Your flu season game plan: What to do (and definitely avoid)

With flu season arriving earlier and more aggressively this year, the wave of infections feels almost impossible to dodge. Whether it’s the flu, RSV (Respiratory Syncytial Virus), or a fast-spreading cold virus, many people are catching "strays" from the viral storm. But you can protect yourself and others.

Clinic Executive for Dis-Chem Baby City Lizeth Kruger shares crucial Do’s and Don’ts for navigating symptoms, preventing spread, and recovering the right way.

Symptoms
When the flu begins to take hold, the early stages are when you're typically at your most contagious, especially during the first 2 to 3 days after symptoms appear. During this critical window, it’s vital to understand that rest isn't a luxury, it's a necessity. Taking time to recover not only supports your own healing process but also plays a crucial role in preventing the virus from spreading to coworkers, classmates, friends, or family members.
Pushing through illness by trying to work, socialise, or run errands may feel responsible or productive, but in reality, it backfires. Ignoring early symptoms can prolong your recovery and increase the likelihood of passing the flu to others. Even seemingly mild signs such as a sore throat, fatigue, or body aches should be taken seriously. These symptoms often mark the beginning of something more severe and should prompt you to slow down, rest, and avoid contact with others whenever possible.

Hygiene and prevention
Maintaining good hygiene is essential for preventing infections and promoting overall health. One of the most important steps you can take is to avoid touching your face especially your eyes, nose, and mouth after coughing or coming into contact with potentially contaminated surfaces. Germs can easily enter the body through these areas, increasing the risk of illness. Thorough handwashing remains one of the most effective methods for stopping the spread of germs. Be sure to wash your hands with soap and water for at least 20 seconds, particularly after coughing, sneezing, using the bathroom, or handling items that may be contaminated. This simple act can significantly reduce your chances of getting sick or passing germs to others.

In addition to personal hygiene, it's equally important to keep your surroundings clean. Regularly disinfect high-touch surfaces such as smartphones, remote controls, doorknobs, light switches, and countertop especially if someone in your household is unwell. These surfaces can harbour bacteria and viruses that may linger for hours or even days.
While hand sanitiser can be useful when soap and water aren't available, it should not be seen as a complete substitute for handwashing.

Cough and sneeze etiquette
There are always effective ways to prevent the spread of germs, especially when coughing or sneezing. One of the simplest and most important methods is to cover your mouth and nose with your elbow rather than your hands. This helps limit the spread of respiratory droplets that can carry viruses and bacteria. If you use a tissue, dispose of it immediately in a proper waste bin and wash your hands thoroughly afterward to avoid lingering germs on your hands as this can easily be transferred to everything you touch. Although these practices may seem basic, they play a vital role in protecting not only your health but also the well-being of those around you. Never underestimate their importance; neglecting them can contribute to the rapid spread of illness in homes, workplaces, and public spaces.

Self-isolation and when to return to normal activities
Even if you think you're feeling better, it's important to remember that you might still be contagious. According to Lizeth, you should remain in isolation until you've been completely free of symptoms for at least 24 hours without relying on fever-reducing medications. Leaving isolation too soon not only puts others at risk of infection but can also hinder your own recovery, potentially prolonging your illness. Prioritising rest and recovery isn't just about protecting your health it's also a sign of respect and responsibility toward the people around you. Take the time your body needs to heal, and help prevent the virus from spreading further.

Nutrition and immune support
When you're feeling feverish or generally unwell, it's common to experience a loss of appetite or find that food doesn’t taste as good as usual. Despite this, it's important to remember that your body still needs proper nutrition to support your immune system and aid in recovery. Eating a balanced diet rich in fruits, vegetables, and whole grains can provide essential vitamins, minerals, and antioxidants that help your body fight off illness. Staying well-hydrated is equally important. Be sure to drink plenty of fluids like water, herbal teas, and drinks with electrolytes are particularly beneficial for maintaining hydration and replenishing lost nutrients.

Supplements such as vitamin C, vitamin D, and zinc may offer additional immune support. However, they should not be seen as replacements for healthy eating and lifestyle habits. Good nutrition, rest, and hydration remain the foundation for recovery and overall immune health. Lizeth Kruger, Clinic Executive for Dis-Chem Baby City says, ‘’it's normal to feel fatigued or foggy for a while after a viral illness, so give yourself grace. Listen to your body, ease back into routine, and remember: prioritising your health isn’t selfish, it's smart and responsible. Slowing down is part of the healing process.”