NHS GP says 'eat five portions' every day to beat 'tripledemic'

As the nights draw in and the cold hits, the UK is preparing for ‘flu season’ - where Covid-19 and influenza viruses are most active and hospital admissions surge against an already-strained healthcare system. Despite flu vaccinations being available to at-risk groups each year via the NHS and pharmacy retailers like Boots and Superdrug, health officials recently reported a decrease in vaccine uptake last winter.

The term 'tripledemic' is becoming familiar as it’s increasingly used to describe side-by-side outbreaks of three common respiratory viruses - Covid-19, influenza (‘flu’) and respiratory syncytial virus (RSV) occurring at the same time, with searches of the term online surging at the beginning of the month. With waiting times increasing and GP shortages on the rise, people will be looking for ways to take matters into their own hands to stay clear of illness - or at least to minimise the symptoms. Alongside taking proactive measures to avoid flu, there are also many preventative steps that people could consider this winter - including keeping a close eye on vitamin and nutrient intakes.

Dr Dave Nichols, an NHS GP and resident doctor for at-home testing provider MyHealthChecked, outlines the importance of monitoring and keeping intakes high during flu season: “Good health is not just focusing on single vitamins, but instead ensuring you are taking in a range of nutrients from varied food sources to ensure that your immune system stays strong. Eating at least five portions of fruit and vegetables so that you are getting enough of key vitamins including vitamin A, C and D while ensuring you increase your intake of omega-3 is important.

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"Foods rich in protein are also important in cell and muscle recovery, so are good to eat to aid your recovery if you are feeling unwell. More recent work suggests that probiotics may be helpful in preventing respiratory infections, while zinc supplementation has also been shown to be effective.”

At-home testing is another way that people can check their vitamin levels as winter hits. Ellen, 35, from London, used the MyHealthChecked test, which is £54 at Boots.

She said: My journey so far has taught me a lot about balance, sustainable health changes, and self-respect, especially now as I navigate pregnancy. After years of focusing on educating myself about eating and improving my habits, understanding my genetic makeup was my ideal next step. DNA testing had always been on my to-do list - I wanted to learn more about my own genetics, and the way MyHealthChecked operates made everything so easy from the comfort of my home.

“I was amazed by how informative the results were, and the results made me more aware of the importance of the vitamins I already include in my daily diet. It was a reminder that I can't afford to miss them, as they play a crucial role in my health.”

NHS GP explains symptoms that could signal a vitamin deficiency

Dr Nichols said: Vitamin D has an important role in the way our immune system works to fight off illnesses. This can increase the likelihood of you catching colds, prolong your recovery, or mean you bounce from one respiratory illness to another.

"Low levels of iron, folate and B12 can lead to people feeling more tired or having less energy than usual and in some cases anaemia, which is where these symptoms may be more severe. Other reported symptoms of vitamin deficiencies include hair loss or skin changes, including conditions like eczema, which cause dry, scaly skin. Recent work also suggests a possible link to mood disorders such as depression or anxiety.”