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Coughs, sore throats, runny noses – flu, a cold or Covid-19 could all be to blame. As social distancing restrictions let up, more of us are coming down with these viruses, but it can be difficult to know which one we’ve caught. 

## What causes a cold and Covid-19?

Colds and Covid-19 are both viral infections. Lots of different viruses can cause the common cold, but rhinoviruses are the most common culprits, responsible for up to half of all infections. 

SARS-CoV-2, or severe acute respiratory syndrome coronavirus 2, is the virus behind the Covid-19 pandemic. While it’s just one virus, it’s also evolved into different variants found around the world.

## What causes the flu?

Influenza, more commonly known as the flu, is caused by the influenza virus. In humans, influenza viruses are divided into 3 types (A, B and C), with many different strains that constantly evolve. 

## How do I know if I have the flu, a cold or Covid-19?

While cold, flu and Covid-19 all have different causes, there’s still a lot of crossover between symptoms. None of them have a defined set of symptoms. The illnesses can all differ in severity, length and symptoms from person to person. 
While everyone’s different, here are the most common symptoms for each illness: 

![Screenshot 2021-11-23 at 23.06.35](//images.contentful.com/h8qzhh7m9m8u/A4L3NGQy0Sr9bzi1nUo9E/dd77a5c448a077d59e41c01935e3ac92/Screenshot_2021-11-23_at_23.06.35.png)

Sources: WHO, BMJ, The Lancet, Frontiers in Public Health

Given the overlap between these illnesses, Covid-19 can’t be diagnosed or ruled out through symptoms alone. If you have any of the key Covid-19 symptoms, even if they’re mild, it’s important to book a Covid-19 test. 

## How can I protect myself from colds, flu and Covid-19?

### Get vaccinated
Getting vaccinated against both Covid-19 and the flu is the best way to protect yourself and those around you against these viruses. The best time to get your flu jab is in the autumn or early winter, but you can still get it later on.

### Prioritise hygiene 
Covid-19, flu and colds all spread through airborne droplets, but you can also catch them by touching something with the virus on it, then touching your face. Wipe down surfaces often, wash your hands frequently and cover your mouth with a tissue when you cough or sneeze. 

### Wear your mask
Masks don’t just protect against Covid-19 – they keep colds and flu from spreading too. 

## When should I speak to a doctor?

If you’ve come down with something and you’re concerned about your symptoms, a doctor can help to identify whether it might be flu, a cold or Covid-19. 

It’s a good idea to [book an appointment to see a doctor](/gp-appointments-online/) if:

Your symptoms still aren’t better after 3 weeks
You suddenly feel worse
You have a very high temperature or feel hot and shivery
You’re worried about your child’s symptoms
You feel breathless or have chest pain

__This article has been medically approved by Dr Rhianna McClymont, Lead GP at Kry__


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See a GP about your symptoms

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2100x1200 Flu-Covid-Cold

Colds, flu and Covid-19 all have similar symptoms, such as coughs, sore throats and runny noses – here’s how to tell these respiratory illnesses apart

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Is it a cold or Covid? How to tell the difference

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Dr Rhianna McClymont

Lead GP at Kry

General health and seasonal

Is it a cold or Covid-19?

More of us are considering adding vitamin supplements to our diet, but vitamin deficiencies are actually quite rare. ‘Healthy adults who eat a varied, balanced diet and get a little bit of sunshine every day usually get all the vitamins and minerals they need,’ says Dr Céline Guyomar, a Kry medical doctor. 

‘Keeping your diet varied is important, as no one type of food guarantees that you get enough of everything.’

If you suspect that you might need vitamin supplements, talk to a doctor first. ‘There are risks involved, particularly for children, and some supplements can interact with other medications,’ says Dr Guyomar.

## What are vitamins and minerals, and why do we need them?

‘Vitamins and minerals belong to the micronutrient family and are essential for the body to function well,’ says Dr Guyomar. ‘They have a role to play in the nervous, immune and muscular systems as well as in vision, growth and more.’

The body needs 13 different types of vitamins as well as a number of minerals and trace elements. The vitamins include:

Vitamins A, C, D E and K 
B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12 and folate)

‘Our bodies don’t create vitamins – with the exception of vitamin D, which we produce from the UV rays of the sun, and vitamin K, produced by bacteria in the body – so, we have to get them through food,’ says Dr Guyomar.

![Vitamins and minerals](//images.contentful.com/h8qzhh7m9m8u/6v8vrNAdDstASDmyaVVx09/2da10c793b4cc8daf2f494c814f498e1/Vitamins_and_minerals.jpg)

## What are the signs of a vitamin deficiency?

The symptoms of a deficiency largely depend on the type of vitamin and how severe your deficiency is. ‘Symptoms will develop more quickly if you become deficient in the kinds of vitamins the body can’t store as easily, like vitamin C or folic acid,’ says Dr Guyomar.

General vitamin deficiency symptoms include:

- Tiredness
- Being prone to infections
- Headaches
- Bleeding gums
- Very dry skin and cracked lips 
- Brittle hair and nails
- A swollen and inflamed tongue
- Digestive disorders like diarrhoea

## Do I need to take vitamin supplements in the winter?

‘Taking vitamin D supplements in winter is definitely a good idea,’ says Dr Guyomar. This is because the reduced sunlight during winter increases our risk of vitamin D deficiency.

Many parents choose to give their children vitamins to [boost their immunity](/your-health/how-to-boost-childrens-immunity-this-winter-7-tips/) in the winter, and some studies have shown that [vitamin C may help defend](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409678/) against and fight viral and bacterial infections. 

## What vitamin supplements should I take?
It’s good to be aware of these different types of vitamin and mineral supplements:

### Vitamin D

__Who should take it?__ Everyone, including children, those over the age of 80, people with dark skin and anyone whose exposure to the sun is limited

__When?__ Daily, or a high dose every 2 or 3 months, from November to April

Vitamin D is important for calcium absorption, which helps keep your bones healthy. ‘It also plays a key role in supporting your immune system,’ says Dr Guyomar. 

The amount and strength of the sun in the winter months isn’t enough to produce all the vitamin D we need. It’s also very hard to get it from our diet alone. So, the advice is that everyone takes at least 10 mcg (400 IU) daily during winter.

![Vitamins D](//images.contentful.com/h8qzhh7m9m8u/2hBFxStJL96Ai3QmFWQKDv/f5237e65e04496f6edd8ac6517c7b730/Vitamins_D.jpg)

[Source](https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/)

### Vitamin A, C and E

__Who should take it?__ Children and people recommended by a doctor to take a supplement

__When?__ As per a doctor’s recommendation, but usually for no more than 3 months

__- Vitamin A__
‘Vitamin A is needed to regulate vision and allow our genes to convert DNA into useful products like protein,’ says Dr Guyomar. ‘The first sign of a vitamin A deficiency is that it takes longer for your vision to adapt at night.’

