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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
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Key takeaways
- Flu can be especially serious for older adults, with higher risks of complications and hospitalizations.
- An annual flu shot remains the best way to lower your risk of infection.
- Healthy habits such as handwashing and getting quality sleep, exercise, nutrition and hydration can help support immune health during flu season.
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 the Icahn School of Medicine at Mount Sinai in New York.
In fact, adults 65 and older account for an estimated 70 to 85 percent of flu-related deaths and 50 to 70 percent of flu-related hospitalizations in the U.S., according to the Centers for Disease Control and Prevention (CDC).
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Pneumonia is the most common complication from a bout with flu, Garcia-Sastre says. Influenza can also trigger serious complications such as heart attack and stroke, says Dr. Robert H. Hopkins Jr., medical director of the National Foundation for Infectious Diseases.
“Even after recovery, many older adults have difficulty returning to their previous level of activity or independence,” Hopkins adds.
Here are 10 things you can do to reduce your flu risk this season.
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.
And despite a common misconception, 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. This year, there’s a new option to choose from: The U.S. Food and Drug Administration approved the first mRNA flu shot for people 50 and older.
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, since 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, health conditions such as asthma, kidney disease and liver disease can increase your risk of severe illness from flu.
3. Become an expert handwasher. 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 these are entry points 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 z’s 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 strengthen your defenses to fight off infections like the flu. Limit ultra-processed foods and opt for plenty of fruits and veggies. Lean proteins are also important, since they can help you build and retain muscle, Haynes says. Vitamins and supplements can also round out any deficiencies if your doctor recommends them.
9. Hydrate like it’s summer. Drinking plenty of water throughout the day can help your body perform at 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. The CDC notes that in the U.S., 9 in 10 older adults have one or more chronic health conditions, and keeping up with routine treatments to manage them is crucial when you’re sick. “Utilize pill organizers to avoid confusion,” Hopkins 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 the chest or abdomen, dizziness or confusion, seizures, and not urinating, to name a few.
The key takeaways were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.
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