From flu vaccines to immune-boosting habits, these strategies can help dramatically reduce your risk of catching the flu this season.

Flu season occurs every fall and winter, with peak activity from December to February, according to the Centers for Disease Control and Prevention (CDC).

Taking certain precautions can help protect yourself and those around you from serious illness. While there’s no way to completely avoid the flu, there are strategies to help prevent the spread of the virus.

These essential strategies can help you avoid catching the flu.

Get a flu shot

The flu vaccine’s effectiveness varies, but it’s still the best preventative measure you can take against getting the flu.

You can easily schedule your flu shot at a doctor’s office, or at a local pharmacy or health center. It’s also available at many drugstores and grocery store clinics without an appointment.

The flu vaccine is typically administered with a needle, often in the arm. However, some people may also be eligible for other forms of the flu vaccine, such as a nasal spray or jet injector.

Different formulations of the flu shot exist to help:

  • protect you from multiple strains of the influenza virus at once
  • provide higher doses of the vaccine to create a stronger immune response in people ages 65 or older
  • offer protection for people with certain allergies to ingredients in the common flu vaccine

The Food and Drug Administration (FDA) recommends that everyone ages 6 months and older get the vaccine in the fall, ideally by the end of October. Talk with a doctor about which option may be best for you, especially if you’re older, are severely allergic to eggs or mercury, or you’ve had an allergic reaction to the flu vaccine in the past.

Wash your hands thoroughly with soap and water

Good hand hygiene can help protect you from respiratory illnesses like the flu.

Your hands come into contact with germs from your surroundings more than any other part of your body. When you come into contact with germs and then touch your eyes, nose, or mouth, there’s a risk of those germs spreading from your hands to your respiratory system and leading to you getting sick.

To help reduce your risk of developing the flu, wash your hands thoroughly several times a day, especially:

  • after coming in contact with questionable surfaces
  • after using the restroom, helping a child use the restroom, or changing a diaper
  • before touching your mouth or face
  • after coughing, sneezing, or blowing your nose
  • before and after preparing and eating food
  • when caring for a loved one who is sick
  • when treating an open cut or wound
  • after coming into contact with an animal or its food or waste

It’s best to scrub with soap and water for at least 20 seconds. If soap and water aren’t available, use hand sanitizer that contains at least 60% alcohol to help minimize contact with germs.

Avoid touching your eyes, mouth, and nose

Even if you wash your hands regularly, they will not be clean every minute of the day. That’s why it’s important to avoid touching the areas of your body that most easily absorb germs, such as your:

  • eyes
  • mouth
  • nose

People who bite their nails are at an increased risk of ingesting germs compared to non-nail biters. So if you can’t kick the habit, take extra effort to avoid biting your nails in public.

Disinfect high-touch surfaces

You may think you’re free from exposure to the influenza virus in the safety of your own home, but this isn’t true. High-touch areas like doorknobs and countertops, especially those in the kitchen and bathroom, are teeming with germs.

If you prepare a snack on a contaminated surface, chances are you’ll ingest those germs. Any object that’s commonly used should be sanitized regularly, including:

  • children’s toys
  • countertops
  • cabinet or drawer pulls
  • door handles
  • faucets

Stay away from crowded public places

During flu season, it’s wise to avoid unnecessary crowds and excessive travel. Both scenarios can confine you in close, sometimes unventilated, areas with many other people. Places that present the highest risk for flu infection are those with higher numbers of children or older adults, as they are at higher risk of contracting the flu virus.

If you must go to crowded places during peak flu season, make sure to practice good hygiene diligently. Take the following measures:

  • Practice physical distancing.
  • Wear a face covering.
  • Carry hand sanitizer.
  • Avoid touching your mouth, nose, and eyes.
  • Use a disinfecting wipe to disinfect surfaces you touch, such as handrails, armrests, and grocery store carts.

If you suspect you may have the flu, try to stay home to prevent the virus from spreading to others.

If you are exposed to the influenza virus, symptoms may start within 2 to 4 days. Flu symptoms may come on suddenly and include:

  • fever
  • chills
  • dry cough
  • sore throat
  • stuffy or runny nose
  • headache
  • body aches
  • fatigue

Flu symptoms can overlap with a number of other respiratory infections, including the common cold or COVID-19. With the flu, these symptoms should improve after 3 to 7 days.

