With dropping temperatures and colder weather, flu season is in full swing.
Waking up with a sore throat, chills, or a congested nose can signal that your day won’t go as planned.
In most cases, however, the flu clears up within a few days, and there are simple preventative measures to reduce your risk of catching it. Fortunately, these steps don’t take much effort and can help you stay healthy through the winter season.
Besides getting the flu vaccine, there are some everyday changes that can help prevent illness. Bundling up with warm clothing like jackets, gloves, and scarves is a good start, but it’s not the only step to take.
According to the American Red Cross, washing your hands for at least 20 seconds, thoroughly cleaning your space, and covering your mouth and nose while sneezing contribute largely to flu prevention.
Small actions, like using a humidifier, can help thin mucus by keeping the air moist. Catholic Health advises that washing clothes in hot water can kill microbes, preventing them from spreading.
Even if you follow all the preventative steps, you may still catch the flu.
According to the U.S. Centers for Disease and Prevention (CDC), flu symptoms can include a bad cough, fever, muscle aches, fatigue, and sometimes vomiting. Adults over 65 and young children are more likely to experience complications like pneumonia, but the flu can affect anyone. Symptoms usually last from a few days to under two weeks.
The first thing you should do is hydrate. MI Express explains that high fevers can cause excessive sweating, while vomiting and diarrhea can deplete electrolytes. Drinking water and consuming hydrating foods helps speed recovery.
Resting is equally crucial when you have the flu. Being sick takes a toll on your body and immune system, so you should sleep in order to reduce that illness. It’s safer not only for yourself, but other people, as well. If you’re at home resting, then you can’t spread germs to others. If lying down causes nausea, elevate your head with pillows to reduce acid reflux.
Avoid sugary foods and coffee, Unity Point Health notes. Sugar worsens dehydration, and coffee can interfere with rest, both of which slow recovery.
The CDC warns that no over-the-counter medication can cure the flu, but Tylenol or Advil can help relieve aches and pains. Doctors may also prescribe antiviral medications in some cases. Antibiotics are ineffective, since the flu is caused by a virus, not bacteria.
A warm bath or shower can clear sinuses and help with getting ready for rest. (Cold showers, as expected, have the opposite effect.) Even if your core temperature is hot, a cold shower may worsen symptoms.
For sore throats, Healthline recommends gargling warm salt water; mix ½ teaspoon of salt in 8 ounces of warm water. Warm water is more comfortable, though there’s no health difference compared to cold water. Optional additions like honey, lemon, or ginger can improve taste.
According to MI Express, hydrating foods – such as cucumbers, watermelon, yogurt, and oatmeal – help the body retain water and are easy to digest. Broth, especially chicken broth, also helps by providing protein to aid muscle recovery. Vegetable broth is a suitable alternative for nutrients and hydration.
If flu symptoms last longer than two weeks, it’s important to see a doctor. The flu can lead to other illnesses, so early medical attention is the safest approach. Continue practicing good hygiene: Avoid touching your face, wash your hands frequently, and cover your mouth when coughing or sneezing. Stay safe this flu season!
