6 Ways to Prepare for the Cold and Flu Season, and What to Do if You Get Sick
The cold and flu season is soon to be upon us, and it's important to get a head start on your preparations.
The common cold is caused by respiratory viruses such as rhinovirus, common coronavirus (not SARS-CoV strains), RSV, and parainfluenza virus. Classic symptoms of the cold include sneezing, runny nose, and irritated throat. While it can last for just a few days without complications, it can be a great annoyance that affects your mood and productivity.
The flu and COVID-19 are respiratory illnesses that can sometimes affect the whole body with fevers, chills, and muscle aches. If you follow the news, you are well aware of how serious these infections can get – respiratory failure is a life-threatening acute complication. Long-term complications are becoming more clearly defined as we become more familiar with COVID-19.
While anyone can catch a respiratory virus any time, it’s more common in the colder months. You can't afford a sick day, so you should get your body in the best shape possible to prevent sickness. Here are some tips on how to prepare for this coming fall and winter.
Get vaccinated against the flu and COVID. Vaccines are important for reducing the incidence and severity of disease. The flu shot is recommended yearly around September and October. You can get a coupon for $5 off a $20 purchase at Target if you get vaccinated at CVS in Target.
Eat healthy foods. There are many nutrients like zinc, vitamin C, and vitamin D which help strengthen the immune system. Fruits and vegetables are full of vitamins and minerals that can help you stay healthy and fight off illness.
Stay active. Regular physical activity will help keep your immune system strong and improve circulation. Do something that you enjoy so that you can incorporate activity into your daily or weekly routine.
Get sun exposure. Ultraviolet rays from sunlight provide energy for vitamin D synthesis. Vitamin D is important for numerous functions, including immunity, bone strength, and mental health. Going for a walk in nature is a great way to exercise and enjoy the sun at the same time.
Change out your air filters. Changing your air filter at home is a simple and inexpensive way to protect yourself from getting sick. If you have an AC unit in your home or office, it is important to change the filters regularly to help prevent illness because the filter collects dust and debris, which can harbor mold, bacteria, and other allergens. We recommend MERV 14 through MERV 16 filters for HVAC systems.
Practice contact precautions. With the COVID-19 pandemic, you are most likely aware of these hygienic recommendations. Avoid close contact with people who have cold or flu symptoms. Wear a mask in public spaces, wash or sanitize your hands frequently, and avoid touching your face.
If you do come down with the sniffles, here are a few non-pharmaceutical interventions to improve your recovery.
Stay hydrated. Drink plenty of water or herbal tea. Salabat, or fresh ginger tea with honey, is a traditional Filipino tea used to help with colds, coughs, and sore throats. The steam from tea can also humidify the nasal passages.
Wear a mask. Covering your nose and mouth with a mask can slow the spread of germs to other people. Even when you’re alone, wearing a mask can help maintain humidity in your upper respiratory tract.
Get adequate rest. If you are feeling under the weather, especially if you have a fever, it's important to stay home to prevent spreading viral illness. Getting enough rest is essential for your health and your immune system. Make sure you're getting at least 7 hours of sleep a night.
A good way to determine when to seek medical attention for a cold is to pay attention to how much the symptoms are impacting your life. The more that your day-to-day routine is disrupted by the symptoms, the more likely that it may be necessary to seek medical attention. Some signs that you may need medical attention sooner rather than later include a fever (greater than 100.4°F) for more than 2 days, chest pain, difficulty breathing, severe cough with large amounts of mucus or wheezing. Conditions that weaken your immune system, like diabetes, obesity, cancer, autoimmune disease, and asthma, can increase your risk for complications and warrant an earlier visit to the emergency department.
Catching a cold can be unpredictable and unwelcome but taking steps to improve your health can get you back on your feet sooner if you get sick.
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