How To Prevent the Flu: Guide for Minnesota Residents

Woman 60 and up that got her flu shot

How To Prevent the Flu: Guide for Minnesota Residents

Learning how to prevent the flu with simple, effective strategies and proactive habits can reduce your risk and keep yourself—and those around you—safe and healthy.

Every year, influenza impacts millions of people worldwide, causing symptoms that range from mild to life-threatening.

In Minnesota, flu season typically starts in late fall, around October, can peak anywhere from December to February, and lasts into early spring. Let’s make sure you don’t get sick this flu season and visit Herself Health for your acute care needs.

How To Prevent the Flu

Preventing the flu involves more than just avoiding illness; it's about adopting everyday habits that support your health and limit the virus's spread. These practical steps reduce your risk of flu infection and help protect others.

  • 1. Get a Flu Vaccine

    The flu vaccine is your best defense against seasonal flu, as it reduces your risk of infection and helps prevent severe illness if you catch it. Getting vaccinated each year is especially important for high-risk groups such as older adults and those with weakened immune systems.

  • 2. Avoid Contact With People Who Are Sick

    Close contact with infected individuals increases your risk of catching the flu, as it spreads easily through coughs, sneezes, and even talking. When possible, keep a safe distance from those who show flu-like symptoms to help reduce your exposure.

  • 3. Wash Hands Frequently

    Regular handwashing is one of the simplest ways to prevent the spread of the flu. Use soap and water for at least 20 seconds to kill germs effectively, especially after being in public spaces or touching common surfaces. Use alcohol-based sanitizers when washing isn’t an option.

  • 4. Clean Surfaces Often

    Influenza viruses can survive on surfaces for hours. Disinfect frequently touched surfaces in your home, such as door handles, light switches, remotes, stair rails, touchpads, and countertops, routinely.

  • 5. Avoid Touching Your Face

    Touching your eyes, nose, or mouth can transfer the flu virus from surfaces into your body. Make a conscious effort to avoid face-touching to prevent the virus from entering through mucus membranes.

  • 6. Maintain a Healthy Diet

    A nutrient-rich diet supports a robust immune system, which can better fight off infections. Include plenty of fruits, vegetables, whole grains, and lean proteins to keep your body strong and ready to defend against the flu.

  • 7. Drink Plenty of Fluids

    Staying hydrated helps your body maintain its natural defenses by keeping mucus membranes moist and capable of trapping pathogens. Aim for eight glasses of water daily, and consider warm drinks like herbal tea for added comfort.

  • 8. Exercise Often

    Regular physical activity boosts immune function and helps your body resist infections like the flu. Aim for at least 30 minutes of exercise most days of the week, whether it’s a brisk walk, yoga, or light strength training.

  • 9. Reduce Stress

    Chronic stress can weaken your immune system, which makes it harder to fight off illnesses. Engage in relaxing activities, such as meditation, deep breathing, or hobbies, to help manage stress and strengthen your immunity.

  • 10. Get Enough Sleep Each Night

    Quality sleep allows your immune system to repair itself and prepare to defend against infections. Try to get 7–9 hours of sleep per night to support your body’s natural defenses and improve your resilience to the influenza.

How the Flu Is Spread

The flu spreads primarily through respiratory droplets released when an infected person coughs, sneezes, or talks, allowing the virus to enter the nose, mouth, or lungs of those nearby.

It can also spread when people touch surfaces contaminated with the virus and then touch their face. The flu virus is highly contagious and can be transmitted before symptoms appear. This is why regular preventive practices are essential to reducing its spread.

High-Risk Groups

Certain groups face a higher risk of severe flu complications due to age, health conditions, or weakened immune systems. Those at elevated risk include:

  • Adults aged 65 and older.
  • Pregnant women.
  • Young children, especially those under 5 years of age.
  • People with chronic health conditions (e.g., asthma, heart disease, diabetes).
  • Individuals with weakened immune systems.
  • Residents of nursing homes or long-term care facilities.

Flu Vaccines Recommended for Older Adults

Higher-dose flu vaccines are recommended for adults aged 60 and older to provide enhanced protection, as aging weakens the immune response.

