Of course, the holidays can be a time of great joy and love, but let’s face it: they can also be a time of great…sickness. Between squeezing in all of the festivus parties, staying out too late at said holiday parties, and, oh yeah, traveling all over the place to hang out with your friends and family, it’s easier than ever to come down with something…and we’re not just talking about COVID-19. The holiday season is also peak flu season, which generally runs from October through March, so it’s equally important to do everything you can to help protect yourself in that department as well. We checked in with Washington D.C.-based family physician Dr. Shilpi Agarwal, MD, to get all of the best tips to help you protect yourself from the flu during holiday travel this year—plus what to do if you do come down with it on the road. (Headline: Don’t panic.)
How to help prevent the flu while you’re traveling:
Wash your hands and wipe down surfaces—especially on public transportation.
Much like COVID-19, the flu is mainly spread through droplets. “You can be within six feet of secretions, or although less likely, by touching something that has the flu virus and then touching your own mouth, nose, or eyes”, says Dr. Shilpi. Her advice: washing your hands constantly and wiping down surfaces you come in contact with–especially on public transportation is not a bad idea. “You don’t have to be crazy about it, but once you’re settled into your seat on the plane or train or bus, it’s best to wash your hands and wipe down your space with disinfectant wipes,” she says.
Mask up on public transportation as well.
Are we all sick of masks? Yes. Should we wear them anyway, especially during holiday travel? Also yes. “Masks have become a controversial topic, but when you’re in an environment where you’re exposed to droplets that may contain flu virus, wearing a mask is a good idea,” advises Dr. Shilpi. And yes, even though the air on planes is technically more filtered, that mask-up advice also applies to your flight. “While the air on planes may be more filtered that doesn’t change my opinion, because it really comes down to proximity to others,” Dr. Shilpi continues. “You’re in such close quarters with others…one sneeze from your seatmate next to you, and you’re exposed.” What’s more, much like COVID-19, flu symptoms take a while to show themselves even when you’re contagious—meaning the annoying truth is that your seatmate next to you could seem perfectly fine and still be contagious.
As for the whole eating thing, it’s fine to take your mask off during your meal, but just be sure to put it back on once you’re finished. “The point is that wearing a mask will help minimize your exposure, so do so whenever you can,” continues Dr. Shilpi. If you really need to take a break, consider hitting up the bathroom for a little mask-free breather.
Try to get 7-8 hours of sleep no matter where you are.
It sounds a little bit basic, but a good night’s sleep is important for your health. After all, you can take all the supplements in the world and do all sorts of crazy things in the name of wellness, but if you’re not sleeping enough, your body won’t be at its best to fight off the flu. “When you sleep, your white blood cells and other things that fight off infection have time to regenerate, which is why you’re more likely to get sick when you haven’t been sleeping enough—because those cells have not regenerated properly,” Dr. Shipley explains.
Aim for moderate drinking, too.
Ugh, we know it is important to drink in moderation during the prime holiday party season. But in yet another annoying truth, doing so can help decrease the chance of getting sick—because it preserves your immune system (alcohol really runs it down over time). Dr. Shilpi’s recommendation: “Realistically, women should aim for one drink per day, while men can aim for two, and both should aim to not drink more than two to three days per week.” Of course, this can be hard to manage during party season, but as long as you keep this goal in mind, you may end up faring at least a bit better than going in without an intention at all!
Add vitamin C and zinc to your diet.
Both of these have been associated with boosting your immune system response, says Dr. Shilpi, and fortunately, you don’t have to take supplements to make this addition happen. It mostly just comes down to healthy and balanced eating: “During the holiday season, I advise people to have more of an additive mentality than a restrictive mentality,” she continues. “Whatever you have, make sure you’re also always having one fruit a day and a small salad a day. That’s easier than saying: ‘I don’t eat cookies on Tuesdays’ and will ensure that you are getting the vitamin C and zinc you need.”
Go for a 20-minute walk outside five days a week.
“Doing so may help boost your mood, because you’re exposed to natural sunlight, which helps make chemicals in the brain that contribute to making things like feel-good serotonin,” advises Dr. Shilpi. It also may alleviate anxiety, give you space from others, and, from the travel point of view, gets you outside exploring—always a good idea!
How to help manage the flu if you do get it on the road:
Know your symptoms.
Many of the flu symptoms are similar to COVID-19 and the common cold, so you’ll want to get a COVID-19 test if you start to feel sick no matter what. But just FYI, flu symptoms are mostly defined by feeling feverish and tired and/or having a cough, sore throat, runny nose, muscle or body aches, and headaches.
