DISCLAIMER: The information provided here is not professional medical advice. I am not a doctor, nor am I your doctor. The following list is for informational purposes only. Seek the advice of a medical doctor or other medical professional for all medical matters.
Getting sick during flu season is not inevitable. There are many simple ways to prevent, minimize, and mitigate illness.
Like Oprah’s Favorite Things, I have a few favorite tips of my own to help you successfully navigate the typical flu season.
Below are a few resources you can easily use to help you get through flu season healthier and happier.
Note: These resources are NOT affiliates and are not sponsored. Everything below is a product or resource that I personally use or trust.
1. Exercise
Experts agree that being physically active can reduce stress, help prevent weight gain, and maintain or improve your current level of health. Physical exercise also boosts human immune systems. As little as a 30-minute walk 3 times a week can make you stronger and healthier.
If you already exercise regularly, don’t give up your workouts!
If you aren’t currently exercising but would like to begin, the National Institute on Aging (NIA) shares the following words of wisdom for folks who want to become more physically active:
“Deciding to become physically active is one of the best things you can do for your health. Exercise and physical activity are not only great for your mental and physical health, but they can also help you stay independent as you age. If you want to get started with exercise, start slow and consider talking to a doctor about the exercises and activities that are best for you. A few questions you might ask are:
- Do I have any health conditions that might affect my ability to exercise?
- Are there any exercises or activities I should avoid?
- Is my preventive care up to date?”
Learn more at the NIA website here.
2. Reduce Stress
One of the great benefits of exercise is stress-reduction. The COVID-19 pandemic disrupted lives around the globe. While we’re fortunate to have vaccines and other mitigating tools for the virus, mental health has become a more prominent talking point but has lagged behind in services available.
If you need professional help, you can find resources at the National Alliance on Mental Illness (NAMI) and the Substance Abuse and Mental Health Administration (SAMHSA)
The U.S. Surgeon General, Vivek Murthy, teamed with Calm, a meditation app, to create a series of meditations that anyone can do. Try the introductory meditation HERE.
If you want to relax physically, Yoga By Adriene is a great place to begin. Adriene’s calm presence and gentle instruction are a great way to combine physical movement and mental strength. Give her a try if you need a calming, stress-busting stretch.
3. Vaccinations
The best infection is the one you DON’T get.
Influenza is only one of many illnesses that can be transmitted during flu season. The Centers for Disease Control (CDC) recommends handwashing, social distancing, masking, and proper ventilation to help reduce the risk of getting or transmitting viruses that can cause infection in yourself and others. Vaccinations can protect you from getting sick or requiring hospitalization.
Get a flu vaccine every year. Check when you are due for the next COVID-19 booster as well as routine vaccination boosters.
Vaccination effectiveness may wane over time. Being current on vaccinations means your immune system is primed to respond if a virus makes it past other defenses.
4. Virus Mitigation Techniques
Most flu and flu-like viruses are transmitted through the air through tiny droplets when an infected person coughs or sneezes near a susceptible person. Keep your distance from others when possible. Sneeze into your elbow or a tissue to avoid the spread of viruses.
Wash your hands frequently (hand sanitizer works too) and clean surfaces others have touched before you touch them. Better yet, avoid touching anything if you don’t have to. My friend and I make a game of not touching door handles in public by opening doors with our hips or feet.
Masks put a breathable barrier you between you and potential aerosols containing viruses.
As a healthcare worker, I have worn LOTS of masks. This N95 mask from BreatheTeq is easily the most comfortable N95 mask I’ve used. Highly recommend. Make sure you order the size that fits snugly to your face for the best protection.
Ventilation is important too. If its warm enough, open a window. The fresh air will help disperse droplets carrying virus particles.
If you’re like me, you work in an office where windows DON’T open. Even if they did, the low temperatures of North American winters would discourage open windows. A great solution to improving the quality of air in your immediate area is the Munchkin portable HEPA filter air purifier. It purifies 7 cubic feet of air per minute and is the size of an insulated mug. The unit conveniently charges via USB port. I run this HEPA filter on my desk every day to create a protective of purified air around my personal space.
5. Store Pickup or Delivery
I recently began using my local grocery store’s pickup option. I order online, pull my vehicle into a designated parking spot, let the store know I’m there, and they load my car for me. GAME CHANGER! I’m not sure I will ever go back to walking through a grocery store!
During flu and cold season (and now with COVID rearing its ugly head again) no contact purchases are safe and easy. At my grocery store, customers are eligible for free pickup service after spending $30.
Many stores don’t have an order minimum for pickup. Check out your local stores online to see if they offer an order pickup or delivery option.
6. Good Nutrition
Good nutrition has long been known as the foundation of healthy living. In fact, Hippocrates said:
‘Let thy food be thy medicine and medicine be thy food’
A great deal of research has been done on nutrition. With so much nutrition information available, it can be difficult to choose a healthy food path. Years ago, the Grapefruit diet was all the rage. Keto and paleo are now popular. How do you know what is the best choice?
Dietary Guidelines for Americans shares a great pdf you can download HERE. The brochure breaks down guidelines and suggestions for ages infant through older adults.
Generally speaking, whole foods including fruits, vegetables, grains, nuts/seeds, and lean proteins are recommended. Add in regular physical activity and you’re off to a good start.
A great company that takes a holistic approach to diet and exercise is Precision Nutrition. Precision Nutrition Personal Coaching takes a practical, behavioral approach to achieve long-term transformation results.
7. Reduce Alcohol Consumption
I don’t know a single, solitary physician who will recommend you begin drinking alcohol to improve your health. Although some studies have shown benefits from the antioxidants in red wine, recommended servings are limited to one glass of wine per day and haven’t proven to make tremendous health improvement.
Alcohol also can disturb sleep patterns, contribute to fatty liver disease, and, of course, may lead to alcoholism.
Alcohol also depresses the immune system, which should be avoided during flu season.
But are you ready to give up alcohol completely? No alcohol challenges like ‘dry January’ and ‘sober October’ are becoming more and more popular. They are an easy way to explore what it feels like to abstain from alcohol.
This may be a fun time to try mocktails. Find a recipe that uses fresh fruit and vegetable juices in keeping with whole foods nutrition. This Coconut, Cucumber, Lime, and Mint Cooler from Town and Country is just the thing.
Discuss alcohol consumption with your doctor. You may find that the negative effects of alcohol outweigh the positives during flu season.
Conclusion
While we have no control over the influenza virus (or other viruses for that matter), we CAN control how we approach flu season.
The tips above work not only for flu season, but year around. Imagine living a longer, healthier life using these simple tips and tools. I encourage you to explore and take action for yourself.
You’re worth it!
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