Doctor urges Brits to avoid these five things as ‘super flu’ cases soar  

In the past month alone, UK Google searches for the ‘super flu’ have skyrocketed by 9900%* as the nation prepares for a surge in viruses as temperatures drop across the UK.* 

To help Brits struggling with illness, Dr Hurter at AXA Health insurance is urging people to avoid common triggers that can make symptoms linger and to manage mild symptoms with self-care measures where suitable. 

The five things to avoid when you have cold and flu symptoms

  1. Dehydration - Staying hydrated can help reduce throat irritation, ease coughing and improve energy levels. Try to limit drinks that can contribute to dehydration, such as alcohol or excessive caffeine. Water, warm fluids and clear broths are soothing options. Drinking caffeine before you go to bed can impact your sleep, so this will not help when you’re trying to rest up.

  2. Unhealthy foods - Whilst it may be tempting to eat more unhealthy foods when recovering from a cold or flu, such as fast food, the high salt content can further dehydrate you. Instead, choose berries and leafy greens that are filled with antioxidants and immune-boosting properties to help your body fight your cold.

  3. Smoking - Cutting down or stopping smoking whilst you have a cold, or avoiding second-hand smoke, is important as it can prolong your cold and flu symptoms, delaying your recovery.

  4. Strenuous exercise – It's best to avoid high-intensity workouts until you’re feeling better. Pushing too hard can worsen lots of cold and flu symptoms like coughing and fatigue. Gentle exercise, such as stretching and short walks, is generally fine.

  5. Overusing nasal decongestants – Whilst these can often provide some quick temporary relief, using them for more than a few days can cause ‘rebound congestion’, whereby your nose becomes more blocked once the spray wears off. Use nasal decongestants sparingly and follow package instructions carefully.

Doctor reveals the three at-home cold and flu remedies that help you feel better 

  1.  Honey 
    Honey can be a helpful remedy for coughs, colds and flu as it has been shown to reduce the frequency of coughing and improve sleep quality. Full of antioxidants and anti-inflammatory properties, honey can feel very soothing to the throat and help reduce the severity of coughs.

    Honey can be added to hot drinks, which can help keep your fluids up whilst you’re unwell.

    Remember, honey shouldn’t be given to children under 1 year due to the risk of botulism.

  2. Salt water gargles 
    A simple saltwater gargle can be surprisingly effective for easing a sore throat during a cold or cough. Dissolve half a teaspoon of salt in a cup of warm water and gargle gently for 10-20 seconds, before spitting the water out. Salt water gargles can be repeated several times a day to relieve symptoms of colds and flu. <

  3. Humidity levels 
    Maintaining the right humidity levels within the home can ease congestion and soothe irritated nasal passages. The National Institute for Health and Care Excellence (NICE) recommends that humidity levels should be maintained between 40-60%, which can help to prevent your nose or throat drying out.

    To accurately check the humidity levels of your home, use a hygrometer or moisture meter. If the humidity of your home is too high, add a dehumidifier, and if the humidity is too low, add moisture to the air with a humidifier.

Methodology

*GLIMPSE Google Trends UK Search Data - correct as of 05/01/2026
*https://www.bbc.co.uk/news/articles/c1jednyk611o