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As hard as it is to believe, summer is behind us, and cold and flu season is well on its way. But you don’t have to be caught unprepared for whatever the season throws at you- follow the simple steps outlined below, and you’ll be ready!
Cold and Flu Prevention:
Obviously, the very best thing you can do to prepare for the cold and flu season is to try to avoid getting sick at all! By taking care of yourself, you can minimize your risks of contracting illnesses.
Vaccines
One of the most important things you can do is ensure that your vaccines are current. Getting the latest COVID and flu boosters will help decrease your chance of contracting these illnesses; if you do get sick, your illness will likely be less severe.
If you are over 60, talk to your doctor about whether a vaccine against RSV would suit you. RSV is a severe respiratory virus that can be particularly dangerous for those with many chronic medical conditions, such as COPD or asthma.
Each year in the United States, RSV leads to approximately 60,000-160,000 hospitalizations and 6,000-10,000 deaths among adults 65 and older. This is the first year an RSV vaccine has been available, and your doctor can help you decide if it is something you should consider.
Lifestyle Habits that Help Prevent the Cold and Flu
Sleep: Getting enough good quality sleep is key to supporting a healthy immune system. Consistent sleep has been shown to strengthen the immune system, while not getting enough sleep can cause a weakened immune response. Your body needs to be rested in order to be best equipped to fight off infections!
Healthy diet: A healthy diet is similarly important in maintaining a strong immune system. Eating lots of fruits and vegetables, whole grains, and legumes helps support beneficial microbes in the gut. These microbes work to improve immune cell activity- which can lead to a stronger immune system. So why not grab an apple instead of a candy bar and help support your immune system the next time you are craving a snack!
Exercise: Did you know that exercise may help keep you from getting sick? For decades, scientists have observed that people who are fit and physically active seem to have lower rates of several respiratory tract infections. While the reasons for this aren’t entirely clear, it is just one of the many possible benefits of moderate exercise.
Hydration: Stay hydrated! Drinking enough water ensures that the mucous membranes lining your nose and throat stay hydrated, which helps them do their job of fighting infections better. Keeping them moist can also decrease the nasal irritation of coughing, sneezing, or even breathing!
Prevention Tools for Cold and Flu Season
Hand hygiene: Wash your hands with soap and water for at least 20 seconds at a time, or use an alcohol-based hand sanitizer if soap and water are not available. Avoid touching your nose and mouth, as that is a way to introduce germs to your system. If you cough or sneeze, make sure you do it into the crook of your elbow to help prevent the spread of germs.
Masks: If you can tolerate them, putting on a mask will help reduce your risk of contracting a respiratory illness. Consider wearing one if you visit a place with a high concentration of sick people, such as an Emergency Department waiting room or an Urgent Care.
Preparation:
Even healthy-eating, well-rested, hand-washing fitness enthusiasts will get sick every once in a while! Plan so you will be prepared when illness strikes. There is nothing worse than having to run to a pharmacy when you don’t feel well- make sure you have a few supplies on hand to get yourself through a typical winter illness. These can include:
Comfort Items for Cold and Flu:
Tissues, cough drops, and a humidifier are all helpful to have close by when you are not feeling well.
Fever-Reducing Medicine
In addition to a thermometer, ensure you have a supply of acetaminophen and ibuprofen on hand in case you develop a fever, headaches, or body aches. Remember, the generic versions are just as good as the name brands! You can get them over-the-counter too, which makes it easier to get.
Cough/Cold and Flu Medicine:
There are a number of cough/cold medicines on the market that can be helpful when you are sick. Medications that contain pseudoephedrine can be helpful for congestion; dextromethorphan and guaifenesin can be helpful for cough. Many products contain a combination of these cold medications- make sure you check the labels, as they may also contain acetaminophen or ibuprofen and you don’t want to take too much of any one drug accidentally.
Honey
As crazy as it may sound, honey is just as effective as dextromethorphan in reducing cough! A teaspoon or two of honey can be tasty and decrease cough frequency. Having some in your kitchen cabinet during the cold season could be quite helpful! Just remember that honey cannot be given to infants under one due to a risk of causing infant botulism.
Air Purifier
Having an air purifier in your home may be one helpful tool in helping to prevent the spread of illness from one family member to another. While it is not foolproof, it can be one way to improve your home's air quality.
Conclusion for Cold and Flu Season
Remember, while getting sick can be an unpleasant part of the winter months, there are things you can do that can help to ward off illness. Follow the tips above to help decrease your chances of getting ill, and collect supplies ahead of time so you’ll be ready if you do get sick. Before you know it, cold and flu season will be behind us, and it will be time to worry about ticks and mosquitoes again!
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