Preparing for Flu Season:
How to Protect Yourself and Prevent Infection

As the weather cools and the days get shorter, flu season begins to make its annual return. Each year, millions of people in the U.S. come down with influenza, leading to missed school and work, and in some cases, serious illness.

The good news? With the right preparation and preventive steps, you can greatly reduce your chances of getting sick and help protect those around you.

Why Flu Season Matters

Flu viruses spread most easily in the fall and winter months, peaking between December and February. This is because colder temperatures remove moisture from the air, making it dry. For influenza and many common cold viruses, dry air makes it easier for them to survive and spread. Dry air also dries out the protective mucus in your nose and airways, making it easier for viruses to infect you.

Even if you’re generally healthy, influenza can lead to complications for vulnerable groups like young children, older adults, and people with chronic health conditions.

Staying Well During Flu Season

Because symptoms can appear suddenly and spread quickly, prevention is key to staying well during flu season. Here are some steps you can take to prevent the flu:

Get Vaccinated Early

According to the CDC, the flu vaccine is your best defense.

• Timing matters: Aim to get vaccinated by the end of October for the best protection throughout the season.

• Annual protection: Because flu strains change from year to year, getting vaccinated annually is essential.

• Community benefit: When more people are vaccinated, the flu has fewer opportunities to spread — helping protect those who are at higher risk.

Practice Everyday Healthy Habits

Even with vaccination, it’s important to take simple steps to prevent infection.

• Wash your hands often: Use soap and water for at least 20 seconds. If that’s not possible, use hand sanitizer with at least 60% alcohol.

• Avoid close contact with sick people: If you’re ill, stay home to avoid spreading germs.

• Cover coughs and sneezes: Use a tissue or your elbow, not your hands.

• Clean and disinfect surfaces: Germs can linger on doorknobs, phones, keyboards, and other frequently touched objects.

Strengthen Your Immune System

A strong immune system is your body’s natural defense. Support it with healthy lifestyle choices.

• Get enough sleep: Aim for 7–9 hours per night.

• Eat a balanced diet: Include fruits, vegetables, whole grains, and lean proteins.

• Stay active: Regular exercise can boost immune function.

• Manage stress: Chronic stress weakens immunity. If you are feeling overwhelmed or stressed, try breathing exercises, meditation, or simply taking breaks during your day.

Know When to Seek Medical Care

If you do get the flu, early treatment can make a difference. Contact your healthcare provider if you:

• Have trouble breathing, chest pain, or severe weakness

• Experience dehydration or cannot keep fluids down

• Belong to a high-risk group (such as young children, adults 65+, or those with chronic health conditions)

The Bottom Line

Flu season doesn’t have to catch you off guard. By getting vaccinated, practicing good hygiene, and maintaining healthy habits, you’ll lower your risk of infection while helping protect your loved ones and community.