It’s that time of year again. School and work places are buzzing with the excitement of a new season, while at the same time, there is the distinct sound of tissues being unwrapped all across the public spheres. The sound of sneezes is now louder than ever.
If you are reading this, chances are that you are already acquainted with the tightness in your chest which feels full of anxiety and even the slightest effort could revert all the hard work you put in to become healthy over the year.
That tension is genuine and if the influenza virus has ever used you like a punching bag in the past, you know how difficult it can be to recover.
The silver lining here is that there are scientifically backed methods to make sure that you do not catch the virus and I am here to help you utilize all of them.
In this article, I will take you through the myriad of suggestions which, when implemented, have the power to change your life for the better. With suggestions so achievable, everyone can and should be able to pull off these changes.
We all know or try to actively avoid known risk factors which can get us sick during the flu season.
Key Takeaways
- Effective preventative measures include keeping your hands away from your face and washing them frequently.
- Enhance your immune system with sufficient rest, proper nutrition, hydration, and physical activity.
- Put into consideration self-distancing, surface disinfection, and other public hygiene etiquette.
- Support others by acting early within clean boundaries.
- Should any flu-like symptoms appear, seek rest promptly and consult a physician if necessary.
The Start of the Season: Why the Flu Hits So Hard
Every year, the flu season arrives like an uninvited visitor. In addition to painful throat and cough symptoms, it also leads to long waits in clinics, work being skipped, social engagements being cancelled and for a subset of the population, the potential of severe health risks.
What makes this time of year so problematic is the rate at which everything escalates. The flu pays you no courtesy of an alert for its arrival. Take a sneeze for example. It trigger is someone helping themselves to a cough cover, followed by a hand on a doorknob. Those two actions are all it takes. In no time, you’ve touched your eyes or face and the flu virus has set up shop.
Worse is the fact that the majority of people don’t realize they are carrying diseases until far too late into the cycle. You spend one day feeling amazing. Then the next you feel fatigued and before you know it, you’ve taken down three others with you. This is why, in the first place, preventive measures can’t rest solely on individual responsibility. Taking precautions should also account for those around you.
The Power of Clean Hands and Clear Habits
It might lack complexity however put as simply as having clean hands will give you a greater chance of a smooth day.
Give a thought to all the items you touch in an hour—a phone, keys, elevator buttons, perhaps a railing on the train or bus.
Now picture someone with the flu performing these actions right before you. If you don’t wash your hands regularly and properly, that flu virus is bound to stick with you. And if you happen to eat something, rub your eyes, or scratch your nose? That’s how you access the virus.
Proper handwashing technique includes scrubbing your hands with soap for a minimum of twenty seconds.
It does sound excessive, but that duration allows soap the opportunity to remove the grime and viruses clinging to your skin.
If soap is not available, alcohol-based hand sanitizers offer some aid, although they don’t do the job entirely. Treat such sanitizers as a backup plan, not your prime approach.
There is a be habit that the majority of us do not realize exists, face touching. This tiny movement is among the most straightforward routes to falling ill. If you manage to become mindful of this and work towards curtailing it, you will reduce your risk in half without actively trying.
Build Up Your Defense One Day at a Time
Your immune system operates quietly in the background. You may not recognize it, but it is always at the ready. If you nourish your immune system correctly, it will offer you support when you need it the most.
However, if you attempt to wear down your immune system, it will lack the requisite strength to protect you. Adapting your daily routine is perhaps the most effective method of using your immune system.
Sleep, or more specifically the appropriate hours of sleep, makes up a critical part of the routine. Sleep is broken into different cycles, and each cycle aids in optimizing brain functions.
Along with sleep, nutrition also plays an equally protective role. Eating real meals consisting of fruits, vegetables, and lean meats go a long way. Regular consumption of water too helps considerably. A water deficient body lessens your overall strength; a dry throat makes you more vulnerable to infections.
Do not forget about the sun. Getting outside, even in cold weather, can aid your body in producing vitamin D, which in turn serves as fuel towards your immune system. Discuss with your physician if you are in dire need of a sun supplement, as it can keep course alongside lessening risks.
Stay Smart in Crowded Places
There are certain places you have to go regardless of the situation. Work, shopping, travel; all of it requires you to be around other people.
By exercising common sense into your actions, you can reduce some risks. Entering a room where everyone is coughing is not ideal. You should make an effort to keep your distance, and if you have to be closer than preferred, a simple face mask will suffice. While masks protect you, they also show that you care about your wellbeing.