__- Vitamin C__
‘Vitamin C is essential,’ says Dr Guyomar. ‘It helps fight infection, helps with the absorption of iron and calcium, and generally helps protect the body’s cells and heal wounds. Consuming foods high in vitamin C, like avocado, citrus fruits and potatoes with the skin on, daily is usually enough. Store them in the fridge and eat them raw or steamed, as vitamin C is sensitive to light, heat and air.’

__- Vitamin E__
Vitamin E, a powerful antioxidant, is found in seeds and oils, and deficiency is extremely rare.

These vitamins are often part of children’s multi-vitamins. They’re given as a precaution to make sure that growing children – especially those who are fussy eaters or don’t get a varied diet – receive all the vitamins they need.

### Vitamin K

__Who should take it?__ Babies

__When?__ At different times throughout development
Babies are born with insufficient levels of vitamin K, which is necessary for blood clotting. That’s why newborns are given vitamin K at birth, on day 4 of their lives, and when they’re 1 month old if they’re not formula-fed.

### Folate and folic acid 

__Who?__ Pregnant people and people trying to conceive

__When?__ Daily
Folic acid is one of the [key pregnancy vitamins](/your-health/why-folic-acid-is-so-vital-for-maternal-health/). ‘Folic acid is involved in cell division and very important in the prevention of neural tube defects, which is why people who want to get pregnant and those in early pregnancy should take a supplement,’ explains Dr Guyomar. 

Taking folic acid in the period before conception has been shown to [reduce neural tube defects in babies by up to 70%.](https://pubmed.ncbi.nlm.nih.gov/26662928/) 

### Vitamin B12

__Who should take it?__ Vegans, vegetarians and people who suffer from Biermer’s disease, intestinal disease or have a known deficiency

__When?__ Daily or monthly, depending on a doctor’s advice

‘Vitamin B12 is necessary for the production of red blood cells, for cell multiplication and for the proper functioning of the nerves,’ says Dr Guyomar. It can only be found naturally in animal foods, which is why vegans and vegetarians are at a higher risk of deficiency.

## What about minerals and other supplements?

‘Minerals, or trace elements, are also key micronutrients. Like vitamins, you get them through food, and they play an important role in all the body’s functions,’ says Dr Guyomar.

All minerals are important, but deficiencies are more common in these:

### Magnesium

‘Magnesium is involved in muscle energy intake, so it’s important for anyone who’s very active,’ says Dr Guyomar. ‘But it’s also used in all other energy-consuming operations of the body, including the reproduction and repair of our cells, the functioning of our organs, stress management and heat regulation.’

Certain alcoholic or caffeinated drinks can decrease its absorption, so it’s wise to keep these to a minimum. 

### Iron

‘Iron helps your red blood cells transport oxygen to your cells and is important for the development of the central nervous system in infants,’ says Dr Guyomar. 
[Iron deficiency ](/your-health/a-doctors-guide-to-iron-deficiency-symptoms-causes/)is common, especially in women around childbearing age and those with heavy periods. Vegans and vegetarians, children aged 6 months to 4 years, and people with health conditions that involve loss of blood are also at higher risk.

### Calcium

‘Calcium is central to our bone health and plays a role in muscle contraction,’ Dr Guyomar explains. ‘It’s particularly essential during childhood and adolescence as our bones grow, as well as from around the age of 50 in women and the age of 60 in men.’

## When do I need to speak to a doctor about deficiencies and vitamin supplements?

Talk to a doctor about vitamins and supplements if you: 

- Are thinking about supplementing your diet with added vitamins or minerals 
- Are pregnant or trying to conceive
- Think you’re experiencing vitamin deficiency symptoms, like anaemia, very dry skin or hair loss

__This article has been medically approved by Dr Céline Guyomar, a medical doctor at Kry__

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What vitamins should I take?

Christmas is a time where we might eat or drink a little more than usual. For many of us it’s part of celebrating with loved ones, though it can have an impact on our liver.

Your liver is about the size of a rugby ball, and the largest solid organ in the body. It weighs around 1.8 kg in men and 1.3 kg in women. Despite its size, a healthy liver contains a very small amount of fat, or no fat at all.

‘The liver is usually very resilient, but it can be damaged by prolonged exposure to excess alcohol and fatty foods,’ explains Dr McClymont.

‘Having an unhealthy or fatty liver may go unnoticed at first as there are typically no symptoms in the early stages, but fortunately there are lots of ways we can make better choices to look after the liver all year round.’

## Why do we need a healthy liver?

We might not realise it, but the liver is one of our most vital and complex organs. It carries out loads of jobs – from getting rid of toxins in our blood, producing bile to help break down fats in our food, regulating our blood sugar, producing proteins and playing a role in our immune system.

Because the liver acts as our body’s factory for so many functions, having a healthy liver can have a huge amount of health benefits – from better digestion to improved brain function and even a higher level of energy.

## What are the risks of an unhealthy liver?

### Non-alcoholic fatty liver disease

The most common conditions associated with an unhealthy or fatty liver are described as non-alcoholic fatty liver disease (NAFLD). This wide range of conditions are mostly seen in people who are overweight or obese.

Up to a third of people in the UK have early stages of NAFLD, where there are small amounts of fat in their liver. Usually this early stage of a fatty liver is relatively harmless and can be easily improved with lifestyle changes. 

More serious damage to your liver – which often takes several years – can lead to a more advanced stage of fatty liver disease called cirrhosis, which is not reversible. 

### Alcohol-related fatty liver disease

The other main type of fatty liver disease is caused by drinking too much alcohol or alcohol addiction. This is known as alcohol-related fatty liver disease (ARLD) or sometimes referred to as an alcoholic fatty liver. 

‘Our liver is not able to process too much alcohol and too much causes damage to the liver’s cells, creating fatty deposits. Although in the early stages a fatty liver can regenerate, excessive amounts of alcohol over many years can reduce the liver’s ability to develop new cells – and this can lead to cirrhosis that causes permanent scarring and damage to the liver’s function’, explains Dr McClymont.

ARLD is very common in the UK, and is affecting many more people over the last few decades due to problems with alcohol misuse. 

## How can I protect myself from problems like fatty liver disease?

‘Most types of liver damage including fatty liver disease have no symptoms in the early stages. And lots of people will only know they have a liver problem once there’s already long-term damage or scarring,’ says Dr McClymont.

