Your Guide to Fighting Seasonal Sickness

Using your PTO on sick days, missing plans, and the general feeling of fatigue or grogginess – who wants that? We all know that sometimes catching seasonal sickness is out of our control, but there are ways to lower your chances of letting a virus keep you from your plans. Keep reading to learn more about boosting and protecting your immune system this season.

Understanding Seasonal Sicknesses

Do you find yourself coming down with a seasonal illness at least once a year? Some of the most common sicknesses include RSV (respiratory syncytial virus), flu (influenza), chest cold (bronchitis), pneumonia, sinus infection (sinusitis), strep throat, stomach bug (norovirus), or COVID-19.

“There are over 200 respiratory viruses that can cause colds. Your symptoms can vary depending on the virus. The most common way people become infected is by close contact with a person who has one of these viruses. For example, if you are close enough to breathe in the virus when the person sneezes or coughs. Another way viruses are spread is if you touch something, that a person with one of these viruses has sneezed or coughed on minutes before, and then touch your eyes, nose, or mouth,” explained Jacqueline Johnson-Onesto, Pharmacist at Heritage Pharmacy in Fort Madison.

Viral vs Bacterial Infection

Viral and bacterial infections are common, but different microorganisms cause them, understanding the difference can help you recognize the appropriate care to ease symptoms. Viral infections are caused by viruses which are considered non-living particles that only replicate inside living cells. Viruses are spread through contact with infected individuals through airborne droplets or contaminated surfaces. Examples of common viruses include influenza and COVID-19. If you see a provider for a viral infection, they might advise you to let the virus run its course, usually antibiotics are not prescribed to treat viral infections. However, they are sometimes used to treat bacterial infections. Bacteria are single-celled organisms that can live and reproduce independently. Bacterial infections are spread through direct contact with infected individuals, contaminated food, water, or through the air. Common bacterial infections include strep throat, pneumonia, and the stomach bug.

What causes seasonal sickness?

You might not always know when, who, what, or where you got your seasonal sickness from, but some of the most common reasons ‘flu season’ peaks during the winter months are because of:

• An increase in indoor gatherings: During colder months, people tend to spend more time indoors close to others, increasing the chances of virus transmission.

• Dry air: Cold, dry air can irritate the nasal passages and make them more susceptible to infection. When the air is drier, droplets that may contain a virus can also hang in the air for longer periods and can spread further.

• Vitamin D deficiency: Less sunlight exposure during winter can lead to vitamin D deficiency, which is linked to a weaker immune system.

• Weakened immune systems: Wintry weather can sometimes lead to weakened immune systems, making individuals more vulnerable to illness.

Knowing why illness increases around this time will help protect us from missing out. “I’ve had influenza before, the real virus and it hurt to even blink. I’ll never forget that!” said Dr. McCoy, Great River Health CEO.

Taking the First Step Towards Protection

The first step towards protection against viruses is always getting your flu shot! Getting your flu shot early is a good idea because it means you will be well-protected when flu season peaks. “It can take two weeks for your body to build up immunity after getting the vaccine,” said Deb Payne, Manager of Employee Health. Getting the flu shot isn’t just about protecting yourself, it also keeps your loved ones safe. “I get my flu shot because I have loved ones who are at high risk for severe complications from the flu, including my parents, who are in their 80s, and my five grandchildren," she said. Ideally, everyone should be vaccinated by the end of October.

Common Misconceptions

There are two common misconceptions when it comes to the flu shot, Deb Payne shared:

“If I get the flu vaccine, I’m going to get the flu.” The flu vaccine contains a killed or weakened flu virus (meaning only one protein of the live virus), which cannot cause the flu. Getting the flu vaccine can help protect you from getting sick. It can take up to two weeks to become effective. If you develop flu symptoms shortly after vaccination, it's likely you were exposed to the virus before your body had a chance to build immunity, not because of the shot.

“Every time I get the flu vaccine, I still get sick.” While it's possible to get the flu even after receiving the vaccine, Deb Payne acknowledged, the vaccine can still reduce the severity of the illness and the risk of complications. So even if you do end up catching the flu, it will be a much milder case. While the flu doesn’t have the scariest reputation, there is a risk of developing serious flu complications, especially for those over the age of 65.

Flu vaccines have a good safety record. Hundreds of millions of Americans have safely received flu vaccines over the past 50 years, and there has been extensive research supporting the safety of flu vaccines.

A flu vaccine every year for everyone 6 months and older is the first and best way to reduce your chances of getting the flu and spreading it to others.

How Can I Further Protect Against Seasonal Sickness?

The most basic preventive measures when it comes to this topic include covering your mouth when sneezing or coughing, washing your hands, and staying home when you are sick. But what about some more applicable measures we can add to our everyday routine? Here are some additional preventative measures to further protect your immune system:

• Air purifier: An air purifier with HEPA filters can remove airborne particles and allergens. You can keep the air purifier on while you sleep at night.

• Sunlight exposure: While sunlight exposure is limited in winter, vitamin D supplements can help boost your immune system. Consider adding in a daily walk and taking vitamin D or a multivitamin.

• Hydration: Staying hydrated throughout the day supports your overall health.

• Disinfect surfaces: Clean and disinfect high-touch surfaces daily, such as doorknobs, light switches, countertops, and keyboards in your home or office.

• Sleep: Quality sleep is essential for a strong immune system. Lack of sleep can make you more susceptible to illness.

