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You are here: Home / Health / 4 Tips to Avoid the Dreaded Fall Flu Spike

November 3, 2017 By 21 Comments

4 Tips to Avoid the Dreaded Fall Flu Spike

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Even though I am still missing the lazy, hazy, crazy days of summer, there are so many things about the fall season that I love too.  The gorgeous reds, oranges, and yellows of the deciduous trees, visiting our local Farmer’s Market, marvelling at the abundance of fresh fruits and vegetables and the brilliant blue of the sky on a cool, crisp autumn day.

Flu

However, there is one thing about this time of year that I do not love and that is the arrival of the much-dreaded cold and flu season, otherwise known as the “Fall Spike”.

It’s not a coincidence that with the school year in full swing, those nasty germs are in full swing too! Influenza viruses are more stable in cold air and when you couple that with low humidity which helps the virus particles remain in the air and then multiply by the number of people in enclosed spaces, (like children in a classroom), you get the inevitable fall influenza spike.

Though cold and flu prevention is important year round, it’s even more important to make healthy choices and take preventive measures to protect yourself and your family in preparation for the ‘Fall Spike’.

Studies show school children bring germs home from school and spread them to their parents and younger siblings, causing sickness ranging from colds to severe asthma flare-ups – known as the “Fall Spike.” (1)

  • Did you know that in 2015, more than 5,000 Canadians were hospitalized with the flu, including more than 1,500 kids? (2)

Let’s face the facts, back to school equals back to germs!

To help keep your family healthy throughout the school year, follow these easy tips —

1. EAT WELL:

It’s essential to stock up on foods that contain nutrients that contribute to good overall and immune health during the Fall Spike and leading into cold and flu season. But it is also important to make healthy food choices throughout the year to ensure you and your family are getting the nutrients your bodies need.

During the Fall Spike, you may want to think about upping certain foods such as citrus fruits, beans, and legumes, probiotics and nuts and seeds to make sure everyone is getting the nutrients they need.

Flu

For example:
– Citrus Fruit: not only are citrus fruits a good source of vitamin C, they’re naturally delicious. If fresh fruit is not an option, try frozen – they are just as nutritious and delicious in smoothies or on top of yogurt or cereal. Read the label to make sure they do not come with added salt or sugar.
– Beans and Legumes: beans and legumes are a source of protein and zinc so add some to your diet today.
– Nuts and Seeds: a variety of nuts and seeds contain vitamin E – a dietary antioxidant that helps in the maintenance of good health.
– Probiotic foods: probiotic foods like kefir or probiotic yogurt contain bacteria which may modulate immune function. Eating foods that contain probiotics is preferred to taking probiotic supplements because then you also get the other nutrients in the food, like protein and calcium.

2. WASH YOUR HANDS:

To limit the spread of germs, wash your hands frequently throughout the day.

Flu

I worked for many years as a nurse in the Operating Room and I cannot overemphasize how essential it is to properly wash your hands. This is important any time of the year but doubly so during cold and flu season. Keeping your hands impeccably clean is one of the most important steps we can take to avoid getting sick and spreading germs to others.

TIP – For general hand washing, you should wash your hands with soap and warm running water while silently (or not so silently, it’s up to you…lol) singing the Happy Birthday song. Then rinse and dry your hands using paper towels or a clean hand towel.

3. KNOW WHEN TO STAY HOME:

Know when a fever is too high and make sure to stay home if your temperature passes 37.8 degrees Celcius or 100 degrees Fahrenheit. And also remember, you should be fever-free for at least 24 hours before returning to work or school.

4. GET THE FLU SHOT:  

Flu season is on its way and spending a few minutes to get vaccinated could save you 14 days of misery! No matter where you stand on proper etiquette, flu shots should be part of the plan, it’s our first defense against the flu.

  • The flu shot is the best way to prevent the flu and is available through in-store pharmacists at Atlantic Superstore stores right now!
  • From working many years as a nurse, I can tell you with certainty, flu shots save lives!

Flu

From the food aisle to the pharmacy, your local Atlantic Superstore has great products to help you maintain health during cold and flu season.

Head to Atlantic Superstore (or your local Loblaws store) to book a free appointment with one of the in-store registered dietitians for more information on foods that help support good overall and immune health, and while you’re there, visit your in-store pharmacist for your flu shot.

And to stay up to date with all the latest news, be sure to follow the #SuperstoreFluCrew and #Fluless hashtags.

flu

PIN IT – 4 Tips To Avoid The Dreaded Fall Flu Spike

(1).  Johnston SL et al.  The relationship between upper respiratory infections and hospital admissions for asthma: a time-trend analysis. Am J Respir Crit Care Med. 1996 Sep;154 (3 Pt 1):654-60.  https://www.on.lung.ca/september-spike-2014-release, accessed September 9, 2016.

