The number of flu and cold cases peaks from December to February. According to the Centers for Disease Control and Prevention (CDC), adults contract a cold or flu two to three times per year. Luckily, there are preventative measures you can take to lower your risk of getting the flu.

Get a Flu Shot

It protects against influenza viruses and there are different types of flu vaccines for various age groups. The flu virus mutates, so it’s important to get an updated vaccine yearly to lower your risk of getting sick and minimize potential symptoms.

The CDC recommends getting the flu vaccine if you’re 65 and older, immunocompromised or have chronic health conditions like heart disease or diabetes. It takes about two weeks after vaccination for your body to build up resistance, so it’s important to get your shot as soon as possible.

Wash Your Hands

You touch dozens of surfaces that are covered in bacteria every day. That’s why good handwashing techniques are essential to preventing the flu. Wash your hands after you’ve been out in public or come into contact with commonly touched surfaces around your house.

Use an antibacterial soap and scrub your palms, fingers, wrists and under your nails for 20 seconds. You can use hand sanitizer that’s at least 60% alcohol if you don’t have access to soap and water.

Avoid Touching Your Face and Biting Your Nails

Even if you wash your hands regularly, you shouldn’t bite your nails or touch your face. Those are easy ways to spread germs to your eyes, nose and mouth, which are common entry points for germs.

Cover Your Sneeze or Cough

Use a tissue to cover your mouth and nose when you cough or sneeze. You should turn your head to cough or sneeze into your elbow, not your hands, if you don’t have a tissue. Make sure to wash or sanitize your hands each time to avoid spreading germs by touching a surface or person.

Stay Home and Avoid Close Contact

Staying away from crowds reduces your risk of exposure to the flu virus. You should avoid people who are sick or presenting flu symptoms. Maintain your distance from others if you’re at a gathering or out in public as germs pass easily from one person to another, especially from a hug or handshake.

Clean and Disinfect High Traffic Surfaces

Use disinfectant wipes or sprays to clean:

• Countertops
• Doorknobs
• Light switches
• Sinks
• Drawer handles
• Remote controls
• Keys
• Phones

Germs also cling to soft surfaces, including your clothes, furniture, carpet, pillows and blankets. Wash removable items like pillowcases and sheets if they’ve been used by a sick individual. Apply a disinfectant spray to furniture and other soft surfaces that can’t go through the laundry.

Get Plenty of Sleep

Your body releases cytokines while you sleep, and those proteins fight infections. A lack of sleep not only lowers your cytokine levels but your antibodies as well. Get seven to eight hours of sleep each night and stick to a consistent sleep schedule. Practicing stress management techniques can also help you fall and stay asleep.

Eat Well and Exercise

Improving your eating habits is an important step in preventing the flu. Vitamin C, Vitamin D and zinc boost your immune system, help you fend off infection and shorten the duration of flu symptoms.

You’ll find those vitamins and minerals in the following foods:

• Vitamin C: Citrus fruits, peppers, potatoes and tomatoes
• Vitamin D: Salmon, tuna fish, fortified dairy products and egg yolks
• Zinc: Red meat, shellfish, nuts and whole grains

You can also add dietary supplements to increase your nutrient intake.

Staying active supports your immune health, too. Get at least 150 minutes of moderate exercise per week to increase your white blood cell count.

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