10 Healthy Habits to Help Prevent Flu

by Dr. Shruthi Shridhar

January 18, 2021

Last updated on July 30th, 2024 at 05:48 am

The secret to preventing flu is no secret at all. It is all about having good immunity and possessing optimum health. A well-nourished healthy immune system can be a better fighter against most infections. If you are prone to catching the common flu, here are 10 easy habits to follow. These healthy Habits for Flu Prevention keep your immune system healthy and your body disease-free.

10 healthy Habits for Flu Prevention:

Table of Contents

Source: Centers for Disease Control (CDC)

1. Eat healthy:

Eating all colors of the rainbow will help you meet your daily requirement for vitamins and minerals. Consume lots of fruits and vegetables to boost your health and immunity. Dark-green veggies along with red and yellow fruits are packed with various antioxidants, beta-carotene, minerals, and vitamins.

2. Exercise regularly:

Keep your body on the move. Every time you walk or run, you are making your body’s cells work out and boosting your immunity. This is the natural defense against most viruses. Include a 30-minute walk in your daily routine or some form of exercise like Zumba, running, outdoor sports, etc.

You could go for swimming, cycling, or even play badminton, cricket, or football to get your groove on. The more active you are, the greater the health benefits. Regular exercise helps reduce stress, increases circulation in the body and keeps inflammation and infections at bay.

3. Maintain personal hygiene:

Maintaining personal hygiene is of utmost importance when you wish to prevent the flu. Wash your hands and legs to protect yourself from the germs. Wash your hands every time you come home from outside, before and after eating, before and after cooking, and after you have met someone or taken care of sick individuals.

4. Get adequate sleep:

Your sleep pattern plays an important role in maintaining your health. Most adults require a minimum of 7-8 hours of sleep. A growing child requires about 10-12 hours of sleep. This goes on decreasing as the age increases. Teenagers need about 9 hours of sleep. Your body’s circadian rhythm if not maintained properly can make you prone to a variety of infections.

It is therefore necessary to give your body adequate rest in order to heal and repair itself through the night. Your body releases a type of protein called cytokines during extended periods of sleep. This protein helps your body fight against infections by regulating the immune system.

5. Reduce stress:

Everyone goes through a lot of stress. But it is how you deal with it that decides your body’s mental and physical health. Chronic mental stress can cause a lot of physical ailments that push down your health to a great extent. Learn to handle your stress in a better way and calm yourself down. This will help your body fight off all infections easily.

6. Physical distancing:

Keep a safe distance from people who are sick around you. Avoid social gatherings or getting into closed spaces like the lift or a car with infected individuals. If you know someone who is down with the flu, ask them to stay indoors.

Give them some healthy food and all the required essentials at their doorstep. Stay away from people who sneeze or cough around you. Avoiding close contact with sick individuals will protect you from getting sick.

7. Cover your nose and mouth:

Cover your mouth and nose with your elbow when you cough or sneeze. Use a tissue to wipe your nasal droplets around your face. This will help prevent the disease from spreading to others around you.

8. Avoid touching your face:

When you are outside, avoid touching your face constantly. In case of any flu virus being present on your hands, you can prevent them from getting transferred on your face. Flu germs spread when you touch your eyes, nose, or mouth after touching contaminated spaces or things.

9. Avoid sharing personal items:

Flu viruses are known to survive on things and surfaces for a minimum of 24 hours. Avoid sharing your personal items like toothbrushes, towels, glasses, plates, spoons, etc. when you are sick or when someone around you is sick. Wash all the contaminated cutlery and items thoroughly with soap before using them again.

10. Get your vitamin D:

Vitamin D is essential for your body’s good health. It promotes bone health, boosts your immune system, and keeps cardiovascular diseases at bay. Get your daily dose of vitamin D by exposing your body to sunlight.

Staying healthy is not just following a few good habits when you are unwell. You need to focus on leading a healthy lifestyle even when you are disease-free to keep all illnesses at bay. Make sure you take good care of the body that keeps you going daily.