Advertisement
Health

10 ways to stay flu-free

This step by step plan will help keep you and your family healthy right through to spring.
10 ways to stay flu-free

© Royalty-Free/Masterfile.

1. Get the latest vaccine

Flu viruses change slightly every year, so no two seasons are exactly alike. And "with pandemics, viruses grow up to be seasonal," says Allison McGeer, director of infection control at Mount Sinai Hospital in Toronto. "H1N1 was born last year and will be a teenager this year, so the seasonal shots will protect you from it."

Getting vaccinated is your single best defense against the flu, adds Danielle Grondin from the Public Health Agency of Canada. "We're very fortunate in this country to have access to flu vaccines," which can reduce your risk of illness substantially, she says.

If needles make you nervous, you'll be happy to hear that Health Canada recently approved FluMist, a nasal spray that squirts the vaccine up your nose. There's also a new, tiny needle on the market that injects the vaccine under the surface of your skin, instead of going deeper into your muscle. (Just know that if you want the nasal spray or the micro-needle, you'll probably have to get it from your doctor.) "Vaccines educate your immune system so it can recognize the flu virus when it comes along," says Glen Armstrong, head of the Department of Microbiology and infectious Diseases at the University of Calgary. "If you're not immunized, the flu virus will start to make you sick before your immune system says, 'Oh geez, there's something wrong here.' "

When's the best time to get vaccinated? Ideally before flu season arrives in November or December. Vaccines usually become available in the fall and once you've had your shot it takes two weeks for your immune system to kick in and start protecting you from the virus.

10 ways to stay flu-free© Royalty-Free/Masterfile.

2. Wash your hands

Scrubbing up is essential because you can easily pick up the flu virus by touching a contaminated surface and then your face. "It's surprising how often people touch their noses, mouths and eyes," says Danuta Skowronski, epidemiology lead for influenza at the BC Centre for Disease Control. One study found people touch their faces as often as once every four minutes. And "studies show that if you wash your hands five times a day, you reduce your risk of getting sick by a third," says McGeer. You don't need anything fancy: use plain old soap and water and rub for 20 seconds before rinsing and drying your hands. 

10 ways to stay flu-free© Royalty-Free/Masterfile

Advertisement

3. Take time to breath

Funny how a stressful day can lead to that familiar tickle at the back of your throat. Stress sends your immune system into a tailspin, and studies show it can impair how well your body responds to vaccines. To make sure your needle wasn't for nothing, Stephanie Clarke, a naturopathic doctor in Vancouver, suggests five to 10 minutes of deep breathing every day. "You can even do it at your computer," she says. "Just clear your mind and focus on your breath." It's that easy.

10 ways to stay flu-free© Royalty-Free/Masterfile

4. Stock up on sanitizers

For times when there simply isn't a sink in sight, your best bet is to rub your hands with a dollop of sanitizing gel. "I carry alcohol gel in my purse and use it religiously in the winter, especially after touching buttons on things like bank machines, because you pretty much know there are viruses there," says Shelly McNeil, an infectious disease specialist in Halifax. "And I know most people aren't washing their hands enough." Just make sure the sanitizer you're using contains at least 60 percent alcohol, or it won't be much more effective at fighting the flu than hand lotion. 

10 ways to stay flu-free© Royalty-Free/Masterfile

5. Clean surfaces

You may not want to hear this, but studies show viruses on surfaces like doorknobs can live for up to eight hours. Is toting a spray bottle of bleach everywhere you go the answer? "There's no point in being overly neurotic about it," says Skowronski. "About a million viruses could fit in the head of a pin, so you probably can't polish a surface enough to really get them all." But make yourself feel better by giving high-traffic surfaces an extra weekly swipe with all purpose cleaner. 

10 ways to stay flu-free© Royalty-Free/Masterfile

Advertisement

6. Eat well

   "Make sure you eat diverse and vibrant foods on a regular basis," says Clarke. "There's no magical food that will promote immune health on its own." She also recommends drinking green tea. "Studies show the catechins in green tea may inhibit the influenza virus," she says.

Another smart flu fighter is plain yogurt - or, more specifically the probiotics inside. Studies have found that probiotics may reduce the incidence of the flu and diminish how sick you get. "A large part of the immune system is found in the digestive tract," says Clarke. "Yogurt contains health bacteria that keep our intestinal flora balanced and working properly."

10 ways to stay flu-free© Royalty-Free/Masterfile

7. Take vitamin D

Flu season couldn't hit at a worse time: In the winter, we have less opportunity to reap the vitamin-D benefits of unfiltered sunlight, so "more people don't get enough vitamin D," says Clarke. "And it's an important immune-system regulator that may reduce the incidence of influenza." A new study from Yale University found that vitamin D can reduce the duration of flu symptoms and even prevent you from getting sick in the first place. Researchers in the U.S followed 198 healthy adults during last year's flu season and discovered those who had high levels of vitamin D in their blood were less likely to get sick.

Because sunlight is in short supply, eating vitamin-D-rich foods like milk and fatty fish helps, but take a supplement too. Experts now recommend that people take a 1,000 IU supplement of vitamin D every day.

10 ways to stay flu-free© Royalty-Free/Masterfile

8. Sleep tight

A good night's sleep does a lot more than help you feel refreshed and ready for action - it can also boost your immune system. Sleep loss impairs our immune function, says Clarke. "When you're sleep deprived, your white-blood-cell count goes down, making you more susceptible to the flu." In one study, a brave group of men and women were paid $800 to have nasal drops packed with large quantities of cold virus squirted into their nostrils. After being exposed to the virus, those who'd been logging less than seven hours of sleep at night were three times more likely to get sick than those who'd been snoozing for a solid eight hours or more. 

10 ways to stay flu-free© Royalty-Free/Masterfile

Advertisement

9. Steer clear of coughing co-workers

There's no doubt about it - the flu virus is highly contagious. Even engaging in a conversation with someone who's ill is enough to make you sick too. "When someone coughs or sneezes, they expel the flu virus into the air," says Armstrong. Coughing into their sleeve helps reduce how much they're emitting, but it's really best if sickies stay home. No matter how hard you try to avoid touching the elevator buttons at your office, it's the coughing, bleary-eyed co-worker standing next to you that's the bigger threat. The best thing to do is keep your distance. "Standing three feet away offers some protection, but there's no absolute line," says McGeer. So help ill colleagues with their workloads and support them staying home until they're well. 

10 ways to stay flu-free© Royalty-Free/Masterfile

10. Walk every day

"Staying fit contributes to your body's ability to fight off infection," says Armstrong. And if you get sick, regular exercise can make the difference between a mild flu or a serious case. One study of post-menopausal women found those who exercised regularly for a year got sick about half as often as those who didn't. Just make sure you don't overdo it - other studies suggest exercising more than 90 minutes a day can actually impair your immune system. So aim for 30 minutes of moderate exercise every day - a brisk walk is a good bet!

This giveaway is now closed. Thank you for participating!

For your chance to win a Cold and Flu Defense Kit from Shoppers Drug Mart, sign in and leave a comment below sharing your best cold and flu remedy. One winner will be randomly selected from the comments. The contest closes at 9 p.m. EST Wednesday, October 24, 2012. You must be a Canadian resident, 18 years or older, excluding residents of Quebec. No cash value. See Terms & Conditions.

10 ways to stay flu-freeRoyalty-Free/Masterfile

GET CHATELAINE IN YOUR INBOX!

Subscribe to our newsletters for our very best stories, recipes, style and shopping tips, horoscopes and special offers.

By signing up, you agree to our terms of use and privacy policy. You may unsubscribe at any time.

Advertisement
Advertisement