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10 Tips for Staying Healthy During Flu Season


Introduction


Ever since Thanksgiving break, the flu has been on the rise. The CDC estimates there have been at least 4.6 million flu cases, 49,000 hospitalizations, and 1,900 deaths so far in this season. In the U.S., flu season typically hits during the fall and winter, with the worst of it happening between December and February. Understanding how to prevent the flu this season will help you stay healthy and protect yourself and your family.


Understanding the Flu

  • The flu (Influenza) is caused by a virus. It is an infection of the respiratory system (nose, throat, and lungs).

  • There are different types of Influenza. The types that cause the most illness during flu season are Influenza A and Influenza B. Type B is less severe than Type A.

  • Common symptoms of the flu include a sore throat, runny or stuffy nose. These symptoms are similar to those of other illnesses, such as a cold.

  • Children are more likely to get ear pain, diarrhea, or vomiting with the flu.

    More common flu Symptoms:

    • Fever

    • Cough

    • Muscle aches

    • Sweating and chills

    • Headache

Preventive Measures

1. Get Vaccinated

2. Practice Good Hygiene

  • Handwashing is important in preventing the spread of germs. Wet your hands, lather with soap, and scrub for 20 seconds.

  • Cover coughs and sneezes. Always sneeze into your elbow or into a tissue. Make sure to properly dispose of used tissues.

  • Avoid spreading germs by limiting how much you touch your eyes, nose, and mouth.


3. Maintain a Clean Environment

  • Daily clean and disinfect frequently touched surfaces, such as faucets, handles, refrigerator doors, light switches, keyboards, and toilets.

  • Wash clothes, towels, and bed sheets using hot water cycles, especially if someone at home is sick.

  • While it doesn't take the place of cleaning, letting in some fresh air can really help.

  • Don't forget the commonly missed areas!

    • Common missed areas:

      • Remote controls and gaming controllers

      • Cell phones and tablets

      • Refrigerator and appliance handles

      • Light switches and door handles

      • Trash cans (which can hold germs from tissues) 


Personal Health Practices

4. Stay Hydrated

  • Water helps white blood cells fight infections and keeps your nasal mucous membranes moist, helping block germs effectively.

  • Drinking enough fluids helps thin out mucus, making it easier to cough up and reducing chest and nasal congestion.


5. Prioritize Nutrition

  • Eating healthy foods gives your body the nutrients it needs to fix tissues, boost your immune system, lower the risk of infections, and reduce inflammation, helping you bounce back faster.

  • To give your immune system a kick, try eating citrus fruits for that vitamin C boost, yogurt for probiotics and vitamin D, and grab some nuts and seeds for vitamin E. Don’t forget to add leafy greens and orange veggies—they’re great for vitamin A. Also, foods like garlic, ginger, turmeric, fatty fish, and mushrooms are awesome for fighting infections and reducing inflammation.


6. Get Adequate Sleep

  • Sleeping less than six hours increases the likelihood of catching viruses, while adequate rest helps prevent illness and shortens its duration.

  • Ensure the bedroom is quiet, dark, and cool. If needed, use blackout curtains, eye masks, earplugs, or white noise machines. Switch off your screens an hour before bedtime.


Emergency Preparedness

9. Know When to Seek Medical Attention

  • If you're at high risk of serious flu complications, make sure you're prepared to (potentially) see a doctor.

    Think about these factors that might increase your chances of getting really sick from the flu.

    Factors:

    • Age: Flu symptoms are generally more severe in young children and adults over 65.

    • Weakened Immune System: Those with a compromised immune system are more likely to catch the flu.

    • Chronic Illness: People with asthma, lung diseases, diabetes, metabolic issues, or problems with their kidneys, liver, or blood are at a higher risk.

    • Race: In the U.S., Native people, black people, and Latinos may have an increased risk.

    • Pregnant: Being pregnant or giving birth during flu season raises flu complications.

    • Obesity: People with a BMI of 40 or more are at a higher risk.


10. Stock Up on Supplies

  • It is always a good idea to be prepared for illnesses. Having a saline spray on hand can help with a stuffy nose. During the winter months, it tends to be drier, so having a humidifier available when needed can help as well. If sick, having over-the-counter (OTC) medication is essential!


Conclusion

  • These are 10 tips for staying healthy during flu season. We hope you enjoyed reading this blog! The Center Clinic invites you to implement these tips and share this info with others.



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