How to reduce the risk of catching the flu? Important health tips

Health experiences, including the COVID-19 pandemic, demonstrate the importance of taking integrated preventive measures to limit the spread of respiratory viruses. Among the most prominent of these measures are:

Maintaining health does not require a complex or expensive routine; rather, it can start with simple changes that are easy to commit to.

Good sleep is linked to healthy immune functions, while sleep disturbances may negatively affect general health. A 2026 study involving 521 patients indicated that people suffering from insomnia were about twice as likely to report an infection or flu-like symptoms.

However, this result does not prove that improving sleep directly prevents infection, but it reinforces the importance of paying attention to the quality and regularity of sleep.

Research indicates that regular physical activity is linked to a lower risk of certain types of infections. Achieving this does not require strenuous exercise; daily walking and regular movement can contribute to supporting general health.

Constant stress may be linked to changes in immune system functions and an increase in the likelihood of contracting certain diseases or a weakened response to some vaccines. Practicing relaxation exercises and organizing work and sleep times can help manage stress.

The immune system needs a variety of nutrients to perform its functions normally. Eating proteins, fruits, vegetables, and whole grains provides the vitamins, minerals, and fiber necessary for health.

No single food can prevent the flu, but dietary diversity helps avoid deficiencies in essential elements and supports body functions.

Block emphasizes the importance of addressing actual nutritional deficiencies rather than relying on products marketed as immune boosters, as supplements cannot replace vaccines, sufficient sleep, or measures that limit exposure to infection.

Scientific evidence regarding common supplements varies in terms of their effectiveness and potential benefits:

Infection may begin with symptoms such as a sore throat, congestion, cough, fever, and body aches. When they appear, steps can be taken to help identify the illness, alleviate symptoms, and reduce the risk of complications.

Testing may help distinguish between the flu and COVID-19, especially since their symptoms may be similar. Early diagnosis is increasingly important for the elderly, people with chronic diseases, or those at higher risk of complications.

Antivirals used to treat the flu are usually most effective when treatment is started within the first 48 hours of symptom onset. As for COVID-19 treatments intended for eligible individuals, they must be started within a short period from the onset of symptoms, ranging between five and seven days depending on the medication. Therefore, it is advised to contact a doctor early when infection is suspected, and not wait for the condition to worsen.

Rest helps with recovery, while drinking water, tea, and broth contributes to maintaining body hydration, especially when fever or increased sweating occurs.

Antibiotics do not treat viral infections, such as the flu and colds, and should not be used unless there is a medical reason that warrants it and under the supervision of a specialist.

Some methods can be used to alleviate the discomfort associated with the illness, including:

It is preferable to consult a doctor or pharmacist before using medications, especially when there are chronic diseases or other medications being taken, while avoiding giving aspirin to children and adolescents with a viral infection unless under medical direction.

Although it is difficult to avoid all types of infections during the cold season, combining recommended vaccinations, improving indoor ventilation, hand washing, sufficient sleep, balanced nutrition, physical activity, and limiting contact when sick forms a practical approach to reducing risks.

Also, paying attention to symptoms and seeking medical advice early when needed may help in obtaining appropriate treatment in a timely manner, especially for groups most susceptible to complications.