Simple and Easy Ways to Stay Healthy During the Flu Season

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An increase in cooler weather also brings an increase in viruses like influenza, or the flu. A bad case of the flu—or even the common cold—can cause fever, body aches, congestion, fatigue and more. Approximately five to 20 percent of the U.S. population contract the flu each year, according to the Center for Disease Control.

The flu is a virus primarily caught by spreading from one person to the next through coughs, sneezes or touching a contaminated surface. This season be sure to take preventive steps to halt the flu with these helpful tips from Riva Rahl, MD, a Cooper Clinic preventive medicine physician.

1. Shield from germs. What is Dr. Rahl’s number one piece of advice when it comes to fighting away germs? Wash your hands! Do not touch your face if you have been touching public things such as doorknobs, elevator buttons, etc. until you have washed your hands. At home and at work, disinfect common areas like the phone or doorknobs to destroy germs.
2. Get regular exercise. Try to get in daily exercise if possible. Dr. Rahl advises 150 minutes per week of moderate intensity cardio that can help boost the immune system.  Excessive exercise may actually harm the immune system and put you at increased risk for viral infections. It’s important to note that individuals who run marathons or longer triathlons have a higher risk for viral infections in the days after a big race because of the excessive exercise.
3. Maintain a healthy diet. Dr. Rahl suggests eating many fruits, vegetables, whole grains and natural food as opposed to processed foods. A diet including these foods contains powerful antioxidants known to enhance the immune system. Make sure you are drinking an adequate amount of fluids each day. Staying hydrated may help your natural mucosal barriers clear viruses so they can't spark an infection.
4. Vitamins and Supplements. Dr. Rahl suggests taking a good multivitamin which contains antioxidants. Cooper Complete® vitamins offer several options. Also, make sure you maintain a healthy level of vitamin D, as those who are vitamin D deficient tend to have more infections.
5. Rest up. Inadequate sleep or rest will dampen the function of the immune system, allowing viruses easier access to your body. Dr. Rahl suggests getting seven to nine hours of sleep each night and more on the weekends.
6. Don’t forget the vaccine. Dr. Rahl advises everyone to get the influenza vaccine. The Center for Disease Control states anyone 6 months and older is approved for the regular flu shot, 65 years and older is approved for a high-dose flu shot and ages 18 to 64 is approved for an intradermal flu shot.

Arm yourself and your family with these helpful tips this fall and winter season so you may enjoy the cold weather without feeling “under the weather.”

For more information about Cooper Clinic, click here or call 972.560.2667.