Temperatures have only just dropped across the UK so you might think it’s too soon to start worrying about flu season.

But public health experts in England are warning that flu levels seem to be increasing early this year and hospitalisations are starting to rise across the country, with data suggesting that younger adults and school-age children are driving the rise.

Although flu levels remain within a normal range and are similar to those seen when the flu season came early in 2022, the UK Health Security Agency (UKHSA) is now urging anyone who is eligible for a free vaccination to take up their offer.

So who can get the free flu jab? And outside of getting a booster at your local pharmacy, what practical steps can make the biggest difference once flu starts circulating? We spoke to a GP to find out everything you need to know…

When flu season really starts

According to Dr Kaywaan Khan, Private GP and founder of Hannah London Clinic at Harley Street, flu usually tends to peak around mid-November, December, and sometimes even into January. “That’s what we really see affecting us in hospitals and where we have the winter crisis,” he tells Yahoo UK.

The NHS vaccination programmes are designed with this in mind. “We aim to vaccinate school children as soon as they return to school in September. And for older adults, it’s October… that prepares them for November, and trying to reduce the hospital burden you can see in November.”

How to prepare for flu season

While we can’t avoid it completely, there are simple things we can do before and even when we catch the flu. Here, Dr Khan shares practical advice for reducing your risk, managing symptoms, and knowing when to get help.

1. Learn to spot flu vs a cold

Being able to tell the difference means you can rest early and avoid spreading flu to others.

“With the flu, you get hit with it pretty quickly. People tend to remember exactly when they first noticed this… saying, suddenly, I felt really unwell,” he says, adding that many describe feeling suddenly knocked out without warning.

“Whereas with a cold, he says it’s more gradual. “You tend to say, I’ve just been having a few sniffles, my throat is a bit sore, I feel a little tired.”

We’ve outlined the differences between COVID and flu here.

2. Book your flu jab early

Vaccination is offered every autumn or early winter to some adults and children at higher risk of getting seriously ill from flu. It’s the most effective way to protect yourself, and it needs to be done before cases peak.

The NHS flu vaccine program started from 1 October, while children and pregnant women could get the vaccine from 1 September, and Dr Khan advises all those in high-risk groups to make this a priority. The vaccine usually takes up to 14 days to work, according to the NHS.

“Those who are higher risk may actually go out and say, ‘Actually, I should get the vaccine, because I don’t want to have the severe impact of it [the flu],'” says Dr Khan.

Flu can hit anyone, but certain groups are at risk of getting seriously ill, such as those who:

• are aged 65 or over (including those who will be 65 by 31 March 2026)

• have certain long-term health conditions

• are the main carer for an older or disabled person, or receive a carer’s allowance

• live with someone who has a weakened immune system, are more likely to face complications

Your weight can make you more susceptible to flu, too: “People who are obese are more likely to get severe infections as their immune system goes into this constant inflammatory process trying to manage the issues that are caused by obesity,” he explains. “And those underweight already have weakened immunity.”

3. Keep moving where possible

Mobility plays a surprisingly big role in protecting your lungs. Asthma + Lung UK notes that as you build strength, your muscles need less oxygen to work, meaning you can breathe more easily during activity. “The lungs work better when you’re moving,” Dr Khan explains.

“If you’re not moving your body, or have a condition where regular movement is difficult, mucus can build up in the lungs and you’re more likely to get a more severe lung infection.”

4. Rest and recharge with sleep and Vitamin D

“If you’re not sleeping very much, or you have poor sleeping patterns, you’re so much more prone to getting an infection,” Dr Khan says. That’s because deep sleep helps the body release infection-fighting proteins and rebuild immune cells.

He adds that nutrients matter too: “Having your vitamins at good levels before you fall unwell is so important. So if it’s the autumn season now and you’re worried about getting ill, start eating healthy, wholesome foods, your oranges, your fruits, and also taking your vitamin D supplements.”

Low vitamin D is common in the UK once sunlight drops, and can leave the immune system underprepared.

5. Don’t forget simple hygiene habits

Handwashing and basic hygiene are still vital.

“Your vaccines are one way; hand washing, hand hygiene, and respiratory hygiene are the others. Sometimes you’re wearing a mask if you’re around people who are unwell – that could be another way to protect yourself,” Dr Khan says.

And if the basics aren’t helping…

Most cases of flu can be managed at home – but it’s important to know when more help is needed.

“From a medical perspective, the main thing that we advise is staying warm, keeping hydrated and taking paracetamol,” Dr Khan says.

But some people may need more. “Those who have more serious infections can also ask their GP about potentially getting an early dose of antiviral medications. These can help reduce the severity of the illness and also how long we have it for.”

A pharmacist can give treatment advice and recommend flu remedies but according to the NHS, contact your GP or call 111 if you or your child has symptoms of flu and:

• you’re worried about your baby’s or child’s symptoms

• you have a long-term medical condition – for example, diabetes or a condition that affects your heart, lungs, kidneys, brain or nerves

• you have a weakened immune system – for example, because of chemotherapy or HIV

• your symptoms do not improve after 7 days

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