• Wear a mask while using public transportation: Although it’s not mandatory, wearing a mask on public transportation like flights can significantly reduce your risk of airborne illnesses.

• Flu Shots: Get your flu shot annually! Flu vaccinations can prevent and protect you from the severity of illness. (We know we’ve already covered this, it’s just that important it’s worth repeating!)

• Avoid touching your eyes, nose, and mouth: This is crucial for preventing the spread of sickness because these are the primary entry points for a virus into your body.

Seasonal Sickness Symptoms + Treatment

Despite your best efforts, you or your loved one has caught something. Now what?

“Your symptoms may vary depending on the illness, but the most common treatment advice that can be applied to all sicknesses includes drinking plenty of fluids, resting, and fueling your body with vitamins and nutritious foods,” said Jacqueline, PharmD. “It is essential to consult with your primary care provider if your symptoms are severe, last for more than a few days, or are accompanied by other concerning symptoms."

The following tips can help in the first stages of sickness, help alleviate specific symptoms, or tide you over while you wait to see a provider:

Sore Throat: Drinking plenty of fluids like water, warm tea, chicken broth, and clear soups can help soothe your throat and keep you hydrated. Gargling with warm salt water when symptoms first appear can reduce inflammation, discomfort, and bacteria. Natural remedies like honey, ginger, and chamomile tea also have properties that soothe throat pain, and over-the-counter treatments for sore throat include pain relievers like acetaminophen or ibuprofen.

Fever: Having a fever can be extremely uncomfortable, but it is a positive sign your body is actively fighting your virus or infection. It is essential to lower your body temperature to ease the symptoms of a fever. This can be done by wearing loose-fitting, lightweight clothing, applying cooling compresses to your head and neck, or taking a lukewarm bath. Over-the-counter medications like acetaminophen or ibuprofen can also help reduce fever symptoms. Consult with your primary care provider if you have underlying health conditions or are on other medications.

Cough / Congestion: For a cough accompanied by congestion, over-the-counter decongestants can help clear your sinuses. For a more natural approach, try honey to soothe your cough, lozenges for throat irritation, and a humidifier to add moisture to the air. Nasal rinses are also a simple and effective way to help alleviate nasal congestion and clear out mucus. To prevent further irritation, avoid irritants like smoking and allergens.

Fatigue: To combat fatigue, prioritize a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Stay hydrated and manage stress. Limit caffeine and alcohol, as they can contribute to fatigue. Avoid processed foods and sugary snacks, as they can lead to energy crashes. Consider natural supplements like vitamin B complex, iron, and magnesium, but consult with your healthcare provider before making any changes to supplements or your medication.

Stomach bug: A bland diet can help soothe your stomach when you are feeling under the weather. Try bananas, rice, applesauce, and toast. Avoid spicy, greasy, or dairy-rich foods.

Where to Go for Care

Your Primary Care Provider (PCP): If you've tried to manage your symptoms at home, but just can’t shake them, it's time to schedule an appointment with your primary care provider. Seeing your primary care provider when you have a seasonal sickness is beneficial because they can accurately diagnose your illness based on your symptoms and they know your medical history. Once your illness is diagnosed, your PCP can prescribe the most effective treatment. Some seasonal illnesses, like the flu, can lead to serious complications in certain individuals. Your PCP can assess your risk and recommend preventive measures, such as vaccinations or medications.

Walk-in Clinics: The Walk-In Clinics in West Burlington and Fort Madison serve as a vital resource for those seeking prompt medical attention for non-life-threatening conditions. From sudden illnesses like severe colds and the flu to injuries such as sprains and strains, they offer diagnosis and treatment when you cannot wait for an appointment or when other clinics are closed. The Great River Health Walk-In Clinics are suitable for everyone six months and older, especially those who either lack a primary care provider or need extended clinic hours.

Stocking up your medicine cabinet

“Having a well-prepared home medicine cabinet can make a big difference,” said Jacqueline, PharmD. “It allows you to treat symptoms early, feel better faster, and avoid multiple trips to the doctor.”

For an effective way to manage illnesses and injuries when they arise, keep these medications and tools in your medicine cabinet:

• Over-the-counter pain relievers: Acetaminophen or ibuprofen can help alleviate pain and fever associated with common illnesses.

• Antihistamines: These can help relieve allergy symptoms such as sneezing, runny nose, and itchy eyes.

• Decongestants: Decongestants can help clear nasal congestion and sinus pressure. Vicks Vapor rub is also a good external ointment to keep on hand. It can help clear nasal passages and reduce congestion.

• Cough suppressants: These can help reduce coughing, especially at night.

• First-aid supplies: Bandages, antiseptic wipes, and a thermometer are essential for treating minor cuts, scrapes, and fevers.

• Heating pad: Ease and relief for stomach aches and pains.

“Keep your medicine cabinet locked up and out of reach of children to prevent accidental poisoning,” Jacqueline, PharmD reminded. “Be sure to check expiration dates regularly and replace items as needed.”

Don’t let seasonal sickness ruin your plans. Visit Heritage Pharmacy to stock up on supplies or to schedule your flu shot today:

• Heritage Pharmacy Mt. Pleasant: Walk-in Monday to Friday 9a – 5p
• Heritage Pharmacy Fort Madison: Drive-thru or walk-in Monday to Friday 9a – 7p, weekends 9a – 1p
• Heritage Park West Burlington: Appointments every Wednesday and Thursday. Call 319-768-3950 to schedule.