Getting vaccinated, cutting out ultra-processed-foods, and prioritising sleep can help people to avoid catching the flu and colds this winter, an Oxford doctor has said.

Also among Dr Ellen Fallows' advice for avoiding these common winter illnesses is ditching phone use before bed, eating evening meals earlier, and being active at least once a day.

People who are eligible for a free NHS flu jab, which includes those aged 65 or older, pregnant women, and those living with certain medical conditions, should accept their invitations as soon as possible, Dr Fallows said.

She continued: "Top of everyone’s list should be to get the flu vaccine, and if you smoke, to get help to stop.

Dr Ellen Fallows has shared her guide to avoiding colds and flu this winterDr Ellen Fallows has shared her guide to avoiding colds and flu this winter (Image: Fortitude Communications) "If you haven’t already booked your jab and you are eligible, then do it now.

"It will reduce symptoms should you become infected, plus the vaccine can even reduce your chances of heart attacks and strokes in the future."

Dr Fallows' other tips include keeping rooms ventilated and washing your hands to limit the spread of viruses.

She said: "Beyond that, people can begin to address their own immune health.

"Research shows increased whole fruit and veg consumption can improve response to vaccinations, reduce the chances of a person picking up viruses, and mean you suffer fewer and shorter symptoms.

"Good quality sleep also improves immune responses. Eating late, shift work, alcohol, and using devices before bed can all disrupt our sleep and make us feel run down."

Dr Fallows, a GP with more than 15 years of experience, will begin working for medical centre Welbeck Oxford when it opens in Jordan Hill next year, alongside her NHS general practice work.

She highlighted the impact of the pandemic on people's health, saying many are struggling with multiple long-term conditions and increasingly burdensome medication regimes.

The average employee is now absent because of sickness for 7.8 days each year, compared to 5.8 days per year before the pandemic, according to the latest CIPD report.

Dr Fallows said: "We’re all rather run down, and it is a concern.

"I am seeing many people with long-COVID or other long-viral syndromes who need a holistic and supportive approach to recovery that includes lifestyle medicine to support healthy eating, gradually getting back to activity, good quality sleep, social connection, and mental wellbeing.

“Social isolation is a massive problem. Our lack of connection and support from others means we are all more stressed, and global studies have proven that this isolation poses a bigger risk to our health than smoking and obesity combined.”