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By Tammy Worth
Getting the flu is no walk in the park, even if you’re a healthy individual. The contagious respiratory illness can cause symptoms such as fever, chills, a cough and fatigue. And if you are over age 65 or have a chronic health condition like asthma, diabetes or high blood pressure, you are at higher risk for it turning into pneumonia or bronchitis. In rare cases, flu can lead to congestive heart failure or organ failure.
Some of this may sound scary, but the good news is that preventing the flu — or keeping extreme symptoms at bay — takes only a couple of minutes at your doctor’s office and is covered by most health insurance plans. The best line of defense is an annual flu shot.
Along with a flu shot, there are a host of other ways to help you avoid getting sick. Read on to find out how to protect yourself and your family this winter.
Flu shot 101
Flu cases usually start popping up every year in October and last through May. It’s best to get your flu shot one to two months prior to flu season because it takes a couple of weeks for your body to develop immunity after getting the shot. Immunity is at its strongest one to two months after vaccination, and it gradually declines from there.
The flu shot changes each year based on different strains causing the most illnesses, so you do need one annually. The vaccine helps you produce antibodies that protect you from the virus. The shot is available at many doctors’ offices and some pharmacies. It’s inexpensive and is covered by most health insurance plans.
The shot is recommended for anyone over the age of 6 months. Getting one reduces your chances of having the flu. And if you do contract the virus, having the shot means you’ll be less likely to develop complications or end up in the hospital.
You may have heard you can get the flu from a flu shot, but that’s not true. The shot is made from inactive viruses, or certain parts of a virus. Some people, however, do have mild reactions that can include a swollen or tender area at the site of the injection.
One thing to note: If you are 65 or older, it’s recommended you get a different flu shot than younger people. These high-dose vaccines will help your body build a stronger immune response to the flu. There are a few of these types of vaccines on the market, and you can talk with your doctor about which one is right for you.
Keep it clean
Trying to avoid germs can also help protect you from the flu. A great way to do this is by washing your hands often, keeping surfaces clean and avoiding touching your face too much.
To keep your hands clean, use soap and water and rub them vigorously for at least 20 seconds.
Give extra care to your fingernails and anywhere you wear jewelry. When you’re done, dry your hands with a disposable towel and, when you’re in public, use that towel to turn off the faucet. If you’re going to be someplace where you can’t wash your hands, carry a hand sanitizer made of at least 60% alcohol.
You should also be mindful of what you touch throughout the day. The flu virus can stay on surfaces for up to eight hours. When you’re in public, remember it can be on anything — menus at a restaurant, computer keyboards at work and door handles. At home, it’s a good idea to clean surfaces that people touch a lot, such as handrails, remote controls and light switches.
Whether at home or away, remember to limit touching your eyes, mouth and nose. If you have germs on your hands, these areas allow the flu virus straight into your body.
Fresh air
You can get the flu by touching things that have the virus on them. But it’s also possible to get it through the air. When someone coughs or sneezes, droplets containing the virus get in the air, and you can breathe them in through your nose or mouth.
You can help prevent airborne illnesses such as the flu in several ways. Wear a mask when you are around someone who is sick. Avoid being too close to a person who has the flu; it’s recommended to stay at least 3 feet away. If you’re gathering with people during flu season, try spending time with them outside to reduce your risk.
When you’re inside, you can open windows if the weather isn’t too cold. Using air purifiers is another way to keep indoor air fresh and cut down on germ transmission.
A healthy lifestyle
Being healthy can also help you avoid the flu, or if you get it, have milder symptoms. Some unhealthy habits such as smoking, drinking heavily or not getting enough sleep weaken your immune system. A strong immune system will help you fight off the flu and other viral conditions.
Ways to help boost your immune system include:
- Eating a balanced diet with plenty of colorful fruits and vegetables, which have antioxidants to help with immunity.
- Getting regular exercise (150 minutes of moderate or 75 minutes of vigorous exercise each week), which improves the function of your heart, lungs and immune system.
- Managing stress — because too much can increase levels of cortisol in the body, which suppresses immune function.
- Getting seven to nine hours of sleep each night because your body produces proteins that fight infection while you sleep.
A final note about keeping you, your family and friends healthy during flu season: If you get it, don’t spread it. If you think you may be coming down with the flu or a cold, cough or sneeze into a tissue, and if you don’t have one, use the crook of your elbow, instead of your hand.
Wash your hands regularly and wipe down the surfaces of things you and others in your household touch regularly. If you can stay away from others for a bit, work from home or stay in your room for 24 hours after your fever is gone (without the use of drugs such as acetaminophen). The best way to kick the flu is to stay home, get rest and hydrate your body.
For more information on avoiding the flu and staying healthy this winter, visit us at kp.org/sandiego.
