Christmas, Colds & Flu: A Realistic Plan to Stay Well (Without Missing Out)

If it feels like everyone is coughing on the train / at the school gates / in the office… it’s not your imagination. Flu activity has been rising, and the NHS is already seeing unusually high pressure from flu admissions for this time of year.

The goal isn’t to live in a bubble until January. It’s to stack the odds in your favour with a few high-impact habits that support your immune system and protect your energy, mood, and hormones during the busiest month of the year.

Here’s your Roar plan for the run up to Christmas.

The Roar “Stay Well” toolkit (pick 3–5 and do them consistently)

Protect sleep like it’s an appointment

Sleep is one of the strongest predictors of immune resilience - and it’s usually the first thing to go in December.

• Set a non-negotiable bedtime window (even if it’s just “in bed by 10:30”).

• If you’re out late: aim for one recovery night the next day (earlier bedtime, lighter schedule).

• Keep caffeine earlier (ideally before noon if you’re perimenopausal and sleep is fragile).

Hormone note: late nights + alcohol + sugary snacks is a perfect storm for night sweats, anxiety, and 3am wake-ups.

Anchor every meal with protein + colour

Immune function relies on adequate energy, protein, and micronutrients — and December often becomes beige-on-beige.

• At each meal: a palm of protein (eggs, Greek yoghurt, fish, chicken, tofu, lentils)

• Add 2 colours (berries, peppers, spinach, carrots, frozen mixed veg counts!)

• Add one gut-friendly fibre daily (oats, flax/chia, beans, lentils, apples, cooled potatoes/rice)

Tiny win: soups, stews, chilli, dhal - warm, budget-friendly, and easy to batch.

Don’t underestimate basics: fresh air + hands + distance when needed

Food helps, but exposure reduction matters when flu is circulating.

• Ventilate rooms (crack windows for 5–10 mins)

• Hand hygiene before eating / after public transport

• If someone is clearly unwell: it’s okay to keep a bit of distance and skip the shared crisps bowl.

Hydration (especially if you’re drinking more alcohol)

Dehydration makes everything feel worse: headaches, fatigue, constipation, cravings. If you aren't a fan of plain water, try adding a slice of lemon, orange, mint or rosemary. Herbal teas, like peppermint and chamomile also count.

Aim for a water rhythm: 1 glass on waking, 1 mid-morning, 1 mid-afternoon, 1 with dinner

Movement for immunity and stress hormones

You don’t need more intensity - you need consistency.

• 20–30 mins brisk walking most days

• 10 mins mobility / yoga on busy days

• Strength twice a week if you can (bone, mood, insulin sensitivity)

  
  

The “party strategy” (so you can enjoy it without the crash)

If you’ve got events stacked up:

• Eat protein before you go (don’t arrive starving)

• Alternate drinks: alcohol - water - alcohol - water

• Choose one: dessert or extra drinks (you’ll sleep better)

• If you’re perimenopausal: spicy food + alcohol + late nights can trigger flushing and poor sleep, so try to go easy if you can.

“Roar” winter shopping list (quick and realistic)

• Frozen mixed veg + frozen berries

• Eggs, Greek yoghurt, tinned fish

• Oats, lentils/beans, rice/potatoes

• Citrus/kiwi (vitamin C-rich), apples

• Garlic, ginger (for flavour + warmth)

• Nuts/seeds (pumpkin, chia/flax)

• Stock cubes + tinned tomatoes (soup base)

5-minute dinner idea: tinned salmon + microwaved rice + frozen veg + olive oil + lemon + pepper.

Whatever December looks like for you, I hope you can find little pockets of rest amongst the business. Take care of yourself, do what you can, and let the rest go.

Wishing you a healthy, peaceful Christmas and a gentler start to the New Year.