7 Tips to Stay Healthy During Respiratory Season
Flu, cold and RSV more prevalent in fall and winter
Flu, cold and RSV more prevalent in fall and winter
Like clockwork, colds, flu and other respiratory illnesses become more prevalent in the fall and winter. Yet, many of us don’t prepare for the respiratory season, and that increases our chances of getting sick.
Common respiratory illnesses include the flu, respiratory syncytial virus, COVID-19 and the common cold.
“Generally, we start seeing cases start to pick up in November, peak around the first of the year, then generally go down after that,” says Mark D. Shalauta, MD, a family medicine physician at Scripps Clinic Rancho Bernardo.
These illnesses come from different viruses but spread in similar ways and share similar symptoms. Similar strategies can prevent or contain them.
Follow these tips and protect yourself, your family and your community from respiratory illnesses.
1. Get vaccinated
One of the most important things you can do to prepare is prevent infections in the first place. Here are some steps you can take to prevent the three major fall and winter respiratory diseases.
- Get the flu vaccine every year
- Stay up to date with COVID-19 vaccines
- Get vaccinated against the respiratory syncytial virus (RSV) if indicated
2. Know key risk factors
Here are some key risk factors associated with respiratory illnesses:
Not washing your hands often can lead to problems. Wash your hands with soap and water for 20 seconds. Make sure to clean every part of your hands, including under your nails and between your fingers. Use hand sanitizer when soap and water are not available.
Washing your hands with soap removes germs. This makes it less likely for germs to infect your respiratory system when you touch your eyes, nose, or mouth. It can also stop germs from spreading to others.
Not covering mouth and nose when coughing or sneezing. Always cover your mouth and nose when you cough or sneeze. Use a tissue or your elbow to do this.
Make sure to throw away used tissues properly. Wash your hands right after you cough or sneeze.
Being in crowded places can be risky. Public spaces often help spread respiratory illnesses. This happens when you are close to an infected person.
Not staying home when you are sick and contagious. If you cannot stay home or are around others, wear a mask to lower the risk of transmission to others.
3. Know respiratory illness symptoms
It is important to know the warning signs of respiratory illnesses. Early detection helps with treatment.
Common signs include a cough, sore throat, runny nose and fever. Some people may also have body aches, headaches and tiredness. If you have these signs, see a doctor quickly.
Some people are at higher risk of severe illness from respiratory viruses, including older adults, young children, pregnant women and people with disabilities or chronic health issues.
If you experience trouble breathing or chest pain, seek emergency care immediately.
4. Consider virtual care
Stay home if you are sick or have symptoms. If you have mild symptoms and wish to consult with your doctor, try virtual care or a video visit.
Video visits are for non-emergency health issues. You need a smartphone, tablet, or computer with internet. Your device should have a camera and microphone. A strong internet connection is also important.
To have a video visit at Scripps, sign up for the MyScripps patient portal.
5. Stock up on essentials
Toss out any expired medications and stock your medicine cabinet with ibuprofen or acetaminophen, decongestants (if tolerated) and a general cough and cold medicine. Be sure to check with your doctor first if you have high blood pressure.
A thermometer and at-home COVID tests are also good to have on hand, as is good old-fashioned chicken (or plant-based) soup.
“Soup’s not really magical, but it definitely helps with hydration,” says Dr. Shalauta. “People with sore throats frequently don’t drink enough fluids, and if they have a fever, they’re getting even more dehydrated. Soup replenishes the salt and the fluid and makes your throat feel better.”
6. Maintain healthy lifestyle
Living a healthy life helps protect you from respiratory illnesses. It can make your immune system stronger. This means you get sick less often.
To stay healthy, exercise regularly, eat a balanced diet and get enough sleep. Managing stress is also key. Chronic stress can harm your immune system.
7. Stay informed and prepared
It is important to stay informed about the latest news on respiratory illnesses. The Centers for Disease Control and Prevention (CDC) offers current information on these illnesses in your community.
Vaccination clinics at Scripps
Vaccinations for seasonal flu are available at most Scripps Clinic and Scripps Coastal primary care sites and Scripps HealthExpress locations across San Diego County.