As respiratory season approaches, taking preventive measures can help you and your family stay healthy. The following plan outlines steps that may reduce the risk of contracting the flu this season.

What is the flu?

The flu is a contagious respiratory illness caused by the influenza virus, spread through contact with droplets from an infected person’s cough or sneeze and can cause mild to severe symptoms.

Common symptoms include fever, chills, body aches, fatigue and a dry cough, while more severe cases can include headaches, vomiting and confusion or disorientation. It is important to distinguish flu symptoms from those of other illnesses, such as the common cold or allergies. Watch out for factors such as fever, changes in mucus color and consistency, and body aches.

How to fight the flu

1. Get a flu shot. Vaccination helps develop immunity against the flu, and full immunity may take up to 2 weeks to develop after receiving the vaccine. Individuals with pre-existing conditions such as asthma or chronic obstructive pulmonary disease (COPD) should get vaccinated, follow prescribed medications and undergo regular lung tests, as recommended by their primary care provider or pulmonologist.

1. Practice good hand hygiene. Many diseases are spread by not washing your hands with soap and clean, running water. Hand washing with soap is one of the best ways to stay healthy. Always wash your hands after using the toilet, blowing your nose, sneezing, coughing, touching a pet or touching garbage. Remember to wash your hands before and after preparing food, eating, caring for someone who is sick or treating a wound.
2. Wear a mask. Although wearing a mask is generally not required, consider wearing one if you or those around you are sick with a respiratory illness, such as the flu, or are at high risk for severe illness from respiratory viruses.
3. Eat a balanced diet. A balanced diet can help strengthen your immune system, potentially making it easier to fight off the flu and other illnesses. Eat plenty of fruits and vegetables to boost your immune system and avoid sugary, processed and high-fat foods.
4. Stay hydrated. Hydration plays a crucial role in supporting your immune system and overall health, which indirectly helps your body fight off viruses. Adequate hydration helps your body perform essential functions, including those that support your immune system, potentially reducing the severity or duration of symptoms.
5. Exercise. Regular exercise can help prevent the flu by strengthening the immune system, potentially increasing the body’s ability to fight off viruses. Studies suggest that moderate-intensity aerobic exercise, like brisk walking, can lower the risk of catching a cold or the flu.
6. Manage your stress. Stress can weaken your immune system and make you more susceptible to illness. By managing stress, individuals can support their body’s natural defenses against illness. To manage stress, first identify your stressors. Then employ a combination of strategies to cope with them. These strategies can include relaxation techniques, healthy lifestyle habits, and seeking support when needed.

What if I get sick?

If you come down with the flu:

• Stay home to avoid spreading the virus to others
• Contact your healthcare provider for guidance on symptom management
• Ask about antiviral medications, which are most effective when started within the first 24 hours of symptoms

Additional Tips for Flu Prevention

• Practice good hygiene: Wash your hands frequently and cover your coughs and sneezes
• Consider supplements: Vitamin C, vitamin D, and zinc may help support immune health
• Prevention is key: Taking proactive steps can protect you and those around you

Follow this plan to stay well and flu-free this season.