The good news is that [9 in 10 cases of liver disease can be prevented](https://britishlivertrust.org.uk/three-steps-to-love-your-liver/) with simple lifestyle choices around your health. These involve maintaining a healthy weight through diet and exercise, and not drinking too much alcohol.

## A healthy diet to protect your liver

- Eat lots of fruits and leafy greens like spinach
- Choose high-fibre and whole-grain foods instead of white bread, pasta and rice
- Cut out foods high in added sugar, salt, refined carbohydrates and saturated fat like chocolate, crisps and processed cheese
- Avoid red meats (stick to traditional Turkey this year!).

It’s a good idea to speak to a GP or a dietician for more specific nutritional advice, but here are a few recommended foods to kickstart your healthy liver diet.

### Keep up the coffee

Good news for coffee lovers – having a daily cup of [coffee can help protect your liver](https://britishlivertrust.org.uk/information-and-support/living-with-a-liver-condition/diet-and-liver-disease/) against non-alcoholic fatty liver disease (NAFLD) and reduce your chances of developing further complications, like liver fibrosis, if you’ve been diagnosed with NAFLD.

### Swap sausages for salmon

‘Tis the season where it’s tricky to escape unsaturated fat like butter, sausages and cured meats. Swapping these fatty foods for avocados, nut butter, and fatty fish like salmon and sardines, rich in omega-3, can help prevent a fatty liver.

### Chestnuts roasting...

As well as lots of other protein-rich food like oats, beans, lentils and chickpeas, a diet rich in nuts (and especially walnuts) has been shown to reduce liver inflammation.

## Tips to balance alcohol

Especially during the festive season, it’s not easy to cut out alcohol completely. With a quarter of us drinking at levels that could put our health at risk, it’s important to remind ourselves of the [health benefits of drinking less.](/your-health/6-health-benefits-of-drinking-less/) 

Here are some tips to help look after your liver, particularly over Christmas and the new year. 

### Know what your healthy limits are

Keep in mind current UK guidelines advise not to drink more than 14 units a week (for men and women), spread over 3 days. A unit of alcohol is equal to roughly half a pint of normal lager or a pub measure (25ml) of spirits. A small glass of wine is more like 1.5 units.

### Give your liver days off each week

Plan ahead to give your liver a regular break with at least 2 or 3 alcohol-free days every week – even better if these are all in a row. This may be trickier over Christmas, but with a bit of preparation, you can make sure there are lots of tempting soft drinks available for you and your guests.

### Try a dry month after Christmas

And if you want to go a step further to prevent fatty liver disease, having an alcohol-free month (like the popular ‘dry January’) can kickstart liver regeneration, allowing your liver fat levels to start falling by around 15%. 

‘Even if you have had an indulgent couple of weeks or been a heavy drinker for a while, drinking less alcohol or stopping altogether has lots of short and long-term benefits for your health,’ says Dr McClymont.

## How can I know if I have a fatty liver?
‘In the early stages of fatty liver disease there are often no symptoms. You may even not be aware you have the condition unless you’ve had a blood test or abdominal ultrasound for another medical reason,’ says Dr McClymont.

Those with more advanced stages of NAFLD may experience some of the following symptoms.

- Dull or aching pain in the tummy (top right)
- Weakness or extreme tiredness
- Unexplained weight loss

When fatty liver disease progresses and cirrhosis develops, you can get more severe symptoms. These include:

- Jaundice (yellowing of the skin and eyes)
- Itchy skin
- Swelling in the legs, feet, ankles or tummy

## How can a fatty liver impact your health?

People with high levels of fat in their liver are at much greater risk of developing other serious health problems, like diabetes, high blood [pressure](/medical-advice/cardiovascular-diseases/hypertension/) and kidney disease. And if you already have diabetes, NAFLD increases your risk of developing [heart disease](/medical-advice/cardiovascular-disease/) and other heart problems. 

More advanced stages of fatty liver disease, which usually happens after several years of inflammation, causes your liver to become scarred, lumpy and shrink in size. This damage is permanent and can cause liver cancer or liver failure (where your liver stops working).

If fatty liver disease is picked up early, it's much easier to stop fatty liver symptoms getting worse or other health problems occuring. 

But rest assured that over time, reducing the amount of fat in your liver can lead to significant improvements in your health.  

## When to see a GP and what to expect

‘If you’ve been diagnosed with a type of fatty liver disease, a GP can help you manage the condition and reduce the chance of it progressing’ reassures Dr McClymont.

‘Most people with NAFLD will not develop serious liver problems or damage – so will not need medication or a referral. The most important way to manage the condition is by making healthier and more informed lifestyle choices,’ she says. 

‘A GP can give you lots of advice and information on this. And they can recommend treatment for any associated conditions like high blood pressure, diabetes or [high cholesterol](/your-health/6-ways-to-help-lower-your-cholesterol/).’

A GP can also refer you for treatment if you have problems with alcohol addiction.


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Learn more about how lifestyle choices around alcohol and diet can lead to a fatty liver, and how to protect yourself. Category: General health

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Looking after your liver over the festive season

Do you regularly struggle with tiredness throughout the day? Feeling tired is very common – it’s estimated that up to [45% of us suffer from fatigue](https://pubmed.ncbi.nlm.nih.gov/33246515/). With so many possible causes, it can be hard to pinpoint why your energy levels might be dipping. 

## What’s the difference between tiredness and fatigue?

Tiredness is something we all experience, and we can usually recover by sleeping and resting. There’s no one [definition of fatigue](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8474156/), but researchers have suggested it has many dimensions, including physical, cognitive, mental, motivational and emotional factors. It’s sometimes defined as a kind of tiredness that doesn’t get better with rest.

## So, why am I always tired?

Despite how common it is, fatigue is still poorly understood. There are many natural and obvious key lifestyle causes of tiredness, including:

- Overworking 
- Difficulties at work or at home 
- Lack of sleep 
- Stressful experiences 
- Drinking too much alcohol 
- Drinking large amounts of caffeine 
- Prescription medication like antidepressants or sleeping pills 
- Having a baby

Tiredness could be caused by too much screen time, which can make it harder to fall asleep. It can also be caused by a recent sickness, including viral infections like the flu or Covid-19 and bacterial infections like [pneumonia](/medical-advice/respiratory-conditions/pneumonia/) or a [UTI](/your-health/utis-your-questions-answered/). 

## Why do we feel more tired in winter?

It’s natural to experience more tiredness symptoms during the winter. ‘Winter fatigue is linked to shorter days and a more stressful environment for the body, with lower temperatures and more infections,’ explains Dr Guyomar. 

‘It’s common to need an extra half an hour or three-quarters of an hour of sleep every night.’ 

