After a summer of sun, fun, and laid-back living, fall brings predictability and routine back into our lives. School is in session, sports are under way, and aromas of pumpkin spice lattes follow us everywhere. But with those pleasant reminders of the favored fall season also come dropping temperatures, less humidity, and more time indoors. Before you know it, flu season is here.
Despite our best efforts to ward off contagions that sabotage our health, flu season can sometimes get the best of us. Get a head start on safeguarding your personal wellness this year with recommendations from our Cardinal Bay Team. We invited our resident care directors to share clinical expertise and guidance to best prepare for the unpredictable flu season.
Read on for answers to your commonly asked questions on managing seasonal illness and face the flu head-on this year with these essential preventive measures.
What are the most effective ways to prevent the flu and other respiratory illnesses?
The Centers for Disease Control and Prevention (CDC) compiles an accessible list of the most effective ways to prevent the flu and other respiratory illnesses, with specialized recommendations for healthcare professionals and consumers. This information is followed by our teams and shared in many forms with members of our communities. The following CDC guidance helps to direct our approach:
“The single best way to reduce the risk of seasonal flu and its potentially serious complications is to get vaccinated each year, but preventive actions like avoiding people who are sick, covering your cough and washing your hands also can help stop the spread of germs and prevent respiratory illnesses like flu.”
Vaccination, handwashing, keeping hands away from your face, and other infection control measures can have a significant impact on the spread of influenza – in your home and in your community. For more tips on managing seasonal illness, up-to-date information about the 2024-25 flu season, including a weekly influenza report, a vaccination location finder, and user-friendly digital resources, visit www.cdc.gov/flu.
Did you know? Improving ventilation is another key way to prevent the spread of respiratory diseases. Keep windows open to circulate air flow and consider investing in an air purifier in your home. Ensure HVAC equipment is functioning properly with clean filters, and be intentional about spending time outdoors, always finding ways to bring fresh air indoors.
Should I get the flu shot and the COVID-19 booster this fall? If so, when is the best time to do so?
Yes, and that depends. While recommendations vary with age and healthcare needs, the CDC suggests that September and October are the ideal time for vaccinating against the flu.
Getting more than one vaccine during your visit is possible, but for more specifics on adding a COVID-19 vaccine/booster or other vaccine, such as RSV, review the CDC’s information about coadministration and speak to a trusted physician to discuss the best plan for you or your senior loved one. Other key facts and figures to guide your vaccination decisions can be found here or by visiting www.cdc.gov.
Older adults can experience life-threatening complications from an influenza infection and are strongly encouraged to be vaccinated.
Did you know? Senior living residents often have access to a community flu clinic which allows them to be conveniently vaccinated from the comfort of their home.
How can I boost my immune system naturally through diet and lifestyle changes?
Maintaining a balanced diet of whole grains, lean protein, fiber, fruits, and vegetables, and drinking plenty of water is a good starting point when trying to boost immunity. Look for ways to incorporate antioxidant-rich options that can target inflammation while avoiding unnecessary fats and sweets, and alcohol and caffeine consumption.
Getting a good 7-9 hours of sleep at night can also impact immunity, as rest releases cytokine, which can help fight infection. Add to that active movement from your exercise routine and your body can benefit from increased antibodies, blood flow, and stress reduction.
Did you know? Seniors are not exempt from stress. While some stress is okay, chronic stress can weaken the body’s ability to fight infection, making you more susceptible to getting sick. Relaxation and self-care practices are essential for reducing stress and inflammation and caring for the mind, body, and spirit.
What precautions should I take to avoid falls and injuries as the weather gets cooler and wetter?
As the weather gets cooler and wetter, it's important to take extra precautions to avoid falls and injuries. Wear shoes with non-slip soles for better traction and be mindful of wet leaves or icy patches when walking outdoors. Always use handrails on stairs, and ensure your home is well-lit to spot potential hazards.
Keeping walkways clear of debris and dry your shoes before entering the house to help prevent slips. If needed, use a cane or walker for additional support, and maintain your strength and balance through regular exercise.
Did you know? Senior living residents benefit from a home environment specifically designed with senior safety in mind. They can also take advantage of support services that assist with safe transportation. Escort options are available for older adults with mobility concerns, which can provide peace of mind when traveling in unpredictable weather conditions.
Are there specific vitamins or supplements I should take to stay healthy during the fall?
Vitamin A, Vitamin C, Vitamin D, and Zinc are often first in line when discussing immune-boosting nutrients, but prebiotics and probiotics can also stimulate immunity by helping to maintain a healthy gut. A healthy microbiome in the gut can be a major player in fighting infection.
The National Institutes of Health (Office of Dietary Supplements) offers a consumer fact sheet that explores the value and impact of different dietary supplements, vitamins, and minerals in supporting immunity. Fall is the perfect time to speak to your physician about which of these supplements would be beneficial to utilize during flu season.
Did you know? Elderberry, echinacea, turmeric, citrus, and ginger are often used in different forms to provide a boost to the immune system. Try swapping out a cup of coffee or other beverage with a cup of tea containing one of these natural nutrients.
What are the signs of seasonal affective disorder (SAD), and how can I manage or prevent it?
Seasonal Affective Disorder (SAD) is a type of depression associated with the change of seasons and is commonly experienced in the fall to winter months when daylight hours decrease.
Signs: Chemical changes in the brain during this time of seasonal change can prompt feelings of depression. Watch for symptoms of social withdrawal, loss of interest in activities, moodiness or anxiety, increased sleep and fatigue, increased appetite (especially for comfort foods), and other physical conditions.
Treatment & Prevention:
• Encourage your senior loved one to spend time outdoors and safely enjoy the sunshine during the fall and winter months whenever possible.
• Light therapy, psychotherapy, and medication management can also be explored when sharing any symptoms of depression with your physician.
• Social connection and face-to-face interaction with friends, neighbors, and family members is important in preventing and managing SAD.
Did you know? Senior living residents enjoy the benefit of close contact with a wide social support network and daily opportunities for meaningful connection through social programs, trips, events, and activities. This can offer a huge health advantage during seasonal changes.
How can I maintain a regular exercise routine as the weather gets colder and daylight hours decrease?
To maintain a regular exercise routine as the weather gets colder and daylight hours decrease, it's helpful to adjust your activities to fit the season. Consider moving your workouts indoors, such as at a local gym or YMCA, or walking in a shopping mall, or following along with exercise videos at home through your favorite streaming service.
Staying active with stretching, yoga, or strength training exercises indoors can help maintain flexibility and strength. You can also take advantage of any available daylight by scheduling outdoor walks during the brightest part of the day, and having a consistent routine will help keep you motivated, regardless of the weather.
Did you know? Exercising with friends offers a double benefit of healthy activity AND social connection! Whether playing a favorite indoor sport, trying out a group fitness class, or connecting for a weekly walk with friends, you can stay moving and motivated in any kind of weather while nurturing relationships and your emotional health.
Cultivating a healthy lifestyle
Preventing illness is just one part of the puzzle when cultivating a healthy lifestyle.
To learn more about how a Cardinal Bay community can enable you or a senior loved one to thrive, speak to a member of our Cardinal Bay team. Contact us today to schedule a tour of one of our Central Texas or Oklahoma communities and chat with our residents about our exceptional independent living, assisted living, and memory care options. Subscribe to our blog for more valuable free resources for supporting senior health, independence, and wellbeing.