Options include the high-dose flu vaccine (Fluzone High-Dose Quadrivalent) and the adjuvanted flu vaccine (Fluad Quadrivalent), both of which are designed to trigger a stronger immune response. These vaccines help reduce the risk of severe flu symptoms, complications, and hospitalizations.

Flu Symptoms

Flu symptoms often come on suddenly and can range from mild to severe. The contagious period usually begins about one day before symptoms appear and can last up to 5–7 days, with peak contagiousness in the first 3–4 days of illness.

Knowing the signs can help you recognize the flu early and take steps to avoid spreading it. Common symptoms include:

  • Fever or chills.
  • Cough.
  • Sore throat.
  • Runny or stuffy nose.
  • Muscle or body aches.
  • Headaches.
  • Fatigue or weakness.

If you experience these symptoms during flu season, please take precautions to avoid spreading the virus to others.

Possible Flu Complications

Flu complications can range from mild to severe and include bacterial pneumonia, ear and sinus infections, dehydration, and worsening of chronic medical conditions such as asthma, diabetes, and heart disease.

Serious complications, such as respiratory failure or multi-organ involvement, can also occur, especially in high-risk groups.

Older adults, young children, pregnant women, and those with underlying health issues or weakened immune systems are most at risk for these severe complications.

Treatment for Flu

Standard treatment for the flu focuses on relieving symptoms and supporting recovery, as most cases resolve on their own within a week or two.

Antiviral medications, such as oseltamivir (Tamiflu), may be prescribed, especially for high-risk patients or those with severe symptoms, to shorten the duration of the illness. At-home measures include:

  • Prioritizing sleep and relaxation to help the body recover.
  • Drinking plenty of fluids, such as water, herbal teas, and broths, to stay hydrated.
  • Using pain relievers such as acetaminophen or ibuprofen to reduce fever and alleviate body aches.
  • Adding moisture to the air to ease nasal congestion and soothe a sore throat.

Flu Prevention and Treatment in Minnesota for Women 60+

Flu season in Minnesota typically begins in October and peaks between December and February. Get vaccinated early, especially if you have chronic conditions or a weak immune system.

Cold weather can increase the likelihood of people gathering indoors, where flu transmission is more likely. Minnesota residents should take extra precautions in these months, such as maintaining good ventilation in indoor spaces and practicing good hygiene.

The Minnesota Department of Health offers abundant information on flu activity, vaccination campaigns, and health resources. Check frequently to monitor the progression of influenza season this year.

At Herself Health, we take the flu season quite seriously and are committed to keeping you healthy through prevention plans and personalized care.

Each of our clinic locations offers a full range of primary care services, flu testing, and a caring team that works to ensure you’re meeting your goals and taking steps toward good health. Learn about each of our locations to select the one most convenient for you:

Rosedale Women’s Health Clinic: Our Rosedale clinic is located in the Rosedale Marketplace near the Rosedale Shopping center on the intersection of County Road B2 and Fairview Ave N.

Lyndale Women’s Health Clinic: Our Lyndale clinic is on the corner of West 55th St and Lyndale Avenue S beside a Walgreens.

Crystal Women’s Health Clinic: Our Crystal location is found beside Tower Auto Mart near the intersection of Douglas Drive N and W Broadway.

Highland Park Women’s Clinic: Highland Park is on the corner of Ford Parkway and S Kenneth St within the Highland Center neighboring Hillcrest Park.

Eagan Women’s Health Clinic: Eagan is found tucked on the corner of Rahncliff Rd and Cliff Rd neighboring a Nothing Bundt Cakes store.

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Final Thoughts

Flu prevention is a collective effort. Each small action, whether getting vaccinated, practicing good hygiene, or encouraging healthy habits, contributes to a healthier community.

By maintaining a united front of awareness and engaging in proactive care, we can help keep flu cases to a minimum.

So, as you prepare for the months ahead, embrace the opportunity to be part of the solution. Together, let’s make informed choices about how to prevent the flu and encourage health and wellness to protect our entire community.

Discover the difference at Herself Health—where high-quality, customized care and a whole-person approach to health are standard.

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Frequently Asked Questions