How to avoid the misery of the flu

Your odds of catching the flu each winter range from about 5 to 20 per cent, depending on the virulence of the germs circulating in your area. That sounds low, but once you've suffered through a miserable case of the flu, you'll be motivated to tilt those odds a little more in your favour. Here are some proven tactics to help you avoid getting sick.

Dozens of different strains of the influenza virus are what cause the symptoms we commonly associate with having the "flu." These viruses are extremely infectious because they're always mutating from year to year.

• This constant mutation means that even though you develop antibodies to the flu if you're infected, your immune system won't recognize and fight off a new strain as effectively.

Common symptoms of the flu may potentially include a sudden and high fever; a severe headache; aches and pains; general fatigue; chest discomfort; coughing; sometimes a sore throat, stuffy nose and sneezing.

• The range of symptoms varies from person to person.

A healthy immune system is the first step to avoiding the flu.

• Start by doing all you can to keep your immunity strong: eat a healthy diet, get plenty of sleep and partake in regular physical activity.

The flu vaccine works by introducing a tiny dose of several flu viruses into your body. These viruses are "attenuated," which means they are not as virulent as a "regular" flu virus. Your body then produces antibodies in response to their presence, which will help fight off germs if you're exposed to the flu. The more antibodies, generally the better the protection. Factors such as stress, a fever and lack of sleep can potentially hinder the vaccine's effectiveness.

• The flu isn't just miserable; it can be dangerous, especially in older people. Research has shown that having a flu shot may potentially reduce the risk of being hospitalized by 27 per cent and of dying from the flu by up to 48 per cent.
• The vaccine works better some years than others. At best, it protects against roughly 70 to 90 per cent of the flu viruses being passed around.
• You should definitely consider getting a flu shot if you're over 50; if you have a medical condition that lowers your immunity or affects your lung function, or if you live in a household with anyone on that list (to protect yourself and them).

The flu virus can survive for hours on hard surfaces — even on cloth, paper and tissues. Your best defence against getting sick is to wash your hands, the more often the better.

• Choose soap-and-water hand washing over antibacterial hand wipes and gels; relying on them could allow bugs to build up on your hands if you use them many times in a row without washing.
• Viruses are hard to kill; even some alcohol-based hand sanitizers won't kill them if the alcohol concentration isn't high enough. (Hand washing doesn't kill viruses; it simply washes them away. That's why you don't need antibacterial soap.)
• Buy a sanitizer that contains 60 to 95 per cent ethyl alcohol. Rub the gel or foam on all sides of your hands, then rub your hands together vigorously until they're dry.

Virus-killing tissues are no substitute for hand washing, but they could cut the number of virus particles on your kids' hands.

• Teach your kids to sneeze into the crook of their elbow, not their hands. It's a way to reduce the risk of spreading germs on their hands by limiting it to where it's least likely to be touched.

In a small Canadian study, people who exercised most days of the week had fewer flu symptoms and higher levels of flu-fighting immunoglobulin A, compared to people who didn't exercise.

• Exercising can be a challenge in cold weather, but the benefits to your health are undeniable: stress lowers your body's ability to fight the flu and exercise is a great way to manage your daily stresses.
• Try popping in an exercise DVD, pulling up a YouTube exercise video or clearing off that elliptical trainer. Some communities even have indoor walking clubs at the local mall in winter that you can join.

Exposure to airport crowds and germs on airplane surfaces, plus hours spent in close quarters, can increase your risk of catching the flu bug.

• If possible, book a flight during off-peak season or hours. Then, wash your hands frequently while travelling and try not to touch your nose, mouth or eyes too often.

While no method of avoiding the flu is completely guaranteed, you can still help stack the deck in your favour and reduce the odds that you'll get sick this season.