## What are the other key causes of tiredness?

Sometimes tiredness and fatigue can be a symptom of an underlying medical condition or illness, including chronic infectious diseases, endocrine diseases (related to hormonal imbalances), autoimmune diseases and sleep-related conditions. These can include:

### 1. Depression, burnout or other psychological causes

About [1 in 5 patients who go to the doctor](https://bmcfampract.biomedcentral.com/articles/10.1186/s12875-016-0545-5) because of tiredness suffer from a depressive disorder. According to one study, more than [90% of patients with depression experience fatigue](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225130/). 

Psychological causes are often to blame for persistent fatigue. ‘Fatigue with psychological causes is most noticeable in the morning when you get up and is associated with other symptoms such as sleep disturbances and loss of vitality and motivation,’ says Dr Guyomar.

‘Often, [depression](/medical-advice/mental-health/depression/) is the cause. But it can also be due to anxiety disorders, bipolar disease in the depressive phase or anorexia.’

Persistent tiredness is also one of the major symptoms of [burnout](/your-health/7-early-signs-of-burnout/) – a loss of motivation and emotional depletion caused by work-related stress.

### 2. Iron deficiency anaemia

Anaemia can also cause feelings of tiredness. ‘[Iron deficiency anaemia](/your-health/a-doctors-guide-to-iron-deficiency-symptoms-causes/) is caused by a lack of iron. You need iron to make haemoglobin, a protein in red blood cells that transports oxygen around the body,’ Dr Guyomar explains.

‘When our cells don’t get enough oxygen due to iron deficiency anaemia, we may feel fatigued. This fatigue can be more or less severe depending on the extent of the anaemia. It’s a very common cause of tiredness.’

Anaemia has several potential causes, including diets low in iron, conditions like stomach ulcers or [Crohn’s disease](/medical-advice/digestive-problems/crohns-disease/) or heavy menstrual bleeding, pregnancy or childbirth.

### 3. Hypothyroidism

If you constantly feel exhausted and have other symptoms such as weight gain, lack of concentration, muscle aches, thinning hair, irregular periods or loss of libido, you might have an underactive thyroid – or [hypothyroidism](/your-health/thyroid-symptoms-overactive-underactive/). 

‘Hypothyroidism is a malfunction of the thyroid gland, which causes a decrease in thyroid hormones, resulting in a slowing down of the functioning of our organs,’ explains Dr Guyomar. This causes your body’s main functions to slow down and makes you feel tired all the time.

A doctor may organise a thyroid function test to check for hypothyroidism. This looks at levels of the [thyroid-stimulating hormone](/your-health/everything-you-need-to-know-about-the-thyroid-stimulating-hormone/) (TSH) and thyroxine (T4) in the blood. High levels of TSH and low levels of T4 could signal that you have an underactive thyroid.

### 4. Sleep apnoea

‘Sleep apnoea is when your breathing pauses during sleep,’ explains Dr Guyomar. ‘These episodes aren’t inherently serious, but they can cause the quality of your sleep to deteriorate, causing tiredness.

‘People with sleep apnoea syndrome may fall asleep during the day and experience headaches as well as have difficulty concentrating,’ she says. ‘Moderate to severe sleep apnoea can also lead to high blood pressure and cardiovascular disease in the long term.’

### 5. Sleep debt

[Sleep debt](https://www.cdc.gov/niosh/emres/longhourstraining/debt.html) is the accumulated difference between your optimal number of hours of sleep and the number of hours you actually get. With an estimated [45 million people in Europe having a chronic sleep disorder](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/), many of us will accumulate sleep debt at some point.

Short-term sleep disruption can cause everything from a feeling of tiredness to emotional distress and memory issues, while the long-term implications include hypertension, cardiovascular disease and type 2 diabetes.

If you’ve accumulated sleep debt, try to ease into a more [regular sleep routine](/your-health/how-to-sleep-better/) that will help you catch up gradually.

### 6. Coeliac disease

[Coeliac disease](/medical-advice/digestive-problems/coeliac-disease/) is an autoimmune disease triggered by eating gluten, which affects around [1% of the population worldwide](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264942/#:~:text=Celiac%20disease%20is%201%20of,approximately%201%25%20of%20individuals%20worldwide.&text=In%20predisposed%20individuals%2C%20gluten%20ingestion,and%20affect%20multiple%20organ%20systems.). Fatigue is a common symptom of coeliac disease, but you’ll typically notice other symptoms like bloating, diarrhoea and abdominal pain or discomfort. 

### 7. Chronic fatigue syndrome

If you’ve experienced regular fatigue for 6 months or more, this could be caused by chronic fatigue syndrome, also known as myalgic encephalomyelitis (ME).

‘This often presents alongside joint pain, headaches, sleep issues, concentration and memory disorders, and discomfort after exercise,’ says Dr Guyomar. ‘It only affects between 0.2% and 0.4% of the population, but it’s 3 times more common in women than men. The onset is usually sudden, often following a viral infection.

‘One of the difficulties for patients with chronic fatigue syndrome is that the lack of a clear medical cause means that it can be tough for others to properly understand. The symptoms can cause severe disability and distress.’

### 8. Covid-19 

‘It’s common to feel tired after a viral illness like Covid-19,’ says Dr Guyomar. ‘This is sometimes known as post-viral fatigue syndrome and can last from 1 week to 4 months. 

‘If the fatigue persists for more than a few months, a doctor can investigate further to rule out other causes, including [long Covid.](/your-health/what-is-long-covid/)’

## Should I take vitamins for tiredness?

‘Vitamins and minerals such as magnesium and amino acids are useful when you’ve been diagnosed with a deficiency via a blood test,’ says Dr Guyomar. ‘But they should only ever be used for a short period.’

Always speak to a doctor before taking any supplements for tiredness.

## How can I stop feeling so tired?

If you’re looking for ways to boost your energy levels, try these doctor-recommended tips:

- __Prioritise your sleep quantity and quality__ – avoid alcohol and stimulants like tobacco and caffeine in the evening, and create a relaxing routine to help you fall asleep.
- __Eat a balanced, healthy diet__ – and avoid skipping meals.
- __Make time for physical activity__ – on a regular basis, but avoid anything too intense.
- __Aim for daily moments of relaxation__ – you could try yoga, relaxation therapy or meditation.
- __Take a short nap__ – try 20 minutes after a meal.

## When should I speak to a doctor about my tiredness?

Speak to a doctor if your tiredness or fatigue:

- Persists even with good sleep and rest
- Prevents you from carrying out your daily activities or affects your mental health
- Lasts for more than 6 months
- Is accompanied by other symptoms such as fever, abnormal weight loss or gain, pain, abnormal thirst or loss of appetite.

__This article has been medically approved by Dr Céline Guyomar, a medical doctor at Kry__


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Why am I always tired?


