Flu season strikes every year, usually starting in the fall and lasting through spring. While some people treat it as an inevitable part of life, the flu is a serious illness that can lead to complications, especially for older adults, young children, and those with weakened immune systems. Fortunately, there are many ways you can protect yourself and stay healthy during flu season.
How Can You Reduce Your Risk of Getting Sick?
1. Get Your Flu Shot
The flu vaccine is your first and best defense against the flu. The Centers for Disease Control and Prevention (CDC) recommends getting a flu shot annually, as the flu virus mutates from year to year. Vaccines are updated each season to target the most prevalent strains.
Why the flu shot is essential:
- It can reduce the risk of flu-related illness by 40-60%.
- It lowers the severity of symptoms if you do catch the flu.
- Vaccination helps protect vulnerable populations, like the elderly and children.
Pro tip: The best time to get vaccinated is in early fall, before flu season peaks. It takes about two weeks for the body to build full immunity after the shot.
2. Wash Your Hands Frequently
One of the simplest yet most effective ways to avoid the flu is by washing your hands regularly. The flu virus spreads easily through contact with contaminated surfaces, such as doorknobs, keyboards, and even your smartphone.
Best practices for handwashing:
- Use soap and water, scrubbing for at least 20 seconds.
- Ensure you clean between your fingers, under your nails, and around your wrists.
- When soap isn’t available, use an alcohol-based hand sanitizer with at least 60% alcohol.
Pro Tip: Avoid touching your face, especially your eyes, nose, and mouth, as these are entry points for the virus.
3. Eat a Nutrient-Rich Diet to Boost Immunity
4. Stay Hydrated
Staying properly hydrated is crucial for overall health, especially during flu season. Water helps maintain healthy mucous membranes in the nose and throat, which act as barriers to infections.
Tips for staying hydrated:
- Drink at least 8 glasses of water a day, or more if you’re active.
- Incorporate hydrating foods like watermelon, cucumbers, and soups into your meals.
- Avoid excessive caffeine and alcohol, as they can dehydrate you.
Pro Tip: When you’re feeling unwell, drinking herbal teas and clear broths can soothe your throat and help with hydration.
5. Get Plenty of Sleep
Sleep is vital for immune function. During sleep, your body repairs and regenerates cells, including those in your immune system. When you’re sleep-deprived, your body produces fewer cytokines, a type of protein that targets infection and inflammation.
How much sleep do you need?
- Adults should aim for 7-9 hours of sleep per night.
- Children and teenagers need 8-12 hours depending on their age.
Pro Tip: Establish a relaxing bedtime routine that includes turning off electronics an hour before bed, dimming the lights, and practicing relaxation techniques like deep breathing or meditation.
6. Exercise Regularly
Regular physical activity is another key factor in maintaining a healthy immune system. Exercise increases circulation, which helps immune cells travel more effectively throughout the body, enhancing your defense against illness.
Ideal flu-season exercises:
- Moderate activities like brisk walking, jogging, or cycling.
- Strength training and stretching exercises like yoga or Pilates.
- Daily movement, even if it’s just 20-30 minutes, keeps your immune system primed.
Pro Tip: During flu season, try to avoid overcrowded gyms where viruses can easily spread. Consider outdoor exercises or at-home workouts.
7. Manage Stress
Chronic stress can weaken the immune system, making it harder for your body to fend off infections. When you’re stressed, your body produces cortisol, a hormone that can suppress immune function if levels remain high for prolonged periods.
Simple ways to reduce stress:
- Practice mindfulness and meditation techniques to calm your mind.
- Engage in relaxing hobbies such as reading, gardening, or painting.
- Try yoga or tai chi, which combine movement with deep breathing and relaxation.
Pro Tip: Even short bursts of relaxation, such as a 10-minute breathing exercise, can significantly reduce stress levels and improve your immunity.
8. Disinfect Frequently Touched Surfaces
Flu viruses can survive on surfaces for hours, making it easy for you to pick up germs from frequently touched items. Regularly disinfecting surfaces in your home, workplace, and car can reduce your risk of coming into contact with the flu virus.
High-touch surfaces to clean:
- Doorknobs and light switches
- Kitchen counters and bathroom fixtures
- Phones, keyboards, and remote controls
Pro Tip: Use EPA-approved disinfectants or wipes with at least 70% alcohol. Clean these surfaces daily during flu season, especially if someone in your household is sick.
9. Avoid Crowded Places
During flu season, it’s a good idea to limit your time in crowded spaces where germs can easily spread. Large gatherings, public transportation, and crowded shopping malls increase your chances of being exposed to the flu virus.
What you can do:
- If possible, avoid peak hours in public places like grocery stores or malls.
- Opt for online shopping or delivery services to limit exposure.
- Practice social distancing when in public places and wash your hands or use sanitizer afterward.
Pro Tip: If you must go out, consider wearing a mask, especially if you’re in a high-risk group or feeling under the weather.
10. Know When to Stay Home
If you start to feel flu symptoms—such as fever, chills, sore throat, and body aches—it’s essential to stay home to rest and recover. Not only will this help your body heal, but it also prevents the spread of the virus to others.
Key symptoms to watch for:
- Sudden onset of fever
- Cough, sore throat, or runny nose
- Fatigue and body aches
- Headaches or chills
Pro Tip: Stay home until you’ve been fever-free for at least 24 hours without using fever-reducing medications. Consult a doctor if symptoms worsen or if you belong to a high-risk group.
Staying Healthy is Within Your Control
Staying healthy during flu season requires a proactive approach, but it’s within your control. By practicing good health habits, you can reduce your chances of getting the flu or other illnesses.
Remember, these habits don’t just protect you—they help protect everyone around you, from family members to co-workers and beyond. So, gear up for flu season by making these steps part of your routine, and you’ll sail through the season feeling stronger and healthier!
Stay healthy, stay informed, and stay resilient!