10 Tips for Staying Healthy
During Flu Season
Flu season — typically running from October through March in Canada — brings an increased risk of illness for people of all ages. At Victoria-Danforth Healthcare, we believe prevention is the best medicine. Here are 10 expert-backed strategies to help you and your family stay healthy and flu-free this season.
Get Your Annual Flu Shot
The flu shot is your #1 defense against seasonal influenza. The vaccine is reformulated every year to match the most prevalent strains. It's recommended for everyone 6 months and older — especially seniors, young children, pregnant women, and those with chronic conditions. Visit Victoria-Danforth Healthcare for your flu shot — no appointment needed.
Wash Your Hands Frequently
Frequent handwashing is one of the simplest and most effective ways to stop the spread of germs. Wash with soap and water for at least 20 seconds — especially before eating, after coughing or sneezing, and after touching shared surfaces. When soap isn't available, use an alcohol-based hand sanitizer with at least 60% alcohol.
Avoid Touching Your Face
The flu virus can survive on surfaces for up to 24 hours. Touching your eyes, nose, or mouth with contaminated hands is one of the most common ways people get infected. Be mindful of this habit, especially in public spaces, on public transit, or after handling shared objects.
Boost Your Immune System with Good Nutrition
A well-nourished body fights off infections more effectively. Focus on foods rich in vitamins C and D, zinc, and antioxidants — think citrus fruits, leafy greens, nuts, seeds, and lean proteins. Avoid excessive sugar and processed foods, which can suppress your immune response. Staying hydrated is equally important.
Prioritize Quality Sleep
Sleep is when your body repairs and strengthens its immune defenses. Adults need 7–9 hours per night. Research shows that people who sleep fewer than 6 hours are four times more likely to catch a cold or flu. Maintain a consistent sleep schedule, limit screen time before bed, and create a cool, dark sleep environment.
Keep Indoor Air Clean & Ventilated
Flu viruses spread easily in poorly ventilated, crowded indoor spaces. Open windows when possible, use air purifiers with HEPA filters, and avoid enclosed areas with large crowds during peak flu season. Disinfect high-touch surfaces regularly — door handles, keyboards, phones, and countertops.
Stay Home If You Feel Sick
If you develop flu symptoms — fever, chills, body aches, sore throat, or fatigue — stay home and rest. Going to work or school while sick puts others at risk and delays your recovery. Adults with the flu are contagious from 1 day before symptoms appear to 5–7 days after. Contact our clinic if symptoms worsen.
Know When to See a Doctor
Most flu cases resolve on their own with rest and fluids. However, seek medical attention promptly if you experience: difficulty breathing, persistent chest pain, confusion, severe vomiting, or symptoms that improve then worsen. Antiviral medications like Tamiflu are most effective when started within 48 hours of symptoms.
Manage Stress & Exercise Regularly
Chronic stress suppresses immune function, making you more vulnerable to infections. Regular moderate exercise — 30 minutes of brisk walking, cycling, or swimming most days — strengthens your immune system. Practices like yoga, meditation, and deep breathing also reduce cortisol levels and support overall resilience.
Protect Those Around You — Get Vaccinated
Flu vaccinations protect not just you, but also those who cannot be vaccinated — newborns, immunocompromised individuals, and the elderly. Herd immunity within families and communities reduces overall transmission. Encourage family members, coworkers, and friends to get vaccinated. Walk in anytime at Victoria-Danforth Healthcare.
Ready for Your Flu Shot?
No appointment needed. Walk in anytime Monday–Friday, 10 AM – 5 PM at Victoria-Danforth Healthcare in Scarborough.