## What happens to your body during cold water swimming or ice baths?

When our bodies are exposed to extreme cold, we have a ‘fight or flight’ response that kicks into action. This is usually triggered by stress or danger. 

Once our fight or flight response starts working, the stress hormone noradrenaline is released, which makes us more alert and boosts our concentration, among many other important things. 

So let’s talk a bit more about the physical and mental health benefits of getting chilly in the water.

## How does cold water swimming or an ice bath improve our physical health?

According to [UK research](https://www.port.ac.uk/research/research-centres-and-groups/extreme-environments-research-group), there are lots of health benefits of cold water swimming as well as having an ice bath (taken with the right safety precautions). 

Here are some highlights of the science behind cold water and our health.

### Speeds up your metabolism

When you’re swimming in cold water or having a cold bath, your body has to work harder to stay warm – and as a result, you burn calories much quicker. The colder the water, the harder your body has to work to turn fat stores into energy.

### Improves your circulation

The sudden change in temperature from being immersed in an ice bath or swimming in cold water tells our heart that it needs to pump more blood to our organs. In turn, this improves our circulation and helps flush toxins out of our system, giving our skin a healthy glow! The increased blood flow also helps to flush waste products and reduce muscle inflammation - which is why lots of athletes choose to have an ice bath after taking part in intense sport.

### Gets you a better night’s sleep

Swimming in cold water and taking ice baths regularly can lead to better sleep too. The effect of cold water stimulates our parasympathetic nervous system, which helps our body rest and repair - and promotes a feeling of calm to help us sleep.

### Boosts your immune system

Spending time in cold water or a cold bath gives your body a ‘cold water shock’ and this can kickstart the immune system through the production of white blood cells and antioxidants. These are needed to prevent all kinds of illnesses from the common cold to heart disease.

## Can cold water swimming improve our mental health too?

As well as being a fun and free activity to take part in all year round, cold water swimming has been shown to be beneficial for our mental health too. 

### Anxiety and depression

The motion of swimming can help reduce [anxiety](/medical-advice/mental-health/anxiety/) and [depression](/medical-advice/mental-health/depression/) as you focus on your body’s movement – and is a great form of exercise for mindfulness. And by swimming in cold water, your body produces even more endorphins to combat stressful feelings.

### Managing stress

Regular cold water swimming can help us to cope better with different types of stress, as the body starts to learn how to regulate our stress hormones like dopamine. Your body sends a signal to the heart to beat faster and this helps to heat up our body and give us more energy.

### Mood and confidence

The increase in adrenaline from being in cold water can create a feeling of euphoria. This is caused by the release of endorphins – a hormone that makes us feel good and can even relieve pain. As a result, cold water swimming or a cold bath can improve our overall mood, confidence and even libido.

## 8 tips to take part in cold water swimming safely

1. Talk to a GP if you have a history of [heart disease](/medical-advice/cardiovascular-disease/) or suffer from [asthma ](/medical-advice/respiratory-conditions/asthma/)and are thinking about trying out cold water swimming.

2. Avoid cold water swimming on your own – there are many wild swimming groups in the UK and you can find your nearest one online.

3. Choose a lido or well known safe place for cold water swimming, that’s deep enough for a dip. And make sure you know how to exit the water before you get in.

4. It’s a good idea to wear a wetsuit if you’re new to outdoor swimming and you can build up to just wearing a swimming costume (to feel the health benefits of cold water swimming even more).

5. If you're cold water swimming in the middle of winter, you can wear waterproof gloves to keep your hands warm, as well as a silicone swimming cap.

6. Start slowly and ease yourself in, as it can be hard to control your breathing at first. Let yourself get used to the temperature for a few minutes, where you can still touch the bottom or hold onto a ladder.

7. Don’t stay in the cold water (or a cold bath) for too long - you may start to stiffen up after 15-20 minutes. You’ll get those mental health benefits in the first 2-3 minutes so there’s no need to stay in for a long time.

8. Warm up properly – your body will continue to cool down for about half an hour after cold water swimming. Layer up with warm clothes, and have a hot drink and snack before you carry on with your day.


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Cold-Bath Final SE

Read expert medical advice to find out more about the physical and mental health benefits of cold water swimming and ice baths

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Health benefits of cold water swimming and ice baths | Kry UK

Is cold water swimming good for your health?

We all poo, yet most of us find it too embarrassing to talk about. But paying close attention to the size, smell, colour and texture of your poo can reveal a lot about how healthy you are.

[Growing evidence](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/) suggests that the [health of your gut](/your-health/how-your-gut-bacteria-affects-your-immune-system/) – home to trillions of microbes of bacteria – has the ability to influence many aspects of your physical and mental health, including how your immune system works.

‘It’s important to normalise talking about poo, because issues with it can indicate a problem in the digestive tract. If it’s something serious, it’s crucial to catch it early,’ says Dr Rhianna McClymont, Lead GP at Kry.
Here’s what you need to know about healthy poop, the key warning signs to look out for and when to talk to a doctor.

## What does healthy poop look like?

When it comes to your poo, it’s important to know what’s normal for you. But if you’re not sure, The Bristol Stool Chart below is a good illustration of healthy poo.

![bristol-stool-chart-08](//images.contentful.com/h8qzhh7m9m8u/2sTsDm8YlITDR3oezhdLCD/48853a86e4bf591292cb7f9cca7ba74c/bristol-stool-chart-08.png)

## What are the different types of poo?

### 1. Brown, well-formed and easy-to-pass poo

A poo that’s brown in colour, well-formed and easy to pass is considered healthy, explains Dr McClymont. 

### 2. Hard poo (pellet-like)

Hard poo or pellet-like poo can indicate constipation, explains Dr McClymont. You’re likely to be constipated if you haven’t had a poo at least 3 times in the past week and you’re in pain or straining when you go to the toilet. You may also feel bloated, sick or have a [stomach ache](/your-health/whats-causing-your-childs-stomach-ache/). Common causes include lack of fibre, dehydration, inactivity, medication, stress, anxiety or depression.

Drinking plenty of water and eating enough fibre is important, says Dr McClymont. Movement and gentle exercise can help to keep your bowel moving too.
### 3. Loose or watery poo

‘Loose poo or diarrhoea may be caused by a gut infection, food intolerances, certain medications, an [overactive thyroid](/your-health/thyroid-symptoms-overactive-underactive/), or a disease of the intestine like Crohn’s disease. Certain foods can be culprits too, like alcohol, caffeine and spicy or oily foods,’ says Dr McClymont.[Stress and anxiety can](/your-health/talking-about-mental-health-with-a-gp/) also cause diarrhoea, due to the powerful connection between your gut and brain.

