The surprising kitchen cupboard staples that could see you through cold and flu season

As the UK heads into peak cold and flu season, many of us will find ourselves struggling with low energy, sore throats and overall fatigue.

With last winter's flu season being one of the toughest in years, starting early and putting hospitals under heavy pressure, Dr Daniel Grant from Medichecks is offering actionable advice to help readers boost energy, protect immunity and hopefully keep themselves from being struck down with winter flu.

Nourishing Foods to Rebuild Energy and Immunity

Don't overlook the humble tin of baked beans

When you're feeling exhausted, a tin of baked beans could be a surprisingly useful addition to your recovery menu.

"Beans contain protein, iron and B vitamins, which support normal bodily functions, including energy metabolism. When you're unwell and struggling with your appetite, a simple meal such as beans on toast can provide energy and nutrients without requiring much preparation. It won't cure your fatigue, but eating regularly can help you avoid feeling even more depleted."

Crack an egg when you're feeling exhausted

When a cold has left you feeling drained, a simple boiled or scrambled egg could be a useful addition to your breakfast.

"Eggs provide protein, vitamin B12 and other essential nutrients that support normal bodily functions. Your body needs sufficient energy and protein while recovering from illness, so even a simple meal can help when your appetite is low. Eggs are also relatively easy to prepare and can be combined with toast for a more substantial meal."

Reach for the pineapple, not the orange juice

When you're battling a sore throat, orange juice might not be the answer. Instead, try reaching for a pineapple.

"Pineapple contains vitamin C and an enzyme called bromelain, which has been studied for its anti-inflammatory properties. While there is no convincing evidence that eating pineapple will cure a cold, it can provide fluids and nutrients when you're feeling unwell."

Grab the garlic

Some studies suggest that thanks to allicin, a compound with antibacterial and antiviral properties, garlic makes a good option for helping to keep colds at bay.

"While garlic won't be the miracle cure we all need it to be this winter, it is filled with an antiviral property that theoretically helps you fight a cold and it is an easy addition to your winter diet - although to get the full effect you will need to eat it raw as the allicin is lost in cooking."

Effective Throat Soothers and Hydration Strategies

Try a pinch of salt, but not in your dinner

One of the simplest remedies for a sore throat could be sitting on your kitchen counter. Dissolve half a teaspoon of salt in a glass of warm water, gargle and spit it out.

"While salt water won't cure your cold, it will help to ease your throat pain," says Dr Daniel. "The salt will draw some of the fluid out of swollen, inflamed tissue, helping it to feel less raw. But please don't give this to children."

Stay hydrated with milk

We encourage our children to drink a glass of milk to help them grow strong and healthy, but it also turns out that a glass of milk is one of the most effective ways to stay hydrated.

"If we are dehydrated, we can't fight bugs effectively and it will also affect our sleep. To get a restful night's sleep, our body temperature needs to lower and being dehydrated won't help that.

"If you're dehydrated, plain water (H2O) might not be enough. Strangely enough, milk is one of the most effective hydration drinks out there as it contains a unique balance of carbohydrates, protein, and electrolytes, which makes it better at retaining fluid in the body compared to water or sports drinks. For those suffering from extreme dehydration though, I would recommend an oral rehydration sachet."

A spoonful of honey

It might sound like an old wives' tale, but a study found that children who were given one to two teaspoons of honey before bedtime had better relief from night-time coughing than some over-the-counter cough remedies.

"Honey and lemon has been a long-standing staple for easing a cold, helping to soothe a sore throat. Indeed, a spoonful of honey could be the answer to the nights of endless coughing. Although it is worth remembering that it is not suitable for under-1s."

Your freezer could hold the answer to a sore throat

Forget another cup of hot tea. Sometimes, the best way to soothe a painful throat is to reach for something frozen.

"Ice lollies, frozen fruit purées or even a small amount of ice cream can temporarily numb a sore throat and make swallowing more comfortable. The cold temperature can help ease discomfort, while ice lollies also contribute to your fluid intake. It's a particularly useful trick if drinking feels uncomfortable."

For those looking to get on top of their health and wellness this winter, Medichecks offers a range of tests suitable for everyone, from a full body MOT to specific health checks, i.e., thyroid profiles.