I’m a pharmacist, that is find out how to shield your self in opposition to the mutant flu sweeping the UK… proper NOW

Britons are at risk of failing to protect themselves against the flu in time for Christmas, experts have warned. 

The number of hospital beds in England occupied by infected patients is already higher than ever for this time of year with ‘no peak in sight’, officials have warned. 

Health leaders believe the UK could face its worst flu season to date — with some hospitals already declaring critical incidents, imposing face mask rules and banning visitors. 

The surge in cases has largely been driven by the H3N2 flu strain, dubbed subclade K, which mutated seven times over the summer and is believed to be more infectious. 

Officials have repeatedly urged people to come forwards for a flu vaccine, arguing it is the most effective weapon for reducing the risk of serious illness.

But the jab takes up to 14 days to fully come into effect, pharmacist Deborah Grayson warned, meaning that even if people are inoculated today they won’t be protected fully until around Christmas Eve. 

Flu symptoms develop one to three days after becoming infected and while most cases of flu are over within a week, people can still feel exhausted and suffer from a lingering cough for weeks afterwards.

Ms Grayson, who has been dubbed the ‘Godmother of Pharmacology’ on TikTok, says: ‘Whether you’re a child having the nasal virus or an adult having the regular vaccine, it’s a maximum of 14 days before you’re fully covered, which takes you up to Christmas week.’

She advises that people avoid busy gatherings such as packed shops, offices and even festive dos if they want to ensure they’re fever-free by December 25.

‘If you have the jab today, don’t put yourself in harm’s way thinking you’re protected over the next fortnight because you’re not,’ she adds. 

‘Some people’s immune systems react more quickly than others, so you may have a degree of protection sooner than others, but full protection isn’t guaranteed.’

There are, however, steps we can all take to improve our immune system and reduce our exposure to the tidal wave of flu.

Use nasal spray

According to Ms Grayson, Vicks First Defence Nasal Spray (£8.35) could prove effective in preventing severe illness. 

‘This is essentially a gloop — it’s a very thick liquid and when you squirt it up your nose it traps the virus and prevents it from entering the bloodstream,’ says Ms Grayson.

‘It coats the inside of your nose but it’s not going to provide 100 per cent protection as your nose is just one way for the virus to enter your body.

‘When you get the first signs of cold or flu such as an itchy nose or scratchy throat, that’s the time to start using it. 

‘But I also think it’s worth using it if you’re likely to be exposed to the flu virus.

‘If you’re working in a heavily populated workplace such as on a shop floor, or before going to a Christmas party, I’d use the spray beforehand to try to stop the virus entering your body.’

Check your Vitamin D levels  

‘Vitamin D and immunity are heavily related,’ says Ms Grayson. ‘If you’re vitamin D deficient your immune system is compromised, not just in regards to flu but it can affect your mood and even impact the body’s ability to keep cancer cells in check.

‘We don’t get vitamin D from food – we make it from exposure to the sun and we often struggle in the summer to make enough.

‘In the winter, the wavelength of the sun isn’t sufficient to make vitamin D and many people will find their levels drop.

‘NHS guidance is that everyone should be taking at least 10mcg over the winter. But if you’re deficient, that’s not enough. However, the only way to find out is to buy a test for about £35, do a finger-prick test and send your blood away for testing.

‘If you are vitamin D deficient you may need a higher dose to bring your levels up.’

Tuck into shellfish 

The mineral zinc, which is needed for cell division, metabolism and immune support, can help us fight off colds and viruses, Ms Grayson says. 

‘If you’re deficient in zinc, that can impact the way your immune system works,’ she adds. 

However, she isn’t a fan of zinc nasal sprays, which promise to stop viruses from attaching to cells inside the nose. 

‘I think it’s a gimmick,’ says Ms Grayson. ‘It’s better to look at your diet and eat more zinc-rich foods.’

That means eating more oysters, red meat, crab, lobster and prawns, plus pumpkin, hemp and sesame seeds, which are all packed with zinc.

Get more sleep

Christmas can often see more late nights and booze-fuelled get-togethers, but this may play havoc with our ability to fight off illness.

