Cold and flu season is an annual certainty for most UK households. While there’s no cure for viral respiratory infections, there’s a lot you can do to reduce your risk of catching them — and to manage symptoms effectively if you do. This practical guide covers everything from prevention to treatment.

Prevention: What Actually Works

Hand hygiene is the single most effective measure against respiratory viruses. Cold and flu viruses spread via droplets but also via fomites (contaminated surfaces) — the virus can survive on hard surfaces for several hours. Washing hands with soap and water for 20 seconds is more effective than alcohol gel against non-enveloped viruses. Flu vaccine — offered free by the NHS to over-65s, those with chronic health conditions, pregnant women, healthcare workers, and children 2–17. The vaccine is reformulated each year based on the strains expected to circulate. Efficacy varies by year (typically 30–60%) but even partial protection reduces severity. Vitamin D supplementation — robust evidence from randomised trials for reducing risk of acute respiratory infections. Zinc lozenges — strong evidence that starting within 24 hours of symptom onset reduces duration by ~33%. Sleep — people sleeping under 6 hours per night are 4× more likely to catch a cold when exposed to rhinovirus (Cohen et al.).

Symptom Management: The Evidence-Based Approach

For congestion: xylometazoline nasal spray (Otrivine) provides immediate relief. Saline nasal rinse (NeilMed NasiWash, Sterimar) is highly effective, side-effect free and can be used as often as needed. For sore throat: flurbiprofen lozenges (Strefen) have the strongest clinical evidence for pain reduction. Honey is effective, safe and available for children over 1 year. Ibuprofen systemically. For fever and aches: paracetamol and ibuprofen — can be alternated for continuous coverage. Night-time: combination products with a sedating antihistamine (promethazine) improve sleep quality during illness, which speeds recovery. Hot lemon drinks with honey (Lemsip, Beechams Hot Lemon) have a soothing effect that supports taking in adequate fluids.

The Problem with “Boosting Immunity”

The phrase “boost your immune system” is everywhere but it’s not really how immunity works. You can’t simply “boost” the immune system — an overactive immune system causes autoimmune diseases. What you can do is ensure it functions optimally through: adequate sleep, nutrition (particularly Vitamin D, zinc, adequate protein), exercise, and stress management.

Browse Cold & Flu Medication and Cough Medicines at Huncoat Pharmacy. Related: Allergy Guide.

At Huncoat Pharmacy: Pharmacy First, Browse cold & flu remedies.