Winter Health Checklist (End of 2025): How to Stay Well Through Cold, Flu & Norovirus Season

<p><strong>Winter 2025/26: the simple checklist that keeps most people out of trouble</strong></p><p>Winter bugs don’t just “happen” — they spread fast in homes, schools, workplaces and busy shops. The good news: a few basics done consistently makes a big difference.</p><p>Below is a practical checklist you can actually follow.</p><p>---</p><p>** 1) The big 3 winter illnesses (and what they usually look like)</p><p>### Cold</p><p>- Gradual onset</p><p>- Runny/blocked nose, sneezing, mild sore throat</p><p>- Mild fever sometimes (often none)</p><p>### Flu</p><p>- Sudden onset</p><p>- High temperature, severe aches, extreme tiredness</p><p>- Dry cough, headache, chills</p><p>### Norovirus / “stomach bug”</p><p>- Sudden vomiting and/or diarrhoea</p><p>- Stomach cramps, sometimes fever</p><p>- Dehydration is the main risk</p><p>If you’re unsure which it is, treat the symptoms and watch for <strong>red flags</strong> (below).</p><p>---</p><p>## 2) The “don’t get ill” basics (boring but effective)</p><p>### Hand hygiene that actually works</p><p>- Wash hands with soap and water for 20 seconds:</p><p>- after the toilet</p><p>- before eating/handling food</p><p>- after blowing your nose</p><p>- after caring for someone unwell</p><p>- Alcohol hand gel helps, but <strong>soap and water is best</strong> after vomiting/diarrhoea.</p><p>### Reduce spread at home</p><p>- Use separate towels if someone is ill</p><p>- Wipe down high-touch areas daily (door handles, taps, phone screens)</p><p>- Ventilate rooms (crack a window for 10 minutes a few times/day)</p><p>### Sleep + fluids</p><p>- Poor sleep increases the chance you catch things and feel worse when you do.</p><p>- Aim for steady fluids (water, warm drinks, soups).</p><p>---</p><p>## 3) What to take at home (common, sensible options)</p><p>### Fever / aches / sore throat</p><p>- <strong>Paracetamol</strong> or <strong>ibuprofen</strong> can help (follow the label)</p><p>- Do <strong>not</strong> double dose by accident — many cold/flu products already contain paracetamol.</p><p>### Blocked nose / sinus pressure</p><p>- Saline spray/rinse for gentle relief</p><p>- Decongestant sprays can work well short-term — avoid prolonged use (follow label guidance)</p><p>### Cough</p><p>- Honey and warm drinks for soothing (not for under-1s)</p><p>- If your cough is chesty with mucus, stay hydrated and consider an expectorant</p><p>- Dry tickly coughs may respond to soothing linctus/lozenges</p><p>### Vomiting/diarrhoea</p><p>- The priority is <strong>rehydration</strong></p><p>- Little and often fluids; oral rehydration salts are useful</p><p>- Avoid heavy, fatty foods early on</p><p>---</p><p>## 4) The red flags (don’t ignore these)</p><p>Seek <strong>urgent medical help</strong> if any of the following apply:</p><p>### Breathing / chest</p><p>- Struggling to breathe, chest pain, lips turning blue/grey</p><p>- Wheeze or breathlessness that is getting worse</p><p>### Fever concerns</p><p>- Fever that is very high or not improving after a few days</p><p>- Fever with a stiff neck, severe headache, confusion, or a rash that doesn’t fade when pressed</p><p>### Dehydration (especially with vomiting/diarrhoea)</p><p>- Very dry mouth, dizziness, not passing urine much</p><p>- In children: no wet nappies for a long time, very sleepy/floppy, sunken eyes</p><p>### High-risk groups should act earlier</p><p>- Pregnancy</p><p>- Babies and young children</p><p>- Older adults</p><p>- People with heart/lung/kidney disease, diabetes, or lowered immunity</p><p>If you’re in a high-risk group and feel “flu-ish”, don’t wait it out — get advice early.</p><p>---</p><p>## 5) How to recover faster (the practical bits)</p><p>- Rest more than you think you need for 48–72 hours</p><p>- Eat light, simple foods until appetite returns</p><p>- If you have a stomach bug: <strong>stay off work/school until 48 hours after symptoms stop</strong></p><p>- Don’t share vapes, drinks, utensils, towels</p><p>---</p><p>## 6) Pharmacy support (when you’re not sure)</p><p>If you’re stuck choosing the right treatment, or symptoms aren’t settling, speak to the pharmacy team — it can save you wasting money on the wrong product.</p><p>### Delivery reminder</p><p>We offer local delivery:</p><p>- <strong>£4.99 delivery fee</strong></p><p>- <strong>Free delivery over £40</strong></p><p>---</p><p>## Quick summary</p><p>1) Wash hands properly.</p><p>2) Treat symptoms sensibly (and avoid doubling paracetamol).</p><p>3) Rehydrate aggressively during stomach bugs.</p><p>4) Watch for red flags — act early if you’re high-risk.</p><p>5) Ask the pharmacy when you’re unsure.</p><p>Stay safe and look after yourself this winter.</p><p></p>