Surface Hygiene matters as well. Pay attention to tables and other surfaces around you that may need cleaning. If you are at a café, be sure to disinfect the table before you sit down. To add on, cleaning icons like trays on airplanes may seem trivial but can be done under a minute while saving you days of being ill.
When Someone Around You Is Sick
Most people have suffered discomfort while working side-by-side with someone who is constantly coughing.
While there is a natural urge to assist one’s coworker, there is equally a desire to stay healthy oneself. In homes and offices, it is prudent to encourage sick people to isolate themselves in other rooms, when feasible.
In your household, request the sick person to utilize a different bed and refrain from using the same towels, cups, or utensils. Keep windows open if safe to do so; fresh air helps to move viruses out of the space.
In an office setting, if you have to work closely with someone who is sick, don’t share any phones, pens, or other items that come into contact with your hands or mouth. Also do not use shared surfaces or tools without wiping them first. These unremarkable actions could contribute to great change.
Why the Flu Shot Still Matters
Some may say that the flu vaccine does not “always work.” In a sense, this is correct. Like any other virus, the flu changes every year, and the vaccine may not always be able to keep up. However, there is still a reduction in risk exposure as a result of having received the flu shot, and one’s symptoms during illness are likely to be less severe.
Influenza vaccination can easily be obtained and administered in a number of places including pharmacies and sometimes even at your workplace. The entire process takes a few minutes and any soreness associated with the shot will resolve quickly. Most importantly, you will be left with the ability of your body to identify the virus later and respond to it more rapidly.
The effectiveness of vaccination can be compared to a seatbelt – it does not mean that you will not be harmed in an accident, but it improves your chances of coming away unscathed.
Keep Your Home a Safe Zone
The house is supposed to provide a refuge from the outside world – A place to relax, recover, and where no harm can come to you. If the house is unclean, then, counterintuitively, it can become a hindrance. Concentrate on the areas that you most commonly come in contact with – door handles, light switches, telephones, computer keyboards, and television remote controls. Sanitize them daily if there is an illness in the house, or at least a few times a week during the flu season.
Clothes, bedsheets, and towels should be laundered on a regular schedule. Letting them linger too long can lead to viruses sticking to the fabrics. If possible, warm water is the preferable option for washing.
Surprisingly, using humidifiers also assists in this regard. The flu virus can travel quite easily during dry air, and while the moisture surrounding the nose and throat will not eliminate the risk, it will certainly lower it.
Move More, Stress Less
Illness fighting exercises can be as simple as a casual stroll around the block. Flu-fighting blood equals a brisk walk. Idle blood means idle immune system. Without the need for a fully fledged gym membership or running five miles, all that one needs is to get out of bed, stretch, and be active in any way, shape, or form.
Stress is by far the biggest culprit around. Chronic stress weakens bodily defenses and throws one’s sleep, diet, and general well-being into the dumpster. Shelter in, set boundaries, and turn off the screens. Peaceful minds aid in the fortification of a tranquil body.
Help Your Kids and Loved Ones Stay Healthy Too
As a parent, you will recognize how school age children are prone to respiratory tract infections due to attending school where social interactions abound without proper infection control. Make sure you teach them proper washing like scrubbing hands and sneezing into their elbow. Change it to a routine and not a lecture. Children learn best through imitation, not just by being told.
If someone in the household becomes ill, do not delay taking appropriate preventative measures. While caring for the sick person, maintain strict infection control. Keep their personal items isolated. If possible, clean the air in the space and explain to your family the importance of these actions and collaborate.
If You Do Get Sick, Act Fast
Sometimes the most unwelcome guest, the flu, can invade no matter how diligent you are practicing all the best practices.
Frustratingly, the initial symptoms which may include – perceiving a chill, having a slight sore throat, or even mild headache – often appear benign.
Pay attention to them though. While temperate climates help one to be active, during such times it is better to just stay at home, sip fluids, and relax. The earlier you stop and let your body bounce back the quicker the turnaround.
Resistance often may lead to further deterioration. You make being unwell just stretch longer while risk allowing the ailment to spread. Work with your body instead. You are better off taking a single day at a planned downtime rather than five days away while not being functional.
If your symptoms are not improving or are worsening, do not speculate. Consult with your doctor. If you are at higher risk or have other medical concerns, they can provide tailored instructions on what to do next.
My Opinion
Seasonal flu does not have to incapacitate you. It’s not purely luck; it comes down to the decisions you make every waking hour. Maintaining proper hygiene, physical fitness, a tidy surrounding, and healthy routines is cleaning your habits. Those are minimal steps, but collectively, they fortify the barrier that separates you from sickness. Rather, you are ready, and you are never truly helpless.