It’s that time of the year when the temperature starts to drop, winter weather is setting in, and more and more people will be coming down with a cold or flu . It is always important to stay healthy during the colder months, and despite the availability of vaccines, coronavirus is still around and infections rates tend to rise in the winter.

Flu season in the US occurs in the fall and winter and usually peaks between December and January, according to the Centers for Disease Control and Prevention (CDC). Since 2010, the CDC estimates between 140,000 and 170,000 people are hospitalized each year as a result of the flu. Fortunately, there are a several ways to reduce the chance you will catch the flu or get a cold...

 

1. Wash your hands and stay clean!

Hygiene is vital in preventing infection. If you have contaminants on your hands, it is all too easy to spread it to the rest of your body if you touch your face or mouth. Regular hand washing and sanitizing can reduce the chance you'll be exposed to nasty bugs and germs.

The emergence of COVID-19 led to a greater awareness of the importance of hand hygiene, with many of us stepping up our hand-washing game to help prevent the spread of infection. Fortunately, these good habits can also help protect you from other common viruses and ailments, such as the common cold and flu.

Always carry a bottle of hand sanitizer and use it regularly to minimize the chance you will spread germs or contract a virus. When possible, wash your hands throughly with soap and water.

 

2. Eat healthily

Don’t skimp on those green vegetables this winter! Having a healthy and balanced diet helps keep the body strong and ready to fight off infections. Make sure you are getting all the important vitamins and consider adding more fruit and vegetables to your diet.

Which vitamins do I need?

All vitamins are important components of a balanced diet and for maintaining good health and certain vitamins may help stave off cold and flu or help speed up recovery. Vitamin C, found in oranges, strawberries, broccoli, kale, and many other vegetables, is often recommended as a remedy for the common cold, although research is mixed as to whether it actually helps as a means of prevention or cure. Despite this, some studies suggest vitamin C can be beneficial when you are sick, helping to shorten the duration of the ailment.

Research also suggests vitamin D could lower the risk of infection and the common cold. Analysis of clinical trials involving people taking vitamin D supplements revealed a link between supplementation and a reduction in the proportion of people having an “acute respiratory infection”. However, there is still some debate among medical professionals and researchers as to how effective vitamin D is in preventing the common cold.

Zinc is also associated with the prevention of the common cold. Often taken in the form of zinc lozenges, this mineral helps the body fight off infection. For treatment of the common cold, try taking zinc lozenges as soon as cold symptoms start to appear. However, if you already have sufficient zinc in your diet, there is little evidence that zinc supplements help treat the common cold.

Ultimately, supplements can be useful in boosting your vitamin and mineral levels, but it is more important to eat healthily, as this should provide you with all the vitamins and minerals needed to maintain good health, support your immune system and help you get well quickly if you do succumb to the common cold or flu.

 

3. Exercise regularly

We all know regular exercise is good for your health, but did you know it can help boost the immune system and help you avoid infection? A study published in the British Journal of Sports Medicine found people who exercise regularly are less likely to develop a cold or the flu.

According to the World Health Organization, adults between 18 and 64 years of age should get at least 150 minutes of moderate to intense physical exercise each week. As well as helping fend off infection, regular exercise is also beneficial in preventing a host of other medical conditions, including stroke , coronary heart disease, diabetes type 2 and depression.

Furthermore, regular exercise can help reduce stress levels and accelerates the circulation of white blood cells, which help the body fight diseases such as the common cold.

 

4. Get plenty of sleep

Sleep is essential for the body’s healing processes and for preventing illness. It allows time for the body to recover from ailments and to ensure the immune system remains strong. Eight hours is usually the recommended amount of sleep for an average adult, but when you are ill or are under significant stress, more may be beneficial.

Tips for sleeping well with a cold or the flu

• If you struggle with congestion, try using a vaporizer or humidifier at night to loosen congestion and help you breathe more easily.
• Be careful with your medication! Some cold and flu medications contain caffeine and other active ingredients that will keep you awake.
• Gargle with warm salt water before bed, particularly if you struggle with a sore throat and hacking cough.
• Prepare for bed properly. Stick to a schedule, turn off all electronics and screens and consider having a bath or shower before heading to bed.

 

5. Consider a flu vaccine

It may seem obvious, but this is one of the simplest precautions you can take to protect yourself against the flu. For the 2023/24 flu season, all vaccines are quadivalent (designed to protect against four different strains), and there are several flu vaccine options available:

• Standard-dose flu vaccines without adjuvant, manufactured using virus grown in eggs and administered via injection into the muscle. Suitable for those over 6 months of age unless stated below.
  • Afluria Quadrivalent (Seqirus) - Indicated for those 3 years of age and older
  • Fluarix Quadrivalent (GlaxoSmithKline)
  • FluLaval Quadrivalent (GlaxoSmithKline)
  • Fluzone Quadrivalent (Sanofi Pasteur)
• Standard-dose flu vaccines manufactured using virus grown in cell culture, and approved for individuals 6 months of age and older. Administered via intramuscular injection.
  • Flucelvax Quadrivalent (Seqirus) - 6 months and older
• High-dose flu vaccines, manufactured using virus grown in eggs and administered via intramuscular injection. Suitable for those over 65 years of age.
  • Fluzone High-Dose Quadrivalent (Sanofi Pasteur) |
• Standard-dose flu vaccine with MF59 adjuvant (egg-based vaccine). Also administered via injection into the muscle and suitable for those over 65 years of age. The adjuvant is an ingredient added to promote a better immune response and can reduce the amount of virus needed to manufacture a vaccine, which can in turn boost supply of a vaccine.
  • Fluad Quadrivalent (Seqirus)
• Recombinant HA vaccine, made without influenza virus or eggs and approved for those over 18 years of age. Administered via injection into the muscle.
  • Flublok Quadrivalent (Sanofi Pasteur)
• Live attenuated flu vaccine, manufactured using eggs and administered via a single-use nasal spray. Suitable for individuals between 2 and 49 years of age.
  • FluMist Quadrivalent (AstraZeneca)

The Centers for Disease Control and Prevention (CDC) recommends that everyone over six months of age is vaccinated against the flu, particularly those considered high risk of serious complications from influenza. The only groups it recommends do not get a flu shot are children under 6 months of age, people with a severe life-threatening allergy to an ingredient in a vaccine, and potentially those who have had a severe allergic reaction to a flu shot in the past.

If you fall into one of the last two categories, it is advisable to discuss you options with your healthcare provider. The CDC also advises you to speak to your doctor or healthcare provider if you have a history of Guillain-Barré Syndrome. If you are feeling sick, it is also advisable to talk to your doctor about your symptoms before getting a flu vaccine.

Make sure you get your flu vaccine this year and take all the necessary steps to protect you and your family against cold and flu this season.