One of the main symptoms of [irritable bowel syndrome (IBS)](/medical-advice/digestive-problems/irritable-bowel-syndrome-ibs/), which affects [10 to 15% of people worldwide](https://aboutibs.org/what-is-ibs/facts-about-ibs/), is loose stools. ‘Many people find that their IBS symptoms worsen when they go through periods of significant stress,’ explains Dr McClymont.

‘Treating loose poo will depend on the individual trigger, but as a general rule it’s important to stay hydrated, eat plenty of fibre and avoid foods you’ve identified as irritants to your digestive system,’ she says.

### 4. Bright-red blood in poo
Noticing bright-red blood in your poo might be alarming, but blood in poo is more common than you might think. It can be caused by anal fissures, haemorrhoids, IBD or diverticulitis (a digestive condition that affects the large intestine).

It can also be a sign of bowel cancer. According to Dr McClymont, the red-flag indicators of IBD or bowel cancer include:

- Persistent abdominal pain
- Bleeding from the back passage – particularly if this blood is mixed with the poo
- Unexplained weight loss
- A new change to your normal bowel pattern
- A mass in your abdomen or rectum

### 5. Black poo (tar-like)

Taking iron tablets to treat [iron deficiency](/your-health/a-doctors-guide-to-iron-deficiency-symptoms-causes/) is a common cause for darker poo, as well as eating foods like black liquorice. But it can also be a symptom of a bleeding ulcer or stomach cancer.

‘Black and tarry stools can indicate a problem like bleeding in the digestive tract,’ says Dr McClymont. ‘It’s important to speak to a doctor if you notice this in your poo as you may need further tests.’

### 6. Oily poo

If your poo appears oily, floats and is difficult to flush, it may mean that you’re not adequately absorbing nutrients from your food (malabsorption) or making bile or enzymes to digest food effectively. Other [common symptoms of malabsorption](https://docs.google.com/document/d/1SxydaFCdKJG_JOlcXkKnM36kmBk0nlNv/edit) include [excess gas](/your-health/whats-causing-your-gas-and-flatulence/), abdominal cramps, diarrhoea, weight loss and indigestion.

‘There are a number of reasons for this,’ explains Dr McClymont. ‘If this happens with your poo, it’s best to chat with a GP.’

### 7. Mucus in poo

‘Having mucus in poo can be a sign of an infection or underlying disorder like Crohn’s or ulcerative colitis, which are both forms of inflammatory bowel disease (IBD),’ says Dr McClymont. A tear or open sore near the anus (anal fissure), ulcers, IBS and food [allergies](/your-health/10-things-your-poo-can-tell-you-about-your-health/) may also increase mucus production.

‘If you notice mucus in poo and you have a change in your bowel pattern, abdominal pain or blood in the stool, bring this up with a doctor.’

### 8. Colourful poo

Stools can be any shade from brown to purple. ‘Certain foods can change the colour of your poo,’ says Dr McClymont.

‘Beetroot, for instance, can cause a red-pink tinge, which might be quite concerning at first glance. A diet very rich in spinach and leafy greens may also result in greener coloured poo.’

### 9. Clay-coloured or light-coloured poo

Bile is produced in the liver and gives poo its brown colour, so if your poo is pale it could be a sign that the liver isn’t producing enough bile or the flow could be blocked. ‘If you spot this, talk to a doctor as it’s likely to need further investigation,’ says Dr McClymont.

### 10. Noticeably smellier poo

If your poo smells worse than usual, it could indicate anything from constipation to an infection or food intolerance. It could also be caused by a recent change to your diet.

‘If you’re worried or the smelly poo is accompanied by other things like [lower abdominal pain](/your-health/what-causes-lower-abdominal-pain-in-women/), fever or blood in your poo, bring it up with a doctor,’ says Dr McClymont.

## How many times a day should you poop?

‘This differs for everyone. Lots of people will pass one stool every day, but others may pass 2 a day or one every 2 days. The key is to consider what’s “normal” for you,’ says Dr McClymont.
‘If the frequency of your poo suddenly changes, and you become constipated or start passing multiple stools a day when you usually only pass one, it’s best to talk to a doctor,’ she says.

## Still feeling awkward?

If you’re feeling embarrassed about speaking to a doctor about your bowel movements, Dr McClymont recommends using the Bristol Stool Chart, which can help explain the consistency of your poo and whether it’s changed.
A doctor may do a blood test and rectal examination and ask you to provide a small sample of poo. ‘It’s perfectly normal to give a stool sample and a common thing for a GP to ask a patient to do,’ says Dr McClymont. ‘This is then sent on to a laboratory for analysis.’
If you’re concerned about your poo or bowel movements, a doctor can help identify the cause and advise on necessary treatment.


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kry.co.uk > Your health > 10 things your poo can tell you about your health

10 things your poo can tell you about your health

From constipation to mucus or blood in poo, your bowel habits can indicate a lot about your overall health. Read our Lead GP’s guide to poo health

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What your poo appearance says about your health | Kry

Having a healthy appetite is an essential part of life – it increases our desire to eat and allows us to get the right amount of nutrients we need to stay healthy. 

So, how does our appetite work? When we’re hungry, the body recognises our need for food and sends a signal – like a rumbling stomach – to the brain to eat. [Hormones](/your-health/what-you-need-to-know-about-hunger-hormones/) play a key role in regulating your body’s appetite. Ghrelin, the ‘hunger hormone’, stimulates your appetite, and leptin tells your brain when you’ve eaten enough. 

‘Many factors can affect the regulation of these hormones and can interfere with our appetite drive,’ explains Dr Rhianna McClymont, Lead GP at Kry. Most of us experience loss of appetite at one point or another – whether it’s because of environmental factors, medication or psychological or physical conditions.

## What causes loss of appetite?

In most cases, a decreased appetite is only short term, but if it’s longer lasting you may need treatment for an underlying problem. Here are some of the key causes:

### 1. A viral or bacterial infection

‘Viral and bacterial infections – including flu-like illnesses, tummy bugs and urine infections – are a common reason for appetite loss,’ says Dr McClymont. 

‘When you’re unwell, the body releases chemicals called cytokines, which regulate appetite as part of an inflammatory and immune response that act on neurons in the brain. This suppresses our appetite drive, making us less keen to eat.’ 

### 2. A long-term health condition

Certain long-lasting medical conditions can affect our appetite in different ways. Some conditions that may cause a lack of appetite include:

__Chronic pain__

[Migraines](/medical-advice/neurological-disorders/migraine/), fibromyalgia and arthritis can cause you to lose interest in food. 

