8 Tips For Staying Flu-Free This Winter

 Winter, a season that has been associated with warm cuddles, hot chocolate and scarfs, also ushers in the less charming wave of sniffles, sore throats, and seasonal fevers. The chill in the air might be inevitable, but keeping the flu at bay doesn’t have to be. Navigating flu season requires taking proactive, thoughtful steps to protect yourself and your loved ones, ensuring that the joys of winter aren’t overshadowed by bouts of illness.

Below mentioned are eight easy and effective tips to help people breeze through the winter months, minimizing chances of getting sick.

1. Avoid Cold Temperatures and Dry Air - Flu viruses love cold, dry air as it helps them to thrive. Stepping out, dressing warmly and keeping the body from sudden drops in temperature helps people to maintain their body temperature. When indoors, a humidifier can help to keep the moisture levels high and avoid the prevalence of dry air.
2. Avoid Crowded Area - Avoiding close contact, especially in crowded or poorly ventilated spaces during flu season, significantly reduces the risk of contracting the virus and helps protect oneself and those around them. If possible, staying away from all unnecessary gatherings and isolating people who are suffering from flu, can significantly control the spread of this illness. Following strict personal hygiene practices and putting on a mask when meeting people is always advised.
3. Increase Vitamin D Intake - Vitamin D is vital for a robust immune system. But a drop in vitamin D levels is often noticed during the winters due to reduced sunlight exposure. Hence, incorporating vitamin D-rich foods like fatty fish, eggs, and fortified cereals in the diet can help to make up for it. Alternatively, one can also consider consuming a vitamin D supplement after consulting with a healthcare provider.
4. Improve Immune System - A strong immune system is a person’s best defence against flu. Consuming a healthy diet packed with nutrient-rich fruits and vegetables, drinking plenty of water, and exercising strengthens the immune system. Adding antioxidants to the diet is also very beneficial.
5. Manage Stress - Chronic stress promotes weakening of immunity and makes one susceptible to infection. Practice techniques for reducing stress, like meditation, deep breathing, or yoga. Even simple activities such as reading, listening to some soothing music or spending time with loved ones helps in lowering stress levels.
6. Proper Ventilation - Stale, indoor air facilitates the survival and growth of these viruses. One should always keep the windows open for at least a few hours a day and, if possible, use HEPA-filtering air purifiers to clean and ventilate spaces. Proper air circulation will result in the dilution of airborne pathogens.
7. Get Quality Sleep - Poor sleep weakens the immune system, allowing viruses to easily infect the body. Aiming for 7 to 9 hours of quality restorative sleep at night can help people in building a strong immune system, in addition to feeling fresh and energized every morning. Creating a calming bedtime routine like dimming the lights, avoiding screen time before bed, and using relaxation techniques can become a way for having a good night's sleep.
8. Avoid Touching Face – Flu viruses can easily enter the body through the eyes, nose, and mouth. Therefore, avoiding face-touching, especially with unwashed hands, is essential. Throughout the day, hands come into contact with many surfaces that may carry germs. Minimizing unnecessary face-touching and washing hands regularly helps to reduce the risk of these viruses infecting the body.

Embracing these eight tips will give people control over their health and enable them to continue through the season feeling healthy, active, and flu-free. A few thoughtful choices can make this season one of health and vitality.

Dr. Suchismitha Rajamanya, Lead Consultant & HOD - Internal Medicine, Aster Whitefield Hospital, Bengaluru