work? “I’m conscious of the air quality in my consulting room,” says Salisbury. “Even in winter, I open the window quite often to let in some fresh air, particularly if people have been coughing in front of me.”

“I do think being exposed to so many bugs, I will fall ill at some point,” says Ahmad, “but actually, because I’ve just been exposed to so many bugs, I don’t think my immune system is in too bad a shape. But I do try to make sure my vitamin D levels are where they should be, so I am taking supplements.” She also ensures that she has some downtime in the week, ideally with a friend. But there is always room for improvement: “My exercise isn’t where it should be in winter,” she says. “I’m planning to attend some yoga classes, so let’s see how that goes.”

“I’m a big believer in routine with flexibility,” says Ashrafi. “I start the day with light, even if it is artificial, and a brisk walk to the gym for a workout before work. I make sure to cook something colourful in the evenings, like soups, curries and stews. I keep my vitamin D next to my toothbrush, so I don’t forget to take it. I also allow myself rest. Winter is not the time for extremes; it is about being kind to your body and listening to what it needs.” But, he admits: “I am human, I have lazy weekends and too much chocolate sometimes – that is balance.”