Want to avoid cold and flu naturally? Heart surgeon reveals a simple daily immunity checklist

As seasonal sniffles and fevers begin to circulate, a US-based heart surgeon has offered a timely reminder that protecting oneself from cold and flu does not require complicated routines, but consistent everyday habits.

A doctor’s checklist for flu season

Dr Jeremy London, a cardiothoracic and vascular surgeon based in Savannah, Georgia, recently shared a short public health advisory on Instagram outlining simple steps people can take to reduce their risk during cold and flu season. The guidance, presented in a video report posted on his official account, focused on prevention rather than panic.

According to Dr London, the first and most effective line of defence remains basic hygiene. He urged people to wash their hands frequently using soap or alcohol-based sanitisers, especially after being in public spaces. He explained that respiratory viruses typically enter the body through the eyes, nose and mouth, making clean hands a critical barrier.

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Vaccines and everyday immunity

In the same Instagram report, Dr London addressed flu vaccination with a balanced perspective. He described the flu shot as effective in lowering both the risk and severity of infection, while also acknowledging that vaccination is a personal decision. “Your body, your rules,” he noted, while stressing that vaccines are a helpful tool rather than a guaranteed shield.

Beyond vaccines, Dr London emphasised strengthening the body’s natural defences. He highlighted sleep, nutrition and regular physical activity as essential pillars that play an even more important role during peak infection months.

Supplements that support, not replace

The doctor also spoke about supplementation, naming vitamin D, vitamin C and zinc as nutrients shown to support immune function. He cautioned that no supplement can completely prevent illness, but proactive preparation can improve the body’s ability to cope when exposed to viruses.

“There’s no way to prevent a cold or flu entirely,” Dr London said in the report, adding that preparation and consistency make a meaningful difference.

Dr Jeremy London brings more than 25 years of surgical experience to his public health messaging. A board-certified cardiothoracic and vascular surgeon with St Joseph’s Candler in Georgia, he is known for translating complex medical science into practical guidance. A heart attack survivor himself, he frequently advocates preventive care through simple, sustainable lifestyle changes.