Here’s the bad news: There’s no guarantee that you won’t be one of the millions of people to get the flu this year. The flu virus spreads rapidly, so it’s easy to be exposed in the process of going about your day.
Now, the good news: There are many simple steps you can take to reduce your risk of getting sick. If you do get sick, there are ways to reduce your risk of serious complications. We talked to UNC Health family medicine doctor Amber Komorian, MD, about how to keep your family safe during flu season.
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Get a flu vaccine.
Doctors recommend that everyone age 6 months and older get a flu vaccine every year.
“The flu vaccine is the most effective way to prevent the risks of flu,” Dr. Komorian says. “It can’t entirely prevent the flu, but your immune system will work so much faster and stronger against the flu if you do get it, and it protects against complications, the need for clinic visits, hospitalization and even death.”
The risk of serious complications is real. According to preliminary federal data from last flu season, as many as 1.3 million people required hospitalization because of the flu and as many as 130,000 people died.
“Think of the vaccine as a type of body armor that protects you and your loved ones,” Dr. Komorian says.
If you haven’t been vaccinated yet—the ideal time is September and October—you haven’t missed your chance.
“It’s never too late to get a flu vaccine,” Dr. Komorian says, noting that there are often flu peaks in February.
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Practice hand hygiene, wear a mask and disinfect surfaces.
It’s simple but effective advice: wash your hands frequently.
“Use antibacterial soap and wash for 20 to 30 seconds,” Dr. Komorian says. “When you do this consistently, you prevent transmission of respiratory viruses as well as gastrointestinal bugs.”
Be sure to wash before you eat, after using the restroom and when you return home after going out. Use hand sanitizer when you’re on the go, and use sanitizing wipes on surfaces such as grocery carts and airplane armrests. At home, regularly disinfect high-touch surfaces, such as doorknobs, remotes, toys and phones.
“When people in the home are sick, disinfecting surfaces will help other people not get sick,” Dr. Komorian says.
If you’re traveling or spending time in a crowded space or high-risk setting, such as a clinic or care facility, consider wearing a face mask, which protects you and the people around you.
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Maintain healthy habits.
Flu season coincides with the cold, dark winter months, a time when you may rather hibernate on the couch with comfort food rather than go to the gym or cook a healthy meal. Maintaining healthy habits will help to reduce your risk of flu and related complications.
“All of those habits are super helpful to the immune system, the cardiovascular system, the respiratory system, which means your body will be better able to respond to any exposure,” Dr. Komorian says.
Aim for at least 150 minutes of moderate aerobic exercise per week and at least two days of strength training. Make sure your diet has lots of fruits and vegetables along with whole grains and lean proteins. With a well-balanced diet, you’ll get the vitamins and minerals you need that will keep you healthy; there’s limited evidence that taking supplements will reduce your risk of flu, Dr. Komorian says.
It’s also important to prioritize sleep.
“The immune system revs up at night during restful sleep,” Dr. Komorian says, producing the cells and proteins that are key to fighting disease.
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Stay home when you’re sick.
Maybe you did everything you could and you’re still sick—now what?
You’re most contagious in the early stages of experiencing symptoms, so stay home when you start sneezing or sniffling.
“Rest is really important,” Dr. Komorian says. “It’s also important to keep up with your fluid intake and food. When we’re sick, we’re not as hungry or thirsty, but we need those things to restore the body.”
Some people are at higher risk for complications from the flu; the list includes people age 65 and older; people with lung conditions, heart disease, autoimmune conditions, kidney and liver disorders and weakened immune systems due to disease or medications; and people who are pregnant or have obesity. If you have one of those conditions, you may want to ask your doctor about a flu antiviral medication.
“These medications reduce the risk of severe symptoms and the length of symptoms,” Dr. Komorian says. “They’re most effective during the first 48 hours of symptoms, so don’t wait to reach out to your doctor.”
You can use over-the-counter medications such as acetaminophen and ibuprofen for fever and aches, and cough medicines and decongestants. Ask your doctor if you have any questions about these medications; some may not be appropriate if you have other health conditions or take other medications.
While the progression of the flu can differ, Dr. Komorian says that symptoms typically peak at day two or three, and around day five to seven you should start to feel better.
“You can go back to work or school when you haven’t had a fever for 24 hours, or when symptoms are starting to improve,” Dr. Komorian says.
Not feeling well? Talk to your doctor. If you need a doctor, find one near you.