As the days shorten and temperatures drop, seasonal illnesses begin to rise. Colder weather drives people indoors, and viruses spread more easily in crowded spaces. Seasonal influenza, also known as the flu, infects about 1 billion people worldwide each year; up to 5 million of those infections cause severe illness and result in upwards of 600,00 deaths annually. Older adults are particularly at risk.
Aging naturally weakens the immune system, making it harder to fight off infections and increasing the risk of serious complications. Chronic health conditions – like diabetes, heart disease, or lung disease – can further elevate that risk. “It’s not just sniffles or cold-like symptoms,” advises Dr. Leslie Ramirez of Cedars-Sinai who specializes in caring for medically complex patients 65 and older. “It can turn into pneumonia or an even more severe illness for older adults that can lead to hospitalization and, unfortunately, sometimes their demise.”
Those seniors who recover fully may still have complications. “If they’ve been in the hospital for a while, when they return home, they can struggle getting in and out of bed, getting to the bathroom or sitting down and standing up,” Ramirez explains. “It complicates their care and increases the burden on the family members trying to help them.”
But the good news is there are steps we can take to strengthen our immune defenses and reduce the likelihood of illness.
7 tips for protecting health
1. Stay up to date on vaccinations. Seasonal flu shots and other recommended vaccines (like pneumococcal and COVID-19) are vital for preventing severe illness. Health agencies worldwide stress that vaccination is the most effective way to reduce flu-related hospitalizations and deaths, especially in older adults.
2. Eat a nutrient-rich diet. A diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats fuels the body’s defense systems. Vitamin C (found in citrus, bell peppers, and berries) and zinc (found in nuts, seeds, and legumes) play key roles in immune cell function.
3. Stay hydrated. Even mild dehydration can affect how well the body fights infection. Warm herbal teas, soups, and water-rich foods like cucumbers and melons can help keep hydration levels up while also providing comfort in cooler months.
4. Prioritize quality sleep. Sleep is when the body repairs itself and produces infection-fighting cells. Aim for 7–9 hours of quality rest each night, keeping a consistent bedtime routine to help regulate sleep cycles.
5. Keep doing regular physical activity. Moderate, low-impact exercise like walking, stretching, or tai chi helps improve circulation, reduce stress, and boost immune response. Even small amounts of daily movement can make a difference.
6. Wash hands; cover your nose and mouth. Regular handwashing with soap and water, covering coughs and sneezes, and avoiding touching the face can reduce the spread of viruses. In crowded areas, wearing a mask may also offer added protection.
7. Manage stress. Chronic stress can suppress the immune system, making it harder to fight infections. Relaxation techniques like meditation, deep breathing, or gentle hobbies can help keep stress levels in check.
Warning signs in older adults
Flu symptoms such as fever, cough, and fatigue should be taken seriously in older adults. Warning signs of complications include shortness of breath, chest pain, dizziness, severe weakness, or confusion. If these occur, seek medical attention promptly. Early treatment can make a significant difference in recovery outcomes.
Extra help
Caregivers can be the extra help in protecting health during flu season. From helping with vaccination appointments to preparing nutrient-rich meals and encouraging rest, caregivers support strong immune defenses. They can also model good hygiene practices, ensure homes are stocked with cleaning supplies, and watch for early signs of illness so medical care can be called in quickly.
At Home Care Assistance, we know that prevention, prompt action, and ongoing support are the keys to staying well this season. Together, we can make flu season a time for warmth, care, and resilience – not illness.
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Sources: WHO; Cedars-Sinai; Better Health; Immunize Canada; NCOA