Written by John Dawood
Prevention is better than cure when it comes to the flu.
If we’ve learned anything about harmful microbes in the past few years, it’s that we need to be proactive about avoiding them. That’s especially true during the winter months, when we see an increase in cases of common colds, COVID-19, influenza, and respiratory syncytial virus (RSV).
Respiratory viruses — those that infect the upper respiratory tract (the nose, mouth, throat) or the lower respiratory tract (your windpipe and lungs) — are spread primarily when sick people cough, sneeze, or talk, sending infectious agents into the air. If you inhale them, you can get sick.
It’s also possible to contract a respiratory virus by touching recently contaminated surfaces and then touching your eyes, nose, or mouth, although the risk is considered lower compared to inhaled viruses.
I don’t want to get the flu shot. Now what?
Although the influenza vaccine is highly recommended by several public health agencies, many people choose not to get the flu shot for several reasons. Fear of needles, concern about safety, effectiveness and side effects of vaccines, and lack of time are some examples of the reasons why some might choose to delay or refuse the flu shot.
Whether you choose to get the flu shot or not, you should take other preventive actions in addition to vaccination that may help reduce the spread of viruses like the flu.
Strategies that can protect you:
Wash your hands regularly. Wash them after shaking someone’s hand; as soon as you get home from being out; and throughout the day before touching your face (especially your nose or mouth), preparing or eating food, taking medication, or blowing your nose. Get your hands soapy and scrub for 20 seconds. Soap causes virus particles to burst open. Gastrointestinal viruses are harder than other germs, which is why you need to wash your hands a little longer to protect against them.
Clean and disinfect frequently touched surfaces. Regularly clean and disinfect high-touch surfaces and objects in your home. High-touch surfaces to focus on include doorknobs, light switches, countertops, and other areas that people frequently touch.
Wear a face mask. Face masks help keep viruses from entering your nose or mouth. Consider wearing a mask in crowded indoor settings, such as a theater, where germs move easily from person to person. This is particularly true if you have lung or heart disease and therefore, are more vulnerable than most people if you get a respiratory infection.
Use caution around sick loved ones. If family members in your home have a respiratory or gastrointestinal bug, you avoid close contact, wear a mask when you’re near them, and wear rubber or latex gloves to clean up after them. To disinfect surfaces contaminated by respiratory viruses, use commercial disinfectants or a 70% isopropyl alcohol solution.
Cover coughs and sneezes. Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it. If you are sick, limit contact with others as much as possible to keep from infecting them.
Boost your immunity.
Your first line of defense is to choose a healthy lifestyle. That includes maintaining good anti-germ strategies and taking care of ourselves — getting enough sleep each night, eating a healthy diet, limiting alcohol consumption, not smoking, and staying active.
Boost your immunity with vitamins and minerals: Certain vitamins and minerals are key for immune health, such as zinc, vitamin D, and vitamin C. Deficiencies in some vitamins may weaken your immune system. Taking supplements of these vitamins may help support immune system function. However, taking megadoses of a single vitamin is not recommended. More is not necessarily better.
Some herbal products such as Black Elderberry and Echinacea may support the immune system during flu season. Although these preparations have been found to alter some components of immune function, so far, there is no evidence that they bolster immunity to the point where you are better protected against infection and disease.
The combination of those habits keeps the immune system robust and ready to fight invading microbes.
