As cooler months arrive, so does a familiar challenge: flu season. It typically runs from October until as late as May, depending on the year, when colder, drier air helps the virus spread and people spend more time indoors. According to Dr. Gregory Duhon, MD, an internal medicine physician and hospitalist, flu prevention should start well before symptoms appear. “Your immune system is stronger when supported consistently through healthy habits,” he explains. “The goal is to prepare your body to fight infection before flu season begins.”
Here’s how you can do that:
Eat a Healthy Diet: A balanced diet rich in fruits, vegetables, lean proteins, and whole grains helps strengthen the immune system. Key nutrients like vitamins C and D, zinc, and selenium support healthy immune cell function. For optimal protection, most public health guidelines recommend five or more servings of fruits and vegetables daily to support overall health. The National Institutes of Health also notes that chicken soup may help with hydration and mucus clearance during respiratory illness. Drinking plenty of water, broth, or electrolyte-rich fluids further supports recovery.
Get Enough Rest: Adequate sleep strengthens the immune system by promoting the production of cytokines and antibodies that help fight infection. Adults are recommended to get 7-9 hours of sleep, while children typically need eight to 14 hours, depending on their age. Even modest sleep loss has been shown to impair immune response to infection.
Manage Stress: Chronic stress raises cortisol, a hormone that weakens white blood cell activity. These white blood cells (WBCs), also called leukocytes, are your body’s frontline defense against infections, disease, and anything harmful. By practicing mindfulness, deep breathing, and muscle relaxation techniques, you can reduce stress, support healthy cortisol levels, and help your immune system stay strong.
Keep Moving: Regular moderate exercise supports healthy circulation and immune regulation. Even stretching consistently has been shown to have indirect immune system benefits by reducing stress, improving sleep, and reducing inflammation. Aim for at least 150 minutes of moderate, consistent activity each week, like brisk walking, swimming, or cycling. Balance is essential, as overly intense workouts can temporarily suppress immunity, while steady, moderate exercise strengthens long-term resilience.
Practice Good Hygiene: The flu is spread through respiratory droplets. These droplets can get on surfaces, and when you touch the surface and then touch your mouth or nose, you can get the flu. Good hygiene, including handwashing and cleaning surfaces, reduces the spread of many infectious agents.
The Role of Primary Care in Flu Prevention
Influenza is a contagious respiratory illness caused by influenza A and B viruses. Because these viruses mutate frequently, immunity from past infections or vaccinations fades over time, making yearly vaccination essential. Each flu season’s vaccine is updated to match the most likely circulating strains.
According to the CDC, getting vaccinated reduces the risk of flu-related hospitalization by 40–60%. Dr. Gregory Duhon, MD, recommends getting the shot early, ideally by the end of October, before flu activity peaks. During wellness visits, providers assess individual risk based on factors such as age, chronic conditions, occupation, and family history to recommend the best preventive plan.
Several vaccine options are available:
- Standard flu shot: Inactivated virus; safe for most people.
- FluMist (nasal spray) is a live, attenuated vaccine for healthy individuals ages 2–49 who are not pregnant or immunocompromised.
- High-dose or adjuvanted vaccines: For adults 65 and older to boost immune response.
- Egg-free vaccines: Suitable for people with egg allergies.
Final Takeaway
Flu season is a predictable part of the year, but its impact doesn’t have to be. Preparing the immune system through vaccination, healthy habits, and consistent preventive care allows individuals to stay one step ahead of illness. As Dr. Gregory Duhon reminds us, “Prevention is one of the most effective tools in medicine, and it starts long before the first cough or fever.”
About Gregory Duhon, MD
Dr. Gregory Duhon is an Internal Medicine Physician and Hospitalist with extensive experience in critical care and emergency medicine. He has participated in disaster relief efforts and supported communities affected by the opioid crisis. Outside of medicine, Dr. Duhon enjoys training for the Ironman, exploring different cultures through travel, experimenting with gourmet cooking, and cultivating exotic passion fruit.
Sources and Citations
- Centers for Disease Control and Prevention (CDC) – “Key Facts About Influenza (Flu)”
https://www.cdc.gov/flu/about/keyfacts.htm - CDC – Seasonal Influenza Vaccine Effectiveness, 2010–2024
https://www.cdc.gov/flu/vaccines-work/past-seasons-estimates.html - National Institutes of Health (NIH) – “Chicken Soup for a Cold: Does It Work?”
https://newsinhealth.nih.gov/2017/02/chicken-soup-cold - National Sleep Foundation – “How Much Sleep Do We Really Need?”
https://www.thensf.org/how-much-sleep-do-we-really-need/ - U.S. Department of Health and Human Services (HHS) – “Physical Activity Guidelines for Americans.”
https://health.gov/paguidelines/ - Harvard Health Publishing – “How Sleep Affects Your Immune System.”
https://www.health.harvard.edu/staying-healthy/how-sleep-affects-your-immune-system - Mayo Clinic – “Influenza (Flu) Prevention.”
https://www.mayoclinic.org/diseases-conditions/flu/in-depth/flu-prevention/art-20048000 - World Health Organization (WHO) – “Influenza (Seasonal).”
https://www.who.int/news-room/fact-sheets/detail/influenza-(seasonal)
John Davis is a seasoned health journalist with expertise in public health and medical research. Holding a degree in health sciences, John excels in making complex health topics understandable and engaging for his readers. His articles, featured in top health publications, cover everything from cutting-edge treatments to public health policies. Outside of journalism, John is an advocate for health education and frequently speaks at community events.