Stay hydrated.
Electrolytes are the key to hydration when you’re sick because they help refuel your body, explains Dr. Shilpi. Take a sip of fluid every 10 to 15 minutes rather than trying to gulp it all down, too. Doing so may trigger your vomit reflux, and then you throw up—so it’s better to rehydrate slowly than drinking all at once.
Perhaps most importantly, when you’re traveling, don’t try to push through it to get home—stay put instead.
“The flu isn’t like COVID-19 where you’re advised to quarantine, so people often just say, ‘I just want to get home to my own bed,’” says Dr. Shilpi. “But in addition to potentially spreading it to other people when you do that, a lot of other things can happen when you’re in transit that will make you even more run down. How will you stand in a security line when you’re sick? How will you fly? Ultimately, pushing yourself to do these things may create even worse consequences later,” she says. Her advice: if possible, stay in your location until you feel well enough, which is usually around three to five days. “People generally have to rest their bodies to get over the flu, so the most important thing you can do is stay put.”
Last but certainly not least. Get your flu shot!
It should go without saying, but getting your annual flu vaccine may help prevent the flu—which is crucial for your health. Although a flu shot may help prevent the flu, it will not help prevent or protect you from getting COVID-19. While many people think the flu is just the flu and it’s really no big deal, it can actually cause serious flu complications that can require hospitalization. The flu is linked to complications, like pneumonia, heart attack and stroke. Flu-related hospitalizations are more frequent in adults 65 and over. All of which is to say: getting flu vaccinated is incredibly important. Plus, getting your flu shot may help make your case less severe should you get it despite getting the vaccine. “The flu shot likely helps protect you from getting the flu infection, but if you do get it, it’s likely to be much milder as a result,” explains Dr. Shilpi.
The best time to get your shot is around early October of each year, though anytime during flu season is helpful no matter what. Granted, the flu is slightly different now in the age of COVID-19 because some cases are occurring later than the usual time, but given how unpredictable the flu is, we may see an uptick during the traditional flu season this year. “That’s why October is still the best time to get your shot because it helps protect you during peak influenza season,” Dr. Shilpi continues.
Notably, not all flu vaccines are the same. As per the ACIP and CDC, specific flu vaccines are now preferentially recommended for older adults. However, if none of the preferred flu vaccines are available, vaccination with any eligible flu vaccine is recommended. Please ask your doctor or pharmacist which flu shot is right for you.
What are FLUBLOK® QUADRIVALENT (INFLUENZA VACCINE) and FLUZONE® HIGH-DOSE QUADRIVALENT (INFLUENZA VACCINE)?
Flublok Quadrivalent and Fluzone High-Dose Quadrivalent are indicated for immunization against disease caused by influenza A and B strains contained in the vaccine. Flublok Quadrivalent is given to people 18 years of age and older. Fluzone High-Dose Quadrivalent is given to people 65 years of age and older.
IMPORTANT SAFETY INFORMATION
Flublok Quadrivalent and Fluzone High-Dose Quadrivalent should not be given to anyone who has had a severe allergic reaction to any component of the vaccine (including eggs or egg products for Fluzone High-Dose Quadrivalent). In addition, Fluzone High-Dose Quadrivalent should not be given to anyone who has had a severe allergic reaction after previous dose of any influenza vaccine.
Tell your health care provider if you have ever had Guillain-Barré syndrome (severe muscle weakness) after a previous influenza vaccination.
If Flublok Quadrivalent and Fluzone High-Dose Quadrivalent are given to people with a compromised immune system, including those receiving therapies that suppress the immune system, the immune response may be lower than expected.
Vaccination with Flublok Quadrivalent and Fluzone High-Dose Quadrivalent may not protect all people who receive the vaccine.
For Flublok Quadrivalent, in adults 18 through 49 years of age, the most common side effects were tenderness, and/or pain where you got the shot; headache, tiredness, muscle aches, and joint pain. In adults 50 years of age and older the most common side effects were tenderness, and/or pain where you got the shot; headache, and tiredness.
For Fluzone High-Dose Quadrivalent, in adults 65 years of age and older, the most common side effects were pain, redness, and/or swelling where you got the shot; muscle aches, headache, and general discomfort.
For Flublok Quadrivalent and Fluzone High-Dose Quadrivalent, other side effects may occur.
For more information, talk to your health care professional and refer to the full Prescribing Information for Flublok Quadrivalent or Fluzone High-Dose Quadrivalent. Also, please see complete Patient Information for Fluzone High-Dose Quadrivalent.
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