12 Tips to Stay Healthy During Flu Season

With busy work and home lives, most people don't have time to be stuck in bed fighting the flu virus. Now that flu cases are spiking, it's important to do everything you can to stay healthy.

The CDC estimates that during the recent flu season stretching from October 1, 2023 to February 10, 2024, there were an estimated 24 to 44 million flu cases. These led to about 11 to 20 million medical consultations, with hospital stays ranging from 260,000 to 540,000.¹

To help you and those around you stay healthy during the rest of this difficult flu season, follow these 12 tips.

1. Stay Home if You’re Feeling Sick

If you're not feeling well, the best thing you can do is avoid close contact with people. In other words: Stay home. Don't travel unless absolutely necessary. This includes running errands or going to work or school.²

The early symptoms of the flu can vary from person to person, and sometimes, they might be deceptively easy to discount. If you're feeling run-down and think you might be coming down with something, take precautions and stay home if you can. Early flu symptoms might include any or just one of the following: fever, body aches, a mild cough, sore throat, headaches, runny nose or just feeling more tired than normal.³

If you have symptoms, talk to your doctor. They might recommend getting tested so you can confirm the flu and take an antiviral, if recommended.³

2. Wash Your Hands

You'd be surprised how something as simple as washing your hands can help in your quest to stay healthy. In fact, consistent handwashing can prevent 1 in 5 respiratory illnesses, like the flu or a cold.⁴

When washing your hands, use running water, apply soap and fully lather your hands, including between your fingers, under your nails and the backs of your hands. And don't rush! Scrub your hands for at least 20 seconds before rinsing.⁵

3. Avoid Touching Your Face

Germs from the flu spread more easily if you touch something contaminated and then touch your eyes, nose or mouth. So if you haven't had a chance to wash your hands, make sure you don't touch your face.²

4. Cover Your Mouth and Nose

The flu spreads through droplets in the air. So if you're coughing or sneezing, cover your mouth and nose with a tissue.² If you can't do that, at least cough into the inside of your elbow rather than your hand, so you won't touch anything with your contaminated palms.⁶

You might also consider wearing a mask on your face if you have to be around other people, especially if you think there's even a slight chance you might be feeling unwell. Masks can even help reduce transmission if you're sick at home but have other household members who can catch it from you.³

5. Get Plenty of Rest and Stay Hydrated

Getting enough rest and hydration are key factors in staying healthy. Getting seven to nine hours of sleep every night can help your immune system fight off illnesses better. Try going to bed and getting up at the same time every day to get your body used to good habits.⁷

Staying hydrated also helps you fight off bugs better. Drink clear fluids (including lots of water) to help your blood circulation, keep your nose and throat moister and loosen mucus.⁷

6. Eat Healthy

Eating a balanced diet helps all your cells function better, including your immune system. Nutrients like vitamin C, vitamin D, selenium, iron and protein are all important for a well-functioning immune system and body. If you eat mostly ultra-processed foods, lots of refined sugar and very few vegetables, this could negatively impact your immune system. So try to maintain a healthy, balanced diet with whole grains, fruits, vegetables and lean protein.⁸

7. Exercise Regularly

Staying physically active can boost your immune system to help fight off bugs. Regular exercise can help your blood circulate more (which carries all those white blood cells and antibodies), briefly raises your body temperature and lowers stress hormones. On top of that, all the benefits that exercise gives to your heart and lungs can help you be in better shape to fight off illness.⁹

Even just a small amount of moderate exercise can help, like walking for 20 to 30 minutes a day, going to the gym, biking with your kids a few times a week, playing golf or attending cardio classes.⁹

8. Consider Getting a Flu Shot

Despite variations in vaccine effectiveness, getting a flu shot annually is key to lowering your chance of getting the flu by 40% to 60%.¹⁰ And if it doesn't prevent you from catching the flu entirely, it might help make the illness less severe.³

9. Use Hand Sanitizer

While soap and water are best for handwashing, if you don't have access to these, then hand sanitizer is a great alternative. Just make sure the type you're using contains at least 60% alcohol.⁵

10. Avoid Close Contact With People Who Are Sick

As best you can, try to avoid close contact with anyone who is sick.² The more you are around sick people, the more likely you are to catch something. If you have to visit a healthcare facility or doctor's office (where you're more likely to be around people who are sick), try to take extra precautions like wearing a mask, not touching your face and using hand sanitizer.

11. Disinfect Surfaces at Home

Flu prevention includes healthy actions at home, too. Make cleaning and disinfecting surfaces in your house a habit. This is especially important if someone in your home is sick.²

While you're sanitizing obvious surfaces like countertops, don't forget other things you routinely touch, like your computer keyboard, cell phone, pens, doorknobs, light switches, stair railings and the like.⁶ You'll also want to wash your bedding, blankets, sheets and any clothes your sick family members wore while they were ill. Disinfect the bathrooms thoroughly as well.¹¹

12. Manage Your Stress Levels

Managing your stress can help you stay healthier, whether you're sick or not.² Of course, this isn't as easy as it sounds. Start out small with a few techniques that can help lower your stress levels. Consider trying meditation, exercise, spending time with friends, a hobby you find calming or even mindful breathing techniques.⁸

While there's no surefire way to guarantee you won't catch the flu, these measures can do a lot to help keep you and your family healthier during cold and flu season. If you have any questions or worries about your health, contact your doctor right away.

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Author Bio

Stephanie Dwilson specializes in science journalism, breaking news and animal health and is a business owner, non-practicing attorney and writer.