Cooler weather marks the return of the dreaded cold and flu season, which begins in October and peaks between December and February. Influenza, commonly known as the flu, is a highly contagious respiratory illness caused by influenza viruses. Most people recover from the illness caused by influenza without complications, but certain groups, such as young children, seniors, and those with underlying health conditions, are at higher risk of severe illness. The flu is a respiratory illness, and prevention includes getting vaccinated and staying up to date with recommended vaccines. Fortunately, with preventive care and healthy lifestyle habits, you can focus on protecting yourself and your loved ones from getting sick with the flu and other respiratory illnesses such as RSV, COVID-19, and the common cold. Read on to learn more about how to prepare for the cold and flu season so you can safeguard your health and the health of your family this winter.
Start Preparing Early To Get Ahead Of Flu Season
Before flu season peaks, restock your home medicine cabinet with essentials such as OTC fever reducers, decongestants and throat lozenges, as well as tissues, hand sanitizer and a working thermometer. Consider stocking up on electrolyte drinks or broths to help maintain hydration if anyone in your household gets sick. Special care should be taken for infants and kids, including having age-appropriate remedies on hand for symptoms like a runny nose.
Next, set up a designated “sick zone” — a comfortable, well-ventilated space where a sick family member can rest and recover separately to reduce the spread of germs to the rest of the household. Maintain moisture in the air, such as using a humidifier, to help ease symptoms and promote recovery. Encourage good sleep habits, balanced meals, and regular physical activity to keep immune systems strong throughout the season.
Practice Good Hygiene
Healthy hygiene practices are vital to preventing the spread of flu, as well as other common respiratory illnesses. Consider incorporating the following healthy hygiene habits into your family’s routine.
- Wash hands frequently with soap and warm water for at least 20 seconds. Alternatively, use alcohol-based hand sanitizer when soap and water aren’t available.
- Cover coughs and sneezes with a tissue or elbow, not your hands. Teach children to sneeze into their elbows to prevent the spread of germs. Additionally, make sure not to touch your eyes, mouth, or face immediately after coughing or sneezing.
- Disinfect high-touch household surfaces like countertops, doorknobs, and TV remotes regularly.
- If you are sick, do your part and stay at home to help reduce the spread of disease to extended family, friends and co-workers.
Boost Your Immune System Naturally
A strong immune system is your body’s best defense against flu viruses and other contagious respiratory illnesses, especially during peak flu activity. To help prevent severe flu illness and reduce your risk of serious flu complications, it’s important to support your immune system with healthy daily habits throughout flu season.
Start by fueling your body with a well-balanced diet rich in fruits, vegetables, and whole grains. Foods high in antioxidants—like berries, leafy greens, and colorful vegetables—can help protect your body from infections caused by influenza viruses and may lower your risk of serious flu illness. Staying hydrated is equally important; drink plenty of water and limit sugary beverages to keep your respiratory system healthy and help your body fight off flu viruses. Regular physical activity, such as walking, jogging, or cycling, can also boost your immune system and lower your risk of chronic lung disease. Exercise increases the production of white blood cells, which play a key role in fighting infections, including those caused by the influenza virus. In addition, getting enough sleep—ideally 7 to 9 hours each night for adults—helps your immune system to recover and stay strong, making you less likely to get sick with the flu or other respiratory symptoms.
Managing stress is another crucial part of preventing flu and serious complications. Chronic stress can weaken your immune system, so try incorporating relaxation techniques like meditation, yoga, or deep breathing exercises into your routine. These practices can help keep your immune system resilient during flu season and periods of high flu activity.
To further stop the spread of flu viruses, avoid close contact with people who are sick and try not to touch your eyes, nose, or mouth—common entry points for germs and viruses. Practicing these prevention strategies, along with frequent handwashing with soap and water or using an alcohol-based hand sanitizer, can help protect you and your family from getting sick.
While these natural methods are effective for boosting your immune system and preventing flu illness, remember that getting your annual flu vaccine is still the best way to stay fully protected against influenza and its serious complications. This is especially important for children younger than 5, adults 65 and older, and anyone at higher risk of severe flu illness. Talk to your healthcare provider about the best prevention and disease control strategies for you and your loved ones, so you can stay healthy all season long.
Get Your Annual Flu Shot
The most effective flu prevention strategy is to get your annual flu vaccination. There are several types of flu vaccines available. A higher dose vaccine is recommended for those 65 years of age or older. The flu vaccine significantly lowers the risk of infection and can help mitigate the severity of flu symptoms for those who do catch the virus. The flu vaccine is recommended for everyone ages 6 months and older, unless medically exempted by a healthcare provider. Getting your annual flu shot not only benefits you but also helps protect higher risk individuals such as young children, older adults and individuals with weakened immune systems.
Midwest Express Clinic offers walk-in flu shots at all clinic locations, with no appointment required. Most health insurance plans cover the cost, and affordable self-pay options are available for those without health insurance.
Recognize Flu Symptoms Early And Take Action Promptly
Knowing how to identify flu symptoms allows for quicker and more effective treatment and recovery. Some of the most common symptoms of flu include:
- Fever or chills
- Cough
- Runny or stuffy nose
- Sore throat
- Body aches
- Headache
- Significant fatigue
- Nausea, vomiting or diarrhea
Cold symptoms are generally milder than flu symptoms and may include a runny nose and mild fatigue.
People can be infected with influenza and may show respiratory symptoms even without a fever.
If symptoms develop, seek medical attention quickly, as antiviral drugs are prescription medications used to treat influenza and are most effective when started within 48 hours (about 4 days) of onset of symptoms. These prescription medications must be prescribed by a healthcare professional.
Given that several flu symptoms can overlap with symptoms of COVID-19 and the common cold, getting a proper medical test is the most accurate way to confirm your diagnosis. Midwest Express Clinic offers rapid testing for influenza and COVID-19 at all clinic locations.
Influenza can lead to complications such as pneumonia, an infection of the lungs, especially in vulnerable populations. There is also a risk of serious illness, particularly for those who are elderly, have chronic health conditions, or are otherwise at higher risk.
Your One-stop-shop For Flu Season Care
Midwest Express Clinic is your trusted healthcare partner during cold and flu season. With over 50 convenient walk-in clinics across Chicagoland and Northwest Indiana, we make it easy to stay healthy during the cold season by offering walk-in flu shots, same-day evaluations and comprehensive treatment options. With extended operating hours available year-round, Midwest Express Clinic is dedicated to delivering the care you need when you need it most.
Don’t let flu season catch you off guard. Protect your health and the health of your family by getting your annual flu vaccination, practicing good hygiene and recognizing symptoms early so you can get the care you need as soon as possible.
To find fast care near you, visit midwestexpressclinic.com/locations.
