Fall marks the start of flu season, which peaks between December and February. According to the CDC, the flu causes millions of illnesses, hundreds of thousands of hospitalizations, and tens of thousands of deaths each year in the United States. Read this guide on how to avoid the flu and stay healthy this season.

Your Flu-Fighting Game Plan

• Get your flu shot
• Wash hands frequently
• Disinfect surfaces
• Avoid contact with sick people
• Improve immune function

Get Your Flu Shot

The CDC recommends everyone 6 months and older get an annual flu shot, ideally by the end of October, to protect against the viral strains most likely to circulate each season (CDC, Key Facts 2022). The vaccine takes up to two weeks to become fully effective. Flu season peaks between December and February. 

Flu shots can reduce the risk of illness by 40-60% when the vaccines are well-matched to circulating strains (CDC, Benefits 2022). Flu shots are recommended for everyone over 6 months old.

Flu shots are available through healthcare providers, pharmacies, health departments, and community clinics. Many insurance plans cover the shots for free (CDC, Where to Get a Flu Vaccine 2022). Flu shots are often covered by insurance and are free with most health plans. They are provided by healthcare providers, pharmacies, health departments, and community clinics. If uninsured, expect to pay $40-$60 per dose.

Flu shots are extremely safe. They cannot give you the flu. Any side effects are usually mild, like arm soreness, low fever, body aches or headaches. These pass within days. The risks of complications from the flu are far greater.

Wash Hands Frequently

According to the WHO, practicing good hand and respiratory hygiene is an effective way to prevent transmitting or contracting influenza viruses (WHO, Influenza Prevention 2022). 

Washing hands regularly prevents transmission of influenza. Wash with soap and warm water for at least 20 seconds. An alcohol-based sanitizer is a good portable option.

Disinfect Surfaces

The CDC recommends routinely cleaning and disinfecting frequently touched objects and surfaces to remove germs (CDC, Cleaning and Disinfecting 2022). Focus on cleaning high-touch areas like phones, remote controls, doorknobs, bathroom fixtures, keyboards, and bedside tables.

Viruses like the flu can live on surfaces for up to 48 hours. Disinfect doorknobs, light switches, phones, keyboards, counters, tables, toilets, faucets and other high touch surfaces. Use an EPA approved disinfectant and follow instructions.

Disinfect surfaces more frequently when someone in your household is sick. Focus on areas around the sick person like the bathroom and common spaces.

Some tips for effective disinfecting:

• Wear gloves when disinfecting and wash hands after.
• Allow surface to air dry completely after disinfecting.
• Use disinfecting wipes on electronics to avoid damage from liquids.
• Soak toys in disinfectant if they have been mouthed by a sick child.
• Wash laundry thoroughly with hot water and detergent if exposed to germs.

Taking time to regularly disinfect high traffic areas can help prevent the spread of illness this flu season. Stay vigilant if someone in your home is sick.

Avoid Contact with Sick People

The flu is highly contagious. It spreads through coughing, sneezing and contact with contaminated surfaces. Avoid close contact with obviously sick individuals when possible.

Influenza viruses mainly spread through respiratory droplets emitted when infected people cough, sneeze or talk (WHO, How it Spreads 2022). Avoid close contact with obviously sick individuals when feasible. Stay home when feeling ill to keep from spreading the virus.

Improve Immune Function

The National Institute of Allergy and Infectious Diseases recommends supporting immune health by getting adequate sleep, eating a balanced diet, regularly exercising, and managing stress (NIAID, Immune System 2022). Consider taking supplements like vitamin C, vitamin D, zinc, and probiotics.

Sleep is critical for immune function. Aim for 7-9 hours per night for adults. Sleep deprivation reduces the production of immune cells and antibodies that fight infection.

• During sleep, your body produces and releases cytokines, antibodies, and other immune cells that target infection and inflammation.
• Lack of sleep deprives your body of the full time needed to generate these immune soldiers.
• Sleep is when your body repairs cell damage and restores depleted resources that are vital for immune function.
• Insufficient sleep increases the production of stress hormones like cortisol that impair immune response.
• Just one night of lost sleep can reduce the production of antibodies to viruses by over 50%.
• Sleep deprivation weakens critical immune cells called natural killer cells that fight viral infections.
• Good sleep hygiene like limiting screen time, blocking out light, and keeping a schedule can improve immune-boosting sleep.

Eat a diet high in fruits, vegetables, whole grains, lean protein, nuts and seeds. These provide antioxidants and nutrients that boost immunity. Limit sugar, processed foods and saturated fats.

• Citrus fruits, berries, peppers, spinach and broccoli are high in Vitamin C.
• Fortified dairy, egg yolks, liver and fatty fish provide Vitamin D.
• Oysters, nuts, seeds, legumes, beef and chicken supply zinc.
• Yogurt with live cultures provides probiotics.
• Garlic, ginger, tea and salmon have antioxidant and anti-inflammatory properties.

Moderate exercise for at least 30 minutes per day keeps the immune system strong. This can include brisk walking, cardio, yoga, biking, etc. More intense exercise can temporarily weaken immunity.

• Aim for 30-60 minutes of moderate exercise most days. This includes brisk walking, swimming, cycling, etc.
• High intensity interval training and prolonged exercise over 90 minutes can temporarily suppress immunity. Allow recovery time.
• Stay hydrated and don't over train. Consider reducing exercise intensity when sick.

Vitamin C acts as an antioxidant. Vitamin D helps regulate immune responses. Zinc assists immune cell growth and communication. Supplements may provide benefit when foods don't provide enough of these key vitamins and minerals.

• Vitamin C: 500-1000 mg daily is generally safe. Limit to 2000 mg.
• Vitamin D: 600-800 IU daily or up to 2000-4000 IU if deficient. Have levels tested.
• Zinc: Up to 40 mg daily. Take with food to avoid stomach upset.
• Consult your doctor before taking any new supplements.

Summary

Following public health recommendations on getting vaccinated, practicing good hygiene, disinfecting household surfaces, avoiding sick contacts when possible, and supporting your body’s immune system can reduce your chances of getting the flu this season. Consult your doctor for personalized guidance on flu prevention strategies.