When cold and flu season arrives, taking a few small steps can make a big difference. Being proactive is key—these three simple habits can help you stay strong, avoid complications, and keep your blood sugar and blood pressure on track all winter long.

1. Get Your Flu Shot

A yearly flu shot helps your body stay strong through the season. Think of it as a practice match for your immune system. It trains your defenses to recognize the flu virus and stop it before it makes you sick.

For people with diabetes, high blood pressure, or heart disease, getting vaccinated is especially important because:

• Flu infections raise stress hormones like cortisol and adrenaline, which can spike blood sugar and blood pressure.
• Fever and inflammation strain the heart, increasing the risk of complications such as heart attack or stroke.
• Flu-related dehydration can affect medication absorption and make it harder to control glucose levels.
• Preventing illness helps stability — fewer sick days, more steady routines, and less stress on your immune system.

The shot doesn’t guarantee you won’t get the flu, but if you do, symptoms are usually milder, shorter, and less likely to lead to hospitalization.

2. Watch for Fever and Stay Hydrated

Fever is a sign your body is fighting infection, but it can also increase heart rate, breathing rate, and blood pressure. For people with diabetes, illness and stress often cause higher-than-usual glucose readings, even when eating normally.

Try this:

• Check your blood sugar or review your Continuous Glucose Monitor (CGM) data, along with your blood pressure, more often when you’re sick.
• Drink water, broth, or electrolyte drinks to stay hydrated.
• Rest and take your medications as prescribed.
• Contact your care team if your fever lasts more than three days or your numbers stay high.

3. Keep Germs Away with Simple Habits

The flu spreads more through hands than sneezes. Good hygiene and a few healthy routines can go a long way toward keeping you and others well.

Everyday prevention tips:

• Wash hands often with soap and warm water for at least 20 seconds.
• Use sanitizer (60% alcohol or more) when you can’t reach a sink.
• Avoid touching your face — viruses enter through your eyes, nose, and mouth.
• Clean shared surfaces like phones and remotes.
• Get 7–9 hours of sleep.
• Cover coughs and sneezes with your elbow, not your hands.
• Stay home and rest when you’re sick.

When to Call Your Care Team

Reach out to your healthcare provider if you have:

• A fever above 101°F lasting more than 3 days
• Blood sugar over 250 mg/dL or blood pressure above 160/100 mmHg
• Chest pain, shortness of breath, or dizziness
• Trouble keeping fluids down

Your care team can help you adjust medications or prescribe antivirals if needed.

Key Takeaway

Flu season doesn’t have to throw your health off track. With a flu shot, proper rest and hydration, and everyday prevention habits, you can stay healthy, balanced, and confident all winter long.