Flu symptoms decoded: Follow these tips to prevent influenza in monsoon

How to avoid seasonal flu: A balanced diet rich in fruits, vegetables, and whole grains supports a robust immune system. Foods high in vitamins C and D, zinc, and antioxidants are particularly beneficial (Image: Canva)

The arrival of monsoon often brings with it those irritating bouts of coughs and sneezes, along with the discomfort of body aches, fever, and shivering. The increased humidity and fluctuating temperatures during this season create conditions where viruses can thrive longer and spread more easily among people in close contact, contributing to the transmission of respiratory viruses, including influenza.

According to the World Health Organization (WHO), influenza, commonly known as the flu, is a contagious respiratory illness caused by influenza viruses. These viruses infect the nose, throat, and sometimes the lungs, leading to symptoms such as fever, chills, muscle aches, cough, congestion, runny nose, headaches, and fatigue. The flu spreads primarily through droplets when infected individuals cough, sneeze, or talk, making close contact a significant risk factor.

Here are a few preventive steps you can take to avoid the flu:

Get your flu shot: The most effective way to prevent the flu is to get vaccinated annually. The flu vaccine is designed to protect against the most common strains of the virus expected each season. According to the WHO, vaccination reduces the risk of flu illness, hospitalisation, and flu-related complications. It's especially important for high-risk groups, including young children, the elderly, pregnant women, and those with chronic health conditions.

Wash those hands: Regular hand washing with soap and water is crucial in preventing the spread of the flu. Use hand sanitiser if soap and water are not available. Avoid touching your face, particularly the eyes, nose, and mouth, to prevent the virus from entering your body. Practicing good respiratory etiquette, such as covering your mouth and nose with a tissue or your elbow when coughing or sneezing, also helps reduce transmission.

Eat right, stay strong: A balanced diet rich in fruits, vegetables, and whole grains supports a robust immune system. Foods high in vitamins C and D, zinc, and antioxidants are particularly beneficial. Staying hydrated by drinking plenty of water is also essential for overall health and immune function.

Move it to boost it: Regular physical activity boosts the immune system and helps the body fend off infections. The WHO recommends at least 150 minutes of moderate-intensity exercise each week for adults. Activities like walking, jogging, or yoga can enhance immune response and improve overall well-being.

Prioritise your sleep: Quality sleep is vital for maintaining a strong immune system. Aim for 7-9 hours of sleep per night to allow your body to rest and recover. Poor sleep can weaken your immune system, making you more susceptible to the flu and other illnesses.

Stay home, rest up: If you experience flu symptoms, stay home to prevent spreading the virus to others. Rest and isolation help speed up recovery and reduce the risk of infecting coworkers, classmates, or family members.

Consult your doctor: Severe flu symptoms require immediate attention as they indicate a high risk of complications. Your doctor may prescribe antiviral medications to reduce the severity and duration of the illness, especially if started early.