This winter the UK is experiencing a surge in flu cases that is both earlier and more intense than we would normally expect.
Unlike the usual pattern where flu peaks in January, hospitals are reporting levels of influenza admissions that are already the highest ever for early December. In the latest data, an average of 2,660 people per day were being treated in NHS hospitals for flu, a 55 percent increase in just one week, and the number of admissions is continuing to rise.
The majority of this activity is being driven by a mutated version of the influenza A virus known as H3N2, specifically the subclade K strain. This variant has now become dominant in the UK, contributing to rapid transmission because our collective immunity to it is relatively low.
For busy professionals juggling deadlines, long days and a high pressure environment, this trend can understandably increase anxiety. Illness not only affects our physical health but also productivity, focus and resilience. The good news is that there are practical steps you can take to support your immune system while still navigating work and life commitments.
Stress, workload and immune resilience
Prolonged stress affects immune function in several ways. It increases inflammation, raises nutrient demand and disrupts sleep, all of which can impair the body’s ability to respond to infection. This is why busy professionals often find they catch illnesses more easily or take longer to recover.
Building resilience means supporting immune function alongside work demands rather than waiting until you feel run down.
Key nutrients that support immunity
Certain nutrients play particularly important roles in immune defence. When diets become repetitive or meals are skipped, these are often the first to fall short.
Protein
Immune cells are built from protein. Inadequate intake can reduce antibody production and slow recovery. Including protein at every meal (including breakfast) supports immune repair and helps stabilise blood sugar, which is especially important during stressful workdays. Good sources include eggs, fish, poultry, meat, dairy, tofu, lentils and beans.
Vitamin C
Vitamin C supports immune cell function and helps reduce oxidative stress during infection. It is also used up more quickly during periods of physical or psychological stress. Citrus fruits, berries, kiwi, peppers, broccoli and leafy greens are all excellent sources.
Vitamin D
Vitamin D plays a regulatory role in immune response and deficiency is common in the UK during winter due to reduced sunlight. Low levels have been linked to increased susceptibility to respiratory infections. Oily fish, eggs and fortified foods contribute small amounts, but the NHS recommends supplementation during winter months (October- March).
Zinc
Zinc supports immune cell development and communication. Even mild deficiency can impair immune response and increase the duration of infections. It is commonly low in people who rely heavily on refined carbohydrates. Foods rich in zinc include meat, shellfish, seeds, nuts, dairy and wholegrains.
Iron
Iron is essential for oxygen transport and immune function. Low iron can lead to fatigue and reduced resistance to infection. Women in particular are at higher risk. Red meat, poultry, fish, lentils, beans and dark leafy greens are good sources, especially when paired with vitamin C rich foods to enhance absorption.
Selenium
Selenium helps regulate inflammation and supports the immune system’s ability to respond appropriately to infection. It is often overlooked but plays an important role. Brazil nuts, fish, eggs and wholegrains are key sources.
Gut health and fibre intake
Around seventy percent of immune activity is linked to the gut. A diet low in fibre and plant variety can negatively affect the gut microbiome, which in turn impacts immune regulation.
For busy professionals, supporting gut health does not need to be complicated. Including vegetables, fruit, wholegrains, legumes, nuts and seeds across the week helps beneficial gut bacteria to flourish. Warm, fibre rich meals such as soups, stews and grain based lunches are practical options during winter.
Sleep, recovery and illness resistance
Sleep is one of the most powerful immune tools available. During deep sleep, the body produces immune signalling molecules that help fight infection and regulate inflammation. Regularly cutting sleep short reduces this response and increases vulnerability to illness.
Even small improvements matter. A consistent bedtime, limiting alcohol on work nights and avoiding heavy late meals can all support better sleep quality and improved resilience.
Hygiene and practical prevention
Basic hygiene practices remain important in shared environments. Regular hand washing, allowing space when colleagues are unwell and avoiding touching the face all help reduce transmission. These strategies work best alongside good nutrition and recovery rather than in isolation. When illness does strike, staying at home to rest and recover supports a faster return to health and reduces the risk of spreading infection to colleagues.
A steady, sustainable approach
News about new flu strains can increase anxiety, especially for those already under pressure. The aim is not to control every variable, but to support the systems that allow your body to cope.
Regular meals, adequate protein, sufficient micronutrients, sleep and stress management all contribute to immune resilience and workplace performance. These foundations are far more impactful than any quick fix.
I work with organisations to embed these principles into everyday working life, helping teams build resilience, maintain performance and reduce avoidable illness through practical, evidence based talks, workshops and tailored programmes.
References
NHS ‘facing worst-case scenario’ as hospital flu cases jump 55% in a week | Flu | The Guardian
Seasonal influenza – Global situation
Full article: The antiviral properties of vitamin C
The Impact of Vitamin D in the Prevention of Influenza, COVID-19, and Dengue: A Review – PubMed
Zinc and its role in immunity and inflammation – ScienceDirect
Selenium and Immunity | Springer Nature Link (formally SpringerLink)
Stress Damages Immune System and Health – Ronald Glaser – Discovery Medicine