Scientifically Proven Ways to Reduce Your Chance of Getting the Flu in 2025
A Nurse’s Perspective
Written by Seth Helbling RN, CDCES
As we approach flu season in 2025, the best way to protect ourselves and our loved ones from the flu is not only by relying on our immune system but also through a combination of lifestyle habits, preventive measures, and vaccines. As a nurse, I’ve seen firsthand how effective certain practices can be in reducing the risk of illness, and I want to share some scientifically proven methods to help you stay healthy this flu season.
1. Get Your Annual Flu Vaccine
The most effective way to reduce your chances of getting the flu is by getting vaccinated. Every year, the flu virus evolves, and scientists work to predict which strains will be most prevalent. While the flu vaccine is not perfect, studies show that it significantly reduces the likelihood of getting the flu. According to the Centers for Disease Control and Prevention (CDC), the vaccine can reduce flu-related hospitalizations and complications, particularly in vulnerable populations such as the elderly, young children, and individuals with chronic health conditions.
2. Wash Your Hands Regularly
Hand hygiene is one of the most effective ways to prevent the spread of any virus, including the flu. The flu virus can survive on surfaces for several hours, so it’s important to wash your hands frequently throughout the day. Scrub with soap and water for at least 20 seconds, especially after touching commonly used surfaces like doorknobs, handrails, and public places like grocery stores or public transportation.
If soap and water are unavailable, use a hand sanitizer with at least 60% alcohol. The practice of handwashing is supported by a large body of research that shows regular hand hygiene significantly reduces the transmission of respiratory infections, including the flu.
3. Boost Your Immune System with a Healthy Diet and Exercise
While there’s no magic food that can prevent the flu, maintaining a healthy immune system is essential in fighting off infections. A balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides your body with the nutrients it needs to function optimally. Vitamin C (found in citrus fruits, strawberries, and bell peppers) and zinc (found in nuts, seeds, and legumes) are particularly important for immune health.
Exercise also plays a vital role in immune function. Studies show that moderate-intensity physical activity can enhance the body’s immune response, making it easier for your body to fight off viruses. Aim for at least 150 minutes of moderate exercise per week, which can include walking, biking, or even a brisk swim.
4. Stay Hydrated
Flu season often coincides with colder weather, which can lead to dehydration if you’re not mindful. Staying hydrated supports your immune system by helping your body function properly and by keeping your mucous membranes (the first line of defense against viruses) moist. Aim for at least 8 glasses of water a day, or more if you’re active. Hot teas, soups, and other hydrating beverages can also help.
5. Practice Proper Cough Etiquette and Avoid Close Contact with Sick Individuals
The flu spreads through respiratory droplets, so it’s important to practice proper cough etiquette. Cover your mouth and nose with a tissue or your elbow when you cough or sneeze, and dispose of tissues immediately. If you’re sick, stay home to prevent spreading the virus to others.
Maintaining distance from individuals who are visibly ill is another key preventative measure. If you’re in close quarters with someone who has the flu (like in a family or work environment), consider wearing a mask to protect yourself. Research shows that masks can reduce the transmission of respiratory viruses, especially when combined with good hand hygiene and distancing.
6. Disinfect High-Touch Surfaces
Viruses can survive on surfaces for hours, and flu viruses are no exception. Regularly disinfecting high-touch areas like doorknobs, light switches, remote controls, and cell phones can help reduce your exposure to germs. Use an EPA-approved disinfectant or a mixture of bleach and water for effective cleaning.
7. Get Plenty of Rest
Sleep is crucial for immune function. Lack of sleep can impair your body’s ability to fight off infections and increase susceptibility to illness. Aim for 7-9 hours of sleep each night. Adequate rest helps maintain the balance of your immune system and enables the body to produce immune cells that fight infections. During the flu season, getting enough rest becomes even more important.
8. Stay Up-to-Date on Health Guidelines
The flu virus can vary from year to year, and public health guidelines evolve based on new data. In 2024, staying informed about the flu’s spread in your community and any new recommendations from the CDC can make a big difference. For example, if the flu is circulating heavily in your area, it may be a good idea to avoid large gatherings or to take extra precautions in crowded places.
9. Consider Antiviral Medications if Exposed
In some cases, healthcare providers may prescribe antiviral medications like Tamiflu if you are exposed to the flu or develop early symptoms. These medications can reduce the severity of symptoms and shorten the duration of the illness. However, antivirals are most effective when taken within the first 48 hours of symptom onset, so if you’re feeling unwell, it’s important to see a healthcare professional promptly.
10. Manage Stress
Chronic stress can weaken the immune system, making you more susceptible to illness. In our fast-paced world, stress management is more important than ever. Meditation, mindfulness, yoga, and deep breathing exercises can all help reduce stress and boost your immune system. Even taking a few minutes each day to relax and unwind can make a big difference in your overall health.
Conclusion
Reducing your chance of getting the flu in 2024 requires a proactive approach, combining vaccination with simple but effective lifestyle practices. As a nurse, I’ve witnessed how these habits—like getting vaccinated, washing hands, exercising, and staying hydrated—can significantly reduce the risk of illness and improve overall well-being. By following these science-backed strategies, you’re not only protecting yourself but also helping to protect those around you.
