Coughs, Colds and Winter Bugs: What’s Going Around & How to Look After Yourself
As the seasons change, so do the bugs. Colder, darker months and more time indoors mean coughs, colds, sore throats and tummy bugs tend to spread more easily. The good news: most of these illnesses get better on their own with simple home care. The important bit is knowing when it’s safe to manage yourself, and when it’s time to get advice from a pharmacist, a prescriber, NHS 111 or emergency services.
This guide covers:
Common seasonal illnesses
Simple home remedies that actually help
When to see your pharmacist
When to seek urgent medical care
This blog is for general information only and is not a substitute for medical advice tailored to you.
Coughs and runny noses
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Viruses that affect your nose, throat and chest are very common, especially in Autumn and Winter.
Symptoms can include:
Blocked or runny nose
Sneezing
Sore throat
Cough
Mild fever
Headache
Feeling “run down”
Most colds are mild and last about 10 to 14 days.
Flu-like illnesses tend to come on more suddenly and make you feel more unwell, with higher fever and muscle aches.
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Rest properly
Your immune system works best when you’re not running on empty. Go to bed earlier, nap if you need to, and avoid intense exercise while you feel unwell.
Fluids, fluids, fluids
Aim for regular sips of water, herbal tea or diluted juice. Warm drinks can be soothing for sore throats and coughs. Being well-hydrated helps thin mucus and prevents dehydration from fever.
Warm, steamy air
A warm shower, bowl of steaming water (careful with hot water and children) or a humidifier can ease congestion. Inhale gently through your nose.
Saline for blocked noses
Saline sprays or rinses (salt water) can help clear a stuffy nose and sinuses without medicine.
Honey for coughs (adults & over-1s only)
A spoon of honey in warm water or herbal tea can soothe a sore throat and reduce coughing, especially at night.
Do not give honey to children under 1 due to the risk of infant botulism.
Light, nourishing food
Small, regular meals or soups are easier to manage when your appetite is low. Focus on simple, comforting foods, and try to make sure you get enough protein – soups, stews, legumes, meat (or alternatives), yoghurt, fruit and vegetables are all fantastic.
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Come and see us if:
Your symptoms are making daily life difficult (e.g. constant cough, not sleeping, very blocked nose)
You’re not sure if it’s a cold, flu, COVID-19 or something else
You need advice about managing symptoms alongside other medicines or long-term conditions
You’re caring for a child, older adult or someone with a long-term illness and want to check what’s safe
We can help you:
Work out if it’s likely to be a simple viral illness
Suggest self-care steps tailored to you
Advise on suitable non-prescription treatments if needed
Tell you if you need to speak to a prescriber or specialist.
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Book a consultation to see us, or visit your GP, if:
You have had symptoms for more than 2 weeks and they have not improved or have worsened
You have pain in your ribs when coughing or breathing
Your cough is severely impacting you
You have pain in your sinuses or forehead
You have severe throat pain
You have spots on your tonsils
You are struggling to swallow
You are struggling with your symptoms
You suspect for any reason that you may need antibiotics or antiviral treatment
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Call 999 or go to A&E immediately if you or someone you’re caring for has:
Severe difficulty breathing – for example, struggling to speak in full sentences, gasping or choking
Chest pain or a feeling of tightness/heaviness in the chest, especially if it comes on suddenly or spreads to the arm, back, neck or jaw
Lips, tongue or face turning blue or grey (on brown or black skin this may be more obvious on the lips, tongue, gums, around the eyes, or palms)
Sudden confusion, slurred speech, difficulty speaking or understanding, weakness on one side of the body, or a drooping face
A rash that does not fade when you press a glass against it, especially if there is a fever or the person seems very unwell
Someone who is very drowsy, difficult to wake, floppy or unresponsive
If you’re ever unsure whether it’s 999, 111 or GP, err on the side of caution and call 999 – the call handler can triage and advise you.
A man coughs into his hand.
2. Sore Throats
A lady touches her neck.
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Sore throats are often caused by viruses and usually get better on their own within a week. They can come with a runny nose, cough or mild fever.
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Warm drinks
Herbal teas, warm water with lemon and honey (over 1 year) can be very soothing.
Make sure you get enough water - hydration is key!
Cold relief
Some people prefer cold drinks, ice lollies or sucking on ice chips. The cold can lessen inflammation and reduce pain for short periods of time.
Gargling salt water (adults & older children)
Dissolve half a teaspoon of salt in a glass of warm water and gargle, then spit out.