__Diabetes__

People with poorly controlled diabetes may lose their appetite due to a condition called gastroparesis, where food moves too slowly through the digestive tract due to damaged nerves. 

__Digestive conditions__

‘Conditions that affect the gut, such as inflammatory bowel disease (IBD) or [irritable bowel syndrome (IBS)](/medical-advice/digestive-problems/irritable-bowel-syndrome-ibs/), can affect our appetite through symptoms that make us less inclined to eat – including abdominal pain, bloating, diarrhoea and gut spasms,’ explains Dr McClymont. 

### 3. Age

As we age, our appetite changes. It’s estimated that up to [30% of older people experience a reduction in appetite](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4589891/) and eat less food, leading to weight loss and nutritional deficiencies. One study found that [older people have higher levels of the hormone peptide YY](https://pubmed.ncbi.nlm.nih.gov/27264721/), which makes them feel full. 

You can also experience a reduced appetite as a result of illnesses like Alzheimer’s and Parkinson’s disease or other conditions, including dental and swallowing problems. Lack of exercise, feeling lonely or [socially isolated](/your-health/how-does-social-isolation-impact-your-mental-health/) or an inability to prepare meals can also cause a reduced appetite. 

### 4. Psychological factors 

Mental health conditions can have a significant impact on your appetite. People experiencing [depression](/your-health/depression-spot-the-signs/) often lose interest in food, and our appetite tends to decrease when we’re feeling anxious or [stressed](/your-health/physical-signs-of-stress-on-the-body/) or as a consequence of life events like a relationship break-up or the death of a loved one.

‘During stressful events, your brain releases the “fight-or-flight” hormone, adrenaline, which slows down your digestive system,’ says Dr McClymont. ‘Depression triggers the production of corticotropin-releasing hormone, which also curbs your appetite.’ 

### 5. Medication

Certain medicines can cause a decreased appetite as a side effect, including opioid painkillers, antidepressants, antibiotics, medication for type 2 diabetes.

Cancer treatments can also cause appetite loss, with around 60% of people diagnosed with cancer experience a loss of appetite. Treatments such as chemotherapy and immunotherapy can cause taste changes and symptoms such as nausea, which is a common side-effect of chemotherapy, can aggravate this further.

‘If you feel one of your medications is causing a change to your appetite, it’s always best to raise this with a doctor. There may be a suitable alternative you can try,’ advises Dr McClymont.

### 6. An underactive thyroid

If you have an [underactive thyroid](/your-health/thyroid-symptoms-overactive-underactive/), also known as hypothyroidism, your thyroid gland is not producing enough hormones. This causes many of the body’s functions to slow down, which can result in a loss of appetite. Other symptoms include weight gain, tiredness and depression. 

If a doctor thinks you have an underactive thyroid, they can check the level of thyroid hormones in your body by doing a blood test. 

### 7. Anorexia nervosa

‘[Anorexia nervosa](/medical-advice/mental-health/anorexia-nervosa/) is an eating disorder and serious mental health condition characterised by a desire to keep your body weight as low as possible by restricting food intake, over-exercising or both,’ says Dr McClymont. This condition can also lead to a reduction in appetite.

‘People who suffer from this often have a distorted and negative body image. It requires specialist medical treatment and can be life-threatening in severe cases.’ 

### 8. Alcohol dependence 

Drinking too much [alcohol](/your-health/6-health-benefits-of-drinking-less/) has numerous physical signs, including having a sore or upset stomach, a yellow skin tone and feeling numbness and tingling in your feet and hands. It can also have a big impact on appetite – and you may lose all interest in food as your focus shifts to alcohol. 

If you’re finding moderating alcohol difficult, speak to a doctor who can recommend further support. 

## Are there other symptoms that can impact appetite loss? 

Although losing your appetite and skipping meals has many different causes, it may also be a direct result of other symptoms, including: 

### 1. Loss of taste 

[Covid-19](/medical-advice/infections/coronavirus/) affects our appetite in the same way as other viruses – but one of its main symptoms, the loss of smell or taste, can also affect our appetite. One study found that 87% of respondents who experienced a loss of smell or taste from Covid-19 experienced [a reduced enjoyment of food. ](https://www.sciencedirect.com/science/article/pii/S0196070921001022)

### 2. Nausea 

‘Pregnancy is a common cause of appetite loss, primarily due to nausea,’ explains Dr McClymont. ‘The term “morning sickness” can occur any time of day and is particularly common in the first trimester. 

‘Hyperemesis gravidarum is an extreme form of pregnancy nausea and vomiting, which can lead to dehydration and weight loss. If this is affecting you, it’s important to discuss it with a doctor or midwife because it generally needs treatment with anti-sickness medications and may require hospital admission for fluid rehydration.’

### 3. Fatigue

If you’re experiencing fatigue as a result of another condition, it may make you feel less inclined to cook or eat food. ‘Loss of appetite and tiredness are symptoms of other conditions. Often, a loss of appetite will naturally lower your energy reserves, leading to tiredness,’ says Dr McClymont. 

## When should I speak to a doctor? 

Appetite loss can have a broad range of causes, but it’s important to speak to a doctor if you notice any other symptoms alongside a loss of appetite, including:

- Stomach pain
- A change to your normal bowel pattern 
- Problems swallowing
- Unintentional weight loss
- New indigestion

‘If you experience appetite loss that’s persistent and doesn’t seem to be related to a simple explanation, such as a cold or flu virus, speak to a doctor,’ says Dr McClymont. 

__This article has been medically approved by Dr Rhianna McClymont, Lead GP at Kry__


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2100x1200 apetit loss

How does our appetite work? And what causes a loss of appetite? Read our doctor’s guide to understand appetite loss.

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8 causes that could explain your loss of appetite | Kry UK

8 causes that could explain your loss of appetite

Struggling with an autumn cold? You’re not the only one. With most Covid-19 restrictions lifted, coughs, colds and flu are back – and many of us are experiencing symptoms that feel worse than usual.

Last winter, the pandemic restrictions didn’t just protect us from Covid-19 – they were also effective against common respiratory viruses, including those that cause colds and flu. 

Kry GPs Dr Anam Ashraf and Dr Rhianna McClymont share their advice on how to prepare for a potential post-lockdown rise this year.

## What exactly is seasonal flu? 

Influenza, more commonly known as flu, is a seasonal respiratory illness with lots of different strains. Like Covid-19, it’s spread through the droplets produced when we cough and sneeze, and these can spread easily indoors and in warm environments with poor ventilation. 

Flu is known as a seasonal infection because it spreads most commonly from December to March, sometimes leading to outbreaks.

How does flu evolve from one season to another?
When you catch a cold or flu, your immune system makes antibodies that recognise and bind to the virus. That means you’re better prepared to fight off the virus if you encounter it again. 