If you experience any of these symptoms, be sure to self-isolate, wear a mask, and practice good hygiene while waiting for your test results.

If you develop the flu, there are steps you can take to help reduce discomfort and feel better.

Get extra rest

Rest is important when fighting any illness. Rest also keeps you indoors and prevents you from spreading the disease to others. It can also help your body to recover more quickly.

Being sick is physically and mentally exhausting. Sleeping or lying down are necessary steps for recovery.

Drink plenty of fluids

A high fever causes the body to sweat and lose vital fluids. This can lead to dehydration. Staying hydrated helps replace lost fluids and supports your recovery from viral infections.

Liquids can also help soothe a scratchy, irritated throat. Hot tea with lemon and honey is a good choice. Other good options include:

  • water
  • fruit juice
  • electrolyte drinks
  • soup

Often, having the flu reduces appetite and makes it hard to eat. Food gives our bodies energy to recover. Enriched juices and soups provide the body with necessary nutrients and calories.

Take a warm bath

If your fever is high and uncomfortable, sponge off or immerse your body in lukewarm water to help reduce fever. Lukewarm water may also help alleviate discomfort. Ice or cold water should be avoided.

Breathing moist air may also help clear a stuffy nose.

Try over-the-counter medications

To help relieve body aches and headaches, take over-the-counter (OTC) medications such as acetaminophen (Tylenol) or ibuprofen (Advil, Motrin) as directed.

Be careful when administering these medications to babies. Read the directions carefully and talk with your pediatrician if you have any questions.

Do not give aspirin to children or teens, as they’re at risk for aspirin-related Reye’s syndrome, a rare yet sometimes fatal disease.

Cough drops and cough medication can help ease a sore throat and calm coughing. A simple gargle with warm salt water may also provide relief.

Many OTC decongestants can help with chest or nasal congestion. Read the labels carefully and talk with a doctor or pharmacist if you have any questions.

Ask your doctor about antiviral medication

As soon as you suspect you have the flu, contact a doctor. In some cases, they may prescribe antiviral medication to help your body fight off the flu virus. However, these medications work best when taken within 48 hours after flu symptoms start.

Starting antiviral treatment shortly after your flu symptoms begin can help:

  • reduce symptoms
  • shorten the duration of illness
  • lower your risk of flu-related complications

Avoid spreading the flu

The flu virus is most transmissible during the 5 to 7 days after flu symptoms appear. It’s important to take the following steps to help prevent the flu from spreading:

  • Stay away from others while you’re experiencing symptoms.
  • Cover your mouth when you cough or sneeze.
  • Wash your hands properly and regularly.
  • Disinfect high-touched surfaces often.
  • Wear a mask if you must go out in public.

Most people who develop the flu have mild symptoms that improve on their own. Flu symptoms typically improve after a week, but some, like fatigue, may linger.

Contact your doctor if you experience:

  • shortness of breath
  • coughing up yellow, green, or brown mucus
  • sharp chest pain when you inhale
  • earache
  • a fever above 103°F (39.4°C)
  • lightheadedness or passing out

According to the CDC, the following groups of people are at higher risk for flu-related complications and should consider calling their doctor if they develop the flu:

  • adults ages 65 and over
  • children under age 2 years
  • people who have lung issues like asthma, chronic obstructive pulmonary disease (COPD), or cystic fibrosis
  • people who have a serious condition like heart disease, diabetes, blood disorder, kidney disease, or liver disorder
  • people who have a body mass index (BMI) of 40 or higher
  • people with neurological disorders or neurodevelopmental conditions
  • people who have a weakened immune system or who take medications that suppress the immune system, such as steroids or cancer drugs
  • women who are pregnant

Complications of the flu, like pneumonia, may become life threatening. Don’t take any chances — call your doctor if you have any concerns.

Flu season peaks in winter, but getting vaccinated, practicing good hygiene, avoiding crowds, and disinfecting frequently touched surfaces can lower your risk. If you get sick, rest, stay hydrated, use over-the-counter medications as needed, and contact a doctor about possible antiviral treatment.

Taking these steps not only helps you recover faster but also prevents spreading the virus to others.