Avoid irritants
Smoke, very dry air and shouting can all make a sore throat worse.
Over-talking can irritate the larynx in an already irritated throat and lead to laryngitis (losing your voice), which unfortunately can’t really be helped along and can last for several days.
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Come and see us if:
Your sore throat is very painful
It has lasted more than a week
You keep getting sore throats on and off
You’re not sure if it could be something like tonsillitis
We can:
Ask you simple questions and look at how long you’ve been unwell
Help you decide whether you’re likely to need a full consultation with a prescriber
Advise on safe options to help with pain and fever if appropriate
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Book a consultation to see us, or see your GP, if:
Your sore throat is unusually bad
You have spots or pus visible on your throat
You have white patches on your throat
You are struggling to swallow
You have severe throat pain
You suspect, for any reason, that you may need antibiotics, antivirals or antifungals.
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Call 999 or go to A&E immediately if you or someone you’re caring for has:
Severe difficulty breathing – for example, struggling to speak in full sentences, gasping or choking
Chest pain or a feeling of tightness/heaviness in the chest, especially if it comes on suddenly or spreads to the arm, back, neck or jaw
Lips, tongue or face turning blue or grey (on brown or black skin this may be more obvious on the lips, tongue, gums, around the eyes, or palms)
Sudden confusion, slurred speech, difficulty speaking or understanding, weakness on one side of the body, or a drooping face
A rash that does not fade when you press a glass against it, especially if there is a fever or the person seems very unwell
Someone who is very drowsy, difficult to wake, floppy or unresponsive
If you’re ever unsure whether it’s 999, 111 or GP, err on the side of caution and call 999 – the call handler can triage and advise you.
3. Tummy Bugs & “Winter Vomiting” (Norovirus-type Illnesses)
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Tummy bugs (gastroenteritis) often cause:
Sudden vomiting
Diarrhoea
Stomach cramps
Sometimes mild fever
They are usually caused by viruses and spread easily through close contact, contaminated surfaces and food.
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Small, frequent sips of fluids
The biggest risk is dehydration. Take tiny sips of water, oral rehydration drinks or diluted squash every few minutes. Little and often is better than large gulps if you feel sick.
Plain, simple food
Once vomiting settles, try dry toast, crackers, plain rice or bananas. There’s no need to force food – fluids are more important at first.
Rest & stay home
Stay off work, school or nursery while you have symptoms and for at least 48 hours after vomiting or diarrhoea stops to avoid spreading it. (Remember, an illness for you could be mild, but for other people it could have a serious impact on their health. Staying home protects others!)
Hygiene
Wash hands thoroughly after every toilet visit, before eating and after touching your face or bottom, with soap and water (hand gel is less effective against some tummy bugs).
Clean toilets and surfaces with hot soapy water and disinfect if possible. Wash soiled clothing and bedding separately on a hot wash.
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Talk to us if:
You’re not sure how to manage symptoms at home
You want advice for a child, older adult or someone with a long-term condition
You’re taking other medicines and want to check what’s safe
We can:
Advise on preventing dehydration
Talk through practical steps to protect your household
Suggest suitable non-prescription treatments if appropriate
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Book a consultation to see us, or visit your GP, if:
You have had symptoms for more than 2 weeks and they have not improved or have worsened
Your symptoms came on while travelling, or shortly after returning from travel
You suspect for any reason that you may need antibiotics
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Call 999 or go to A&E immediately if you or someone you’re caring for has:
There is blood in your vomit or stool
You have severe tummy pain
A child is unusually drowsy, floppy
You have signs of severe dehydration (e.g. confusion, very fast heart rate, very cold hands and feet, pale or mottled skin)
You seem extremely unwell
Call 111 if:
You’re not passing any urine or passing very little, very dark urine
You feel dizzy, light-headed or faint, especially on standing
Symptoms last longer than 7 days or are getting worse
A child is not drinking or having fewer wet nappies
If you’re ever unsure whether it’s 999, 111 or GP, err on the side of caution and call 999 – the call handler can triage and advise you.
Blu virus particles against a black background.
Final Thoughts
Seasonal illnesses are part of life, but they don’t have to derail your week. Simple home remedies, good rest and sensible precautions go a long way.
If you’re ever unsure:
Whether your symptoms are normal
How to look after yourself or a loved one safely at home
Whether you need to see a GP
Come and talk to us. Your community pharmacy is often the quickest way to get expert, face-to-face advice without an appointment.