‘The influenza virus mutates frequently. When it mutates, the existing antibodies the human body has to fight it are no longer able to bind to the virus and neutralise it,’ explains Dr Rhianna McClymont. 

‘This means that each flu season, the immune system has to recognise and produce antibodies for a new strain of influenza.’

## How has Covid-19 affected this year’s cold and flu season?

‘Flu is one to watch out for this year,’ says Dr Anam Ashraf. ‘While we’ve all been focused on stopping the spread of Covid-19, our immune systems haven’t been exposed to the usual mix of infections they would normally have to contend with, and it’s likely that fewer people have natural immunity this year.’ 

Even then, flu can be unpredictable. ‘Herd immunity is when a large portion of a population becomes immune to a disease, and this rarely happens with the flu virus as it’s constantly mutating and changing,’ says Dr McClymont. ‘It’s impossible to predict what this year’s flu season would have looked like independent of last year.’

## Why are some people feeling like they’ve caught the ‘worst cold ever’?

There were fewer respiratory viruses circulating last year due to the effectiveness of social restrictions.

More social mixing means more of us will catch colds this year – but why do the symptoms feel more severe than usual? ‘Many people may have simply forgotten how rough the common cold can make you feel,’ says Dr McClymont.

It’s also possible that some of us have been infected more than once. ‘There are lots of different strains of cold, and it’s not uncommon to contract two colds in a very short period or to contract the second just as you’re recovering from the first.’

## Could there be a ‘twindemic’ of flu and Covid-19 at the same time? 

‘This is quite likely over the winter months when colds and flu spread rapidly,’ says Dr McClymont. ‘It’s important to have your Covid-19 vaccine and, if you’re eligible, your flu vaccine, to protect yourself as much as possible.’

How do I know if I’ve caught a common cold or flu?
Dr Ashraf explains that it’s sometimes difficult to know if you have the common cold or the flu virus because the symptoms can be very similar. 

The main difference to look out for is how quickly your symptoms develop. Symptoms of flu appear abruptly, around 2 days after your body has come into contact with the infection. They include a fever and muscle aches and can make you feel too unwell to carry on with your usual activities. Some people may need to be off work or school and rest at home. 

[Cold symptoms](/medical-advice/infections/common-cold/), caused by a different virus, come on more gradually and are milder. This means that most people often feel well enough to carry on with their daily activities and don’t need to rest at home. Cold symptoms are mostly related to a runny nose and sore throat.

## The most common symptoms of cold versus flu

![Cold or flu chart](//images.contentful.com/h8qzhh7m9m8u/T2ic7Fom3rXKMNYWyltuC/610706b235dcaa703d4f51160b60e16d/3001x2918_-_chart_cold_and_flu.jpg)

*Sources:
Eccles, R. Understanding the symptoms of the common cold and influenza. The Lancet Infectious Disease. 2005 
Centers for Disease Control and Prevention. Cold versus flu. 2021.*

## What’s the best way to treat flu?

The best treatment for flu is rest. This may mean taking time off work or school and taking time out from your hobbies and social activities. Drink plenty of fluids to make sure your body is well-hydrated, and try to stay cosy and warm.

You can use over-the-counter medications like paracetamol and ibuprofen to help with fever and pain. 

Most people will feel better in about a week, but some people can develop complications from flu. These can include bacterial infections like pneumonia or a worsening of another existing lung condition, like asthma or COPD. For pregnant women, flu can be especially harmful to the mother and baby.

You should always speak to a GP if you’re concerned about your symptoms or if:

- You’re over 65
- You’re pregnant
- Your symptoms aren’t improving after one week
- You have a long-term health condition, such as lung disease, heart problems, kidney disease or problems with your nervous system
- Your immune system is weaker due to medication, chemotherapy or HIV

If you start to experience chest pain, have difficulty breathing or are coughing up blood, it’s best to go to A&E or ring 999.

## What can I do to prevent colds and flu this winter?

### 1. Get the flu vaccine
One of the best ways to protect yourself from flu is to get the vaccine. ‘Given the low levels of immunity in the community due to pandemic lockdowns, it’s even more important to get the flu vaccine,’ says Dr Ashraf.

‘All eligible people will be contacted by their GP to have the flu vaccine this year. The flu vaccine can help reduce your chances of getting flu, and although it can’t protect you from every type, it does protect you against the most common strains. If you do catch the flu after having the vaccine, your symptoms will be milder and you’re less likely to suffer complications.’

If you’re eligible for the flu vaccine, look out for a message from your GP inviting you to have your jab. 

### 2. Keep up good hygiene
Because of the pandemic, we’ve all become more aware of the importance of hygiene to prevent the spread of infections. ‘Virus droplets can be transmitted through hand-to-hand contact if you have coughed and covered your mouth, or they can be picked up from surfaces that an infected person has touched,’ says Dr McClymont. 

These hygiene habits work well for preventing cold and flu:

- Clean surfaces that are regularly touched, like door handles, phones and keyboards
- Wash your hands frequently with soap and water 
- Use a tissue to cover your mouth and nose when you cough or sneeze
- Throw away used tissues in a bin immediately after using them

### 3. Wear a mask
Masks help cut down on the spread of colds and flu, as well as Covid-19. ‘Colds and flu spread through respiratory droplets, so if an infected person coughs or sneezes without wearing a mask, they’re more likely to spread these droplets further and infect other people,’ says Dr McClymont.

## What can parents or guardians do to help prevent colds and flu?

Just like adults, children were protected from infections last year, so this year might feel worse in comparison. ‘It’s quite normal for children to have several cold and respiratory virus infections each year, so this should be expected,’ says Dr McClymont. 

You can reduce the spread of viruses at school and at home by encouraging frequent hand washing and throwing away tissues after sneezing. Though it can be tough, it’s best for your children to stay at home when they’re unwell. 

## Worried about colds and flu? It’s a good idea to book an appointment to see a GP if:

- Your symptoms still aren’t better after 3 weeks
- You suddenly feel worse
- You have a very high temperature or feel hot and shivery
- You’re worried about your child’s symptoms
- You feel breathless or have chest pain

__This article has been medically approved by Dr Rhianna McClymont, Lead GP at Kry__

See a GP about flu and cold symptoms

kry.co.uk > Your health > Colds and flu – How to prepare for a post-lockdown rise

How to prepare for a post-lockdown spike in colds and flu

After 18 months of social restrictions, there’s likely to be a greater circulation of common viral infections this winter. Dr Anam Ashraf explains what you can do to prevent them

How to prepare for a post-lockdown rise in colds and flu | Kry UK

Colds and flu – How to prepare for a post-lockdown rise

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