10 Ways to Avoid Getting the Flu — Or At Least Lower Your Risk

Catching the common bug isn’t inevitable. Here’s what the experts recommend to stay healthy this influenza season

Kristen Fischer,

AARP

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Published August 28, 2025

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Though it may seem like getting the flu is inevitable, there are a few things you can do to steer clear of the virus. And you’ll want to, because the probability of severe infection increases after you’re 60, says Adolfo Garcia-Sastre, a microbiology professor and director of the Global Health and Emerging Pathogens Institute of Icahn School of Medicine at Mount Sinai in New York.

Pneumonia is the most common complication, he says. Heart attack and stroke can also occur as a result of having the flu, notes Robert H. Hopkins, Jr., M.D., medical director of the National Foundation for Infectious Diseases (NFID).

“Even after recovery, many older adults have difficulty returning to their previous level of activity or independence,” Hopkins adds.

Last season (2024-2025) was one of the most severe flu seasons in at least 15 years. Between 610,000 and 1.3 million Americans were hospitalized with the illness, according to preliminary data from the Centers for Disease Control and Prevention (CDC). It’s estimated there were between 27,000 and 130,000 flu deaths. In recent years, anywhere from 70 to 85 percent of flu-related deaths and 50 to 70 percent of hospitalizations in the U.S. were in individuals over 65.

Here are 10 ways to reduce your flu risk:

1. Get a flu shot

An annual flu vaccine can protect you from the virus, reduce your risk of hospitalization, make your case less severe if you’re infected, and help prevent complications, according to the CDC. High-dose flu shots work much better for older adults compared with standard vaccines, says Laura Haynes, a professor of immunology at the UConn Center on Aging, because they contain more of an ingredient that gives the immune system an extra boost.

The flu vaccines — other than the FluMist vaccine, which isn’t recommended for older adults — don’t contain a live virus so you can’t get the flu from the shot, Haynes adds.

As far as scheduling, try to wait until mid-October, Haynes says, because you want the protection from the vaccine to last through the end of flu season in May . Flu shots generally protect against serious illness for about six months, but that can vary depending on your immune system, Hopkins says.

2. Steer clear of sneezers (and coughers)

Keep an eye out when others sneeze or cough, as the virus can spread in those droplets. You also may want to avoid close contact with others — especially if they are or seem to be sick. Masking up is another option, particularly if you or someone in your household is at increased risk of severe illness, Hopkins adds. In addition to age, conditions such as asthma, kidney disease and liver disease can increase your risk of severe illness from flu.

3. Become an expert hand-washer

Wash your hands regularly to protect yourself from germs. Keep alcohol-based hand sanitizer handy for those times when you don’t have access to soap and water, the CDC advises.

4. Be mindful of what you touch

You never know what germs are lurking on items or surfaces — especially in public places. Be mindful of touching your mouth, nose or eyes, as that could be an entry point for infection.

5. Keep things clean

Clean high-touch surfaces like doorknobs and light switches regularly or run an air purifier (or even open up a window for fresh air) to lower the risk of exposure to viruses, the CDC says.

6. Prioritize sleep

Getting enough sleep is critical for a healthy immune system. Many older adults can struggle with falling asleep and staying asleep, so taking steps to ensure you get enough Zzzs is crucial. “Good sleep hygiene is really important since sleep patterns change with aging,” Haynes says. Some things you can do to help improve your sleep: Get regular exercise; stick to a bedtime routine; avoid caffeine late in the day; avoid large meals at night; and set your bedroom to a comfortable temperature.

7. Stay active

Physical activity can boost resiliency and helps to keep your immune system in fighting mode to thwart infections, Haynes says.

8. Think nutrition

Good nutrition can raise your defenses to fight off infections like the flu. Limit ultra-processed foods while opting for lean proteins and plenty of fruits and veggies. Pay attention to how much protein you consume, as it can help retain your muscle mass, Haynes explains. Vitamins and supplements can also round out any deficiencies if your doctor suggests them.

9. Hydrate like it’s summer

Drinking plenty of water throughout the day can help your body perform its best. (Water-rich foods work, too — think watermelon, cucumbers, tomatoes — if you struggle to drink a lot.)

10. Keep tabs on your meds

While this is a must any time of year, it’s especially important during flu season, Hopkins says. Older adults may have comorbidities, so making sure you’re taking care of those can count if you develop the flu. “Utilize pill organizers to avoid confusion,” he says.

Feeling sick? What to do

If you do come down with the flu, knowing what to expect may help you recover quickly and avoid complications.

Common symptoms of the flu

Some signs you may have the flu include:

Fever or chills
Fatigue
Sore throat
Runny or stuffy nose
Muscle or body aches
Cough
Headache
Vomiting and diarrhea

Not everyone who has the flu will have a fever.

Flu symptoms can present differently as you age. For example, you may not get a high fever (many older adults don’t), but instead may feel weak. Or you may experience stomach pain, diarrhea and nausea more often compared with younger individuals. Nasal congestion, sore throat and runny nose aren’t always a given with the flu. If you have symptoms or know you’ve been exposed to the flu, head to your doctor’s office or an urgent care for a quick test.

If you test positive for the flu, your doctor may prescribe antiviral medications that can ease symptoms, reduce the risk of hospitalization and, according to Garcia-Sastre, lower the time you’re contagious.

Red-flag symptoms that should send you to the ER include trouble breathing or feeling short of breath, pain or pressure in chest or abdomen, dizziness or confusion, seizures, and not urinating, to name a few.

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Kristen Fischer is a contributing writer at AARP based at the Jersey Shore. She has also written for Health, WebMD, and McKnights and is the author of Zoo Zen: A Yoga Story for Kids.