(2). Public Health Agency of Canada. Reported Influenza Hospitalizations and Deaths in Canada: 2011-12 to 2015-16. http://www.phac-aspc.gc.ca/influenza/flu-stat-eng.php

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Comments

  1. paula schuck says

    November 3, 2017 at 9:43 AM

    Got our flu shots this week. Well two of us did. My youngest was off school for a doctor’s appointment WEDS and so I took her and got a bunch of things done and we both got our flu shots. Now I have to remind husband and oldest to go together and get theirs. Love that these are so readily available at various pharmacies.

    Reply
    • Monica Parlee says

      November 3, 2017 at 7:44 PM

      I agree Paula, the fact that the flu shot is now so accessible makes a HUGE difference!

      Reply
  2. Sab Edwards says

    November 4, 2017 at 7:25 PM

    We’ve already had the flu hit our work place….. we were down 2/3 of our staff the one week…everyone so sick they had to stay home

    Reply
    • Monica Parlee says

      November 6, 2017 at 2:11 AM

      Yikes, that is not good, Hope you’re okay, Sab!

      Reply
  3. corinne & kirsty says

    November 9, 2017 at 10:16 AM

    I am really rarely sick. and when I am it is just a cold. I can’t remember ever getting the flu. I know I need to improve my diet coz it is a mess just now. Also, at home the heating is not on that often and I am well covered when i go out. great tips!

    Reply
  4. Nicole King says

    November 9, 2017 at 10:54 AM

    Great tips!!! Also a good reminder… I need to get my flu shot stat!

    Reply
  5. Tara pittman says

    November 9, 2017 at 2:55 PM

    My top is hand washing to stay well. I also get a flu shot.

    Reply
  6. Aeryn Lynne says

    November 9, 2017 at 3:17 PM

    Thanks for the tips! I know I haven’t been eating well lately, it happens, which has led to *sniffles* these past couple of days. Jay and I were going to get the shot this past week, and then he wound up with a major flu the day before we were set to go, urgh. We’re still going to get a shot, since it may cover strains that neither of us have been hit with yet. Just find it funny that we both need to feel a bit better to go get the flu shot this year, lol.

    Reply
  7. gingermommy says

    November 9, 2017 at 6:42 PM

    Great tips! When one person gets sick in our house, everyone gets it,. Then we have the flu for weeks at a time

    Reply
  8. Heather Johnson says

    November 9, 2017 at 9:41 PM

    My family and I got our flu shot during the first half of October. I have never gotten the flu and I want to do all to reduce my and my kids’ chances of getting ill!

    Reply
  9. Claudia K says

    November 9, 2017 at 10:23 PM

    I love this time of the year but I am always worried about flu season. I make sure that I wash my hands frequently and that I also get plenty of sleep.

    Reply
  10. Lisa says

    November 9, 2017 at 11:55 PM

    I wish it was fall here, we have over a foot of snow on the ground already, it came very early this year. So far, there haven’t been any patients come into the medical clinic where I work with the flu this year, I am hoping that with more people getting the flu shot, we won’t have such an outbreak this year.

    Reply
  11. Cassie says

    November 10, 2017 at 12:50 AM

    I made it through winter here in Australia without getting a cold or flu once – yippee! I do follow all your tips here so the proof is there!

    Reply
  12. Stephanie Jeannot says

    November 10, 2017 at 9:09 AM

    Knowing when to stay home is key. I hate the flu and it was such a dread when I had it a few years back. Yes to washing hands.

    Reply
  13. jiselle jones - www.jisellejonesinsideout.com says

    November 10, 2017 at 11:28 AM

    I totally agree with the healthy eating and keeping your hands clean and germ free. with 3 children attending school at the same time I once had a crisis on my hands I started buying antibacterial soap an letting them take their afternoon bath with that! I also find giving them extra vitamins help with their allergies.

    Reply
  14. TColeman says

    November 10, 2017 at 2:50 PM

    It never fails that some kind of sickness overtakes out home. With kids in school sometimes it is not beatable but we always take precautions.

    Reply
  15. Bobbi says

    November 10, 2017 at 2:51 PM

    I always try my best to avoid any kind of sickness. These are some great ways to help with that!

    Reply
  16. Linh says

    November 11, 2017 at 10:44 AM

    Such helpful tips. Staying healthy is essential, especially during this season. Thanks for your advice!

    Reply
  17. Whitney says

    November 13, 2017 at 12:17 AM

    Great posts on keeping everyone healthy and not sick. I am not a fan of the flu shot, but I believe strongly that in an increase in citrus and other foods to build the immune system. Great reads for families, especially With kids.

    Reply
  18. Aimee Geroux says

    November 14, 2017 at 1:55 PM

    Thanks for sharing your tips. Bella just started school this year so these will come in handy.

    Reply
  19. Abhash Subedi says

    November 28, 2017 at 11:57 AM

    Good

    Reply

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