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Influenza, or flu, is a contagious respiratory illness caused by viruses that infect the nose, throat, and sometimes the lungs. It can cause mild to severe illness, and sometimes even death. Flu season usually peaks between December and February, but it can last as late as May. So how can you protect yourself and your loved ones from this nasty bug? Here are some simple steps you can take to stay healthy and avoid the flu.
Step 1: Get vaccinated
The best way to prevent the flu is to get a flu shot every year. The flu vaccine protects you against the most common strains of the virus that are circulating in your area. It also reduces the risk of serious complications, such as pneumonia, hospitalization, and death. The flu vaccine is especially important for people who are at high risk of flu complications, such as pregnant women, children, elderly people, and people with chronic medical conditions. You can get a flu shot at your doctor’s office, pharmacy, or local health clinic. The sooner you get vaccinated, the better, because it takes about two weeks for your body to develop immunity after the shot.
Step 2: Wash your hands
Another simple way to protect yourself from the flu is to wash your hands frequently and thoroughly. Germs can spread easily when you touch your eyes, nose, or mouth, or when you come in contact with someone who is sick. Washing your hands with soap and water for at least 20 seconds can kill the germs and prevent them from entering your body. If soap and water are not available, you can use an alcohol-based hand sanitizer instead. Make sure to wash your hands before and after eating, after using the bathroom, after coughing or sneezing, and after touching public surfaces.
## Step 3: Avoid close contact
Flu viruses are mainly spread through droplets that are released when someone with the flu coughs, sneezes, or talks. These droplets can travel up to six feet and land on the mouth or nose of people nearby. To avoid getting infected, you should keep your distance from people who are sick, or who have symptoms of the flu, such as fever, cough, sore throat, and body aches. If you are sick, you should stay home and avoid contact with others until you are fever-free for at least 24 hours. This way, you can prevent spreading the flu to others and help stop the outbreak.
Step 4: Cover your cough and sneeze
If you do get sick with the flu, you should cover your mouth and nose with a tissue or your elbow when you cough or sneeze. This can prevent the droplets from spreading to other people and surfaces. You should also dispose of the used tissue in a trash can and wash your hands afterwards. Do not reuse or share tissues, as this can spread the germs. If you do not have a tissue or your elbow, you can cough or sneeze into your shirt or sweater, but make sure to change it as soon as possible.
Step 5: Practice good health habits
Besides getting vaccinated, washing your hands, avoiding close contact, and covering your cough and sneeze, there are some other things you can do to boost your immune system and fight off the flu. These include:
- Getting enough sleep. Aim for at least seven to eight hours of quality sleep every night. Sleep helps your body to rest and recover from stress and illness.
- Eating a balanced diet. Eat plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. These foods provide your body with the nutrients and antioxidants it needs to fight off infections and inflammation.
- Drinking plenty of fluids. Drink water, tea, soup, or juice to stay hydrated and flush out toxins. Avoid alcohol, caffeine, and sugary drinks, as these can dehydrate you and weaken your immune system.
- Exercising regularly. Exercise can improve your blood circulation, reduce stress, and enhance your mood. It can also help you to sweat out the germs and clear your airways. Aim for at least 30 minutes of moderate physical activity every day, or as advised by your doctor.
- Managing your stress. Stress can lower your immunity and make you more susceptible to illness. Find healthy ways to cope with stress, such as meditation, yoga, breathing exercises, hobbies, or talking to someone you trust.
Conclusion
Flu is a common and serious illness that can affect anyone. However, by following these five simple steps, you can protect yourself and your loved ones from getting sick and suffering from the flu. Remember, prevention is better than cure, so don’t wait until it’s too late. Get vaccinated, wash your hands, avoid close contact, cover your cough and sneeze, and practice good health habits. Stay healthy and happy this flu season!