‘The biggest drain on the immune system is not getting enough sleep,’ Ms Grayson says. 

‘If we don’t sleep our immune system is heavily challenged. 

‘People who don’t sleep well have higher rates of diabetes, cardiovascular disease and cancer because the sleep hormone melatonin helps keep rogue cells in check.

‘If you’re partying hard, drinking alcohol, not eating well, not sleeping well and then drinking, which impacts the quality of your sleep, it all adds to that burden.

‘I’m not saying have a miserable Christmas, but remember that it’s just a couple of days, not the whole month of December,’ adds Ms Grayson.

Take a pill made from bee spit  

Ms Grayson also recommends a cocktail of mushrooms, antioxidants and propolis — an antimicrobial and antibacterial substance made by bees.

‘I love Unbeelievable Health’s Bee Prepared Max Strength Immune Formula,’ says Ms Grayson. 

‘It contains medicinal mushrooms, antioxidant acerola cherry and astaxanthin, olive leaf extract, black elderberry and beta-glucans, a type of soluble fibre that stimulates immune cells.’

She advises taking one a day as a preventative measure to ‘help support your immune system and protect you against common colds and viruses.’ 

Then to increase this to twice a day once you start to experience cold or flu symptoms.

‘It helps your immune support mount the defence quicker and helps you shake it off,’ she adds. 

Don’t rely on echinacea 

The herbal remedy echinacea has long been regarded as the best way to protect us against cold and flu, but Ms Grayson says that it’s a ‘double-edged sword’.

‘It might not be best for your immune system if you’re on medication for an autoimmune condition. 

‘It can speed up bits of the immune system, it can interfere with some prescribed medication and can affect the way the liver breaks medication down.

‘It can be helpful, but don’t take it willy-nilly — check with your doctor or pharmacist before taking it.’

Pop some pelargonium  

This relative of the geranium has traditionally been used as a folk remedy for colds and flu, particularly in South Africa where it grows, and could have a powerful impact on your viral infection.

‘It’s great for infections of the upper respiratory tract such as coughs, colds, sore throat and runny noses,’ says Ms Grayson, who recommends Kaloba Pelargonium Cough & Cold Relief.

The flower, which is recommended by the NHS for self-treating coughs, can help fight off viruses in four ways.

It reportedly reduces the virus’s ability replicate and spread, helps increase the body’s immune response, makes it easier for the body to clear bacteria from the respiratory tract reducing the risk of secondary bacterial infections and also speeds up the natural wafting effect, that happens in the throat to clear mucus from the airways.

‘In my opinion pelargonium is more effective than taking Lemsip,’ she adds. 

Keep clean and think of others  

Common sense is also one of the best defences against the superflu.

‘Wash your hands, keep homes and offices well ventilated, cough into a tissue and throw it in the bin,’ Ms Grayson says. 

‘All the measures we learned during covid, will help reduce the spread and if you think you have the flu, don’t go out and infect others — stay at home.’

Invest in a mask  

‘If you’re someone who’s immuno-compromised, it may be sensible to protect yourself with a mask,’ says Ms Grayson. 

‘If you’re poorly, you haven’t had your jab and you’re at risk of complications from flu, plus you’re in populated areas, a mask is a good idea.’

Focus on fermented food 

‘A lot of your immune system is influenced by the gut lining and your gut microbiome keeps the gut lining working to its best,’ adds Ms Grayson.

It might be too much to suggest we give up mince pies, sausage rolls and chocolates in the next week or so.

But the pharmacist advises adding some fermented foods such as sauerkraut, kefir and kombucha to your diet, to help support our gut microbiome.

‘Ensure you have lots of prebiotic foods, which act as ‘food’ for the beneficial bacteria in the gut,’ she says.

‘They tend to be fruit and vegetables, particularly the stalky bits of broccoli and cauliflower and the fibrous parts of fruit and veg.

‘Have a broad spectrum of coloured fruit and veg within your diet, but opt for natural yoghurt, and prebiotic foods over probiotic supplements which might not provide the right bacteria for your body.’