Flu Prevention Tips for Seniors

About 50-70% of seasonal flu-related hospitalizations over the past few years have been in adults aged 65 years and older. Flu exposure can begin in the most common places for seniors. We touch things that everyone else touches, we forget to wash our hands, or let our guard down when we are around familiar faces. 

These small decisions we make every day seem harmless, but they enable viruses to thrive. Our bodies don’t react as fast or as strongly to viruses as they used to because our immune system weakens with age. 

So, prevention is less about bundling up for winter and more about being mindful of our everyday activities. In this guide, we have outlined practical tips to help you prevent the flu and stay healthy this season. Read on to learn more.

How To Avoid the Flu

Staying healthy often comes down to simple steps like the following: 

1. Get the Annual Flu Vaccine

Getting vaccinated is one of the easiest preventative measures you can take. Flu viruses mutate frequently, so last year’s vaccine may not protect you this year. Furthermore, your body’s immune response weakens with age, so extra protection is important. 

Vaccines won’t guarantee that you won’t get the flu this season, but even if you do, you will experience a milder case with fewer complications. You can receive the flu vaccine in a doctor’s office, clinic, local health department, or pharmacy. Consult with your doctor in advance if you are concerned about a possible allergy to any component of the flu vaccine.

2. Wash Your Hands Often 

Door handles, phones, railings, and countertops are always crawling with germs. No matter where you go, you touch these surfaces throughout the day. Washing your hands with soap and water eliminates viruses from your hands before they have the chance to make you sick. 

Remember to wash your hands before eating, after using the restroom, after spending time in public, and when you first get home. For proper handwashing technique, remember to wet your hands with clean running water, apply soap, and scrub all surfaces — including between fingers, under nails, thumbs, and wrists — for at least 20 seconds. Rinse thoroughly, dry with a clean towel or air dryer, and use the towel to turn off the faucet if possible.

You may not always have access to soap and water, so stock up on hand sanitizer. Keep a small bottle in your purse or pocket when running errands or visiting friends and family. Make sure the hand sanitizer contains at least 60 percent alcohol. A hand sanitizer is not a substitute for hand washing, but it is a great alternative when you don’t have access.

3. Avoid Touching Your Face 

Keeping your hands away from your face is harder than it sounds. However, your eyes, nose, and mouth are some of the quickest ways to transfer the flu virus after your hands have come into contact with a germ-infested surface. 

When you rub your eyes, scratch your nose, or even push your glasses up, you can transfer germs to your face within seconds. Be mindful of how often you touch your face. If you need to itch or scratch, use a tissue instead, or wash your hands first.

4. Maintain a Balanced, Nutrient-Rich Diet

What you eat can affect your immune system. Eating a nutrient-rich diet can help your body fight infections more easily. 

Try to add fruits, veggies, lean proteins, whole grains, and healthy fats into your diet. They contain vitamins and nutrients that aid your immune system. Remember to eat a variety of fruits and vegetables, especially those rich in vitamins A, C, and E (e.g., citrus, berries, leafy greens, carrots). At the same time, limit your intake of highly processed foods that lack nutritional value. 

5. Avoid Close Contact With Sick People 

It’s natural to want to help when someone isn’t feeling well, but the closer you are to them, the higher your chances of catching their illness. Flu germs spread easily from person to person through coughs, sneezes, talking, and even breathing close to one another.

So when people around you are sick, do your best to stay away until they recover. That means no hugs, no sharing items, and no hanging out with them for long periods of time (particularly indoors). You can also reduce risk by improving ventilation when contact is unavoidable, such as opening windows or spending time outdoors. 

You’re not being selfish by taking care of yourself first. Give your body the chance to stay healthy now, rather than deal with worse consequences down the road.

6. Stay Physically Active 

Exercise allows your immune system to do its job more easily. When you move, your blood circulates better, giving your immune cells easier access to your entire body. If you’re new to exercising, gentle activities like Nordic walking, Tai Chi, or yoga are great options to start with. 

Many of these fitness routines are usually modified to suit older adults. So don’t let a lack of strength stop you from moving your body. Consistency is more important than intensity.

7. Wear a Mask in Crowded Indoor Spaces 

Crowded indoor spaces allow the flu virus to spread more easily. Grocery stores, waiting rooms, public transit, and social gatherings are all common areas where you might need to wear a mask. 

Wearing a mask during flu season can provide you with an extra layer of protection against viruses. You don’t need to wear one all the time; just when you are going to be around others for prolonged periods.

8. Get Enough Sleep

Your body repairs itself while you sleep. Not getting enough quality sleep can weaken your immune system’s ability to fight off infections. But how many hours of sleep do you need? Most experts recommend 7–9 hours of sleep for seniors. 

Establish a regular sleep routine and make your sleeping environment relaxing. Keep the bedroom cool, dark, and quiet. You should also avoid screens before bedtime. Sleep helps your immune system recover more quickly after you’ve encountered germs. Limiting caffeine and alcohol, especially in the evening, can further improve sleep quality. Regular physical activity during the day also supports deeper, more restorative sleep, which strengthens immune function.

9. Keep Surfaces and Shared Items Clean

Flu viruses can survive on commonly touched surfaces such as doorknobs, light switches, remote controls, phones, and countertops. Regularly cleaning and disinfecting these high-touch areas helps reduce the chance of transferring germs from surfaces to your hands and face.

At home, wipe down shared items daily during flu season, especially if someone is sick. When outside the home, be mindful after touching shared surfaces and wash or sanitize your hands as soon as possible.

Conclusion 

Flu prevention doesn’t have to be perfect; it just has to happen. Simple daily habits like good hygiene, healthy routines, and situational awareness can build layer upon layer of protection from illness. Prevention often boils down to being prepared, sticking to a routine, and having the right support in place.