Stay healthy, stay informed, and let’s work together to reduce the spread of the flu this season!
References:
1. Flu Vaccination
- Centers for Disease Control and Prevention (CDC) – “Flu Vaccine Effectiveness”
The CDC provides annual reports on the effectiveness of the flu vaccine, showing how it helps reduce the severity of the flu and prevent hospitalizations. In 2023, flu vaccine effectiveness was found to reduce the risk of flu-related hospitalizations by up to 40% for all age groups.
Source: CDC – Flu Vaccine Effectiveness - World Health Organization (WHO) – “Influenza (Seasonal) – Vaccines”
WHO outlines the global approach to flu vaccination, including recommendations for annual vaccination and the benefits of seasonal flu vaccines in reducing flu transmission and severity.
Source: WHO – Influenza Vaccines
2. Hand Hygiene
- Centers for Disease Control and Prevention (CDC) – “Handwashing: Clean Hands Save Lives”
The CDC emphasizes the importance of proper handwashing as a key method in preventing the spread of respiratory infections, including the flu. Studies consistently show that frequent handwashing reduces the transmission of infectious diseases.
Source: CDC – Handwashing - WHO – “Hand Hygiene in Health Care”
The World Health Organization also provides evidence on the effectiveness of hand hygiene in preventing infections, with studies showing that handwashing can reduce the spread of viruses by up to 50%.
Source: WHO – Hand Hygiene
3. Diet and Exercise
- National Institutes of Health (NIH) – “Nutrition and Immunity”
This NIH resource highlights the relationship between nutrition, immune function, and infection prevention. Specific nutrients, including vitamin C, vitamin D, and zinc, play a vital role in supporting the immune system.
Source: NIH – Nutrition and Immunity - PubMed – “Physical Activity and Immune Function”
Studies on physical activity and immune function indicate that regular, moderate exercise can enhance immune response and reduce the risk of respiratory infections like the flu.
Source: PubMed – Physical Activity and Immune Function
4. Hydration
- National Academies of Sciences, Engineering, and Medicine – “Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate”
This report provides evidence on the role of hydration in supporting overall health, including immune function. Proper hydration helps maintain mucous membranes and can prevent dehydration, which can increase susceptibility to illness.
Source: National Academies – Hydration and Health - Harvard T.H. Chan School of Public Health – “Water and Health”
The Harvard School of Public Health provides detailed information on the importance of hydration in maintaining optimal health, including supporting the immune system.
Source: Harvard T.H. Chan – Water and Health
5. Sleep and Immune Function
- National Sleep Foundation – “How Sleep Affects Your Immune System”
Research shows that sleep plays a critical role in immune function. Lack of sleep has been shown to impair immune responses and increase the likelihood of infection.
Source: National Sleep Foundation – Sleep and Immunity - PubMed – “Sleep and Immune Function”
A review of studies published in Sleep Medicine Reviews demonstrates that insufficient sleep weakens immune responses and increases susceptibility to infections.
Source: PubMed – Sleep and Immunity
6. Proper Cough Etiquette
- Centers for Disease Control and Prevention (CDC) – “Cover Your Cough”
The CDC emphasizes the importance of covering coughs and sneezes to prevent the spread of respiratory viruses, including the flu. This practice helps limit the release of viral droplets into the air.
Source: CDC – Cover Your Cough
7. Masks and Social Distancing
- Journal of the American Medical Association (JAMA) – “Physical Distancing, Face Masks, and the Spread of COVID-19”
This study demonstrated that wearing masks and maintaining physical distancing can significantly reduce the transmission of respiratory viruses. These measures are just as effective for the flu as they are for COVID-19.
Source: JAMA – Masks and Social Distancing
8. Disinfecting High-Touch Surfaces
- Centers for Disease Control and Prevention (CDC) – “Cleaning and Disinfection”
The CDC provides guidance on cleaning and disinfecting frequently touched surfaces to reduce the spread of germs, including the flu virus. Research shows that regular cleaning of surfaces can reduce the transmission of infectious agents.
Source: CDC – Cleaning and Disinfection
9. Antiviral Medications
- American College of Physicians – “Use of Antiviral Drugs for Influenza”
This guideline from the American College of Physicians outlines the effectiveness of antiviral drugs such as oseltamivir (Tamiflu) when taken within the first 48 hours of flu symptom onset. They can reduce symptom severity and duration.
Source: American College of Physicians – Antiviral Drugs
10. Stress Management and Immunity
- Psychoneuroendocrinology Journal – “Stress and Immune Function”
This review discusses how chronic stress can weaken the immune system and make individuals more vulnerable to infections like the flu. Stress management techniques such as mindfulness and relaxation exercises have been shown to improve immune function.
Source: Psychoneuroendocrinology – Stress and Immunity
By incorporating these scientifically backed recommendations into your daily routine, you’ll not only reduce your chances of contracting the flu but also improve your overall health and well-being.
