Navigate flu season with chronic illness and Lyme disease through practical immune support, protective measures, and stress management strategies. Discover sustainable steps for staying well.
Everywhere I turn, it seems someone is sick. Friends and family members across the country are getting knocked down by COVID-19, RSV or other respiratory infections, bad colds, and most notably, the flu. News reports show that my personal circle is representational of the larger landscape: seasonal illnesses, particularly the flu, are rampant right now. This is nerve-wracking for everyone—no one wants to be in bed for days or weeks—but is especially worrisome for chronic illness patients who are often already navigating daily symptoms and limited energy.
The surge in seasonal illness can make chronic illness patients want to hide in a bubble. But rather than respond in fear, or search for “miracle cures” or “quick hacks” that aren’t backed by science, there are reasonable, sustainable steps that we can take to help protect ourselves.
Why Immune Boosting Isn’t Always the Right Goal
When acquaintances are sick, I stay away, sometimes having to explain to people who don’t know me well that I need to be careful during flu season. As someone living with chronic illness, I’ve learned that even minor illnesses can trigger symptoms like hives, brain fog, sleep disturbances, and fatigue; others may experience different symptoms.
No matter the personal response, we chronic illness patients need to be careful about immune “boosting”. Anxiety about seasonal illnesses can easily lend us to think, I better double up on all of my supplements! But the immune system is complex and not something that can be simply “boosted” on demand. Under the guidance of a trusted medical practitioner, certain supplements may be considered on an individual basis. But for general protection, it’s best to focus on big-picture immune support and balance.
Foundations of Immune Support
As simple as it may sound, taking care of these basic needs can really help support your immune system:
- Sleep: Our bodies need rest to heal. Protect your sleep cycles and practice good sleep hygiene to allow for cellular repair. For me, this means taking a nap every afternoon; going to sleep at the same time every night and waking at the same time each day, even on the weekends; using my bed only for sleep; staying off screens before bed; and making sure my bedroom is completely dark and quiet.
- Hydration: Drink plenty of water throughout the day to stay hydrated, which supports overall health. I feel especially fatigued when I’m dehydrated. In addition to regular water, I also substitute in some electrolyte-enhanced water to keep my sodium and potassium levels regulated.
- Nourishment: As the saying goes, you are what you eat! We all want treats now and then, but overall, try to think about what will nourish rather than hurt your body. For me, this means eating plenty of fruits and vegetables, having protein and complex carbohydrates at every meal to help keep my blood sugar stable.
- Boundaries: Sometimes we have to say “no” one day in order to say ”yes” the next. With chronic illness, it’s all about pacing. If we push ourselves physically or neurologically, we can crash and end up back in bed for days. Figure out what your personal limits are for activity and try to stop while you’re ahead, which will allow you to keep a steadier, more reliable schedule rather than spending bursts of energy and then paying the costs.
- Stress management: My doctor reminded me that persistent stress is like “walking into a minefield of ticks.” Persistent stress can make managing chronic illness more challenging. Reducing stress through pacing, mindfulness, and joyful practices can give your body more capacity to cope with illness.
- Movement: If you’re feeling up to it—without pushing yourself to the point of post-exertional malaise—exercise as you’re able. This might mean gentle stretching, chair yoga, or a very short walk.
- Have fun: Release those good endorphins in whatever way you can. Remember that no matter how sick you are, you still deserve joy and pleasure in your life!
- Nervous system support: Living with chronic illness, I’ve noticed that stress can make symptoms feel worse. To keep cortisol levels in check and stay out of “fight or flight” mode, try breathing exercises, pacing, or mindfulness.
- Early detection: No one knows your body better than you do. At the first sign of a flare-up, back off activity and rest before symptoms escalate. If you have signs of seasonal illness, talk to your practitioner to see if you should add or increase supplements or take medications (anti-virals for the flu are most effective when given within an early window of diagnosis).
- Vaccines: Together with your doctor, do a risk-benefit analysis of COVID-19, RSV, and/or flu vaccines.
- Hand washing: The first thing I do when I get home is wash my hands with antibacterial soap. I also carry hand sanitizer in my purse and use it after handling menus, keypads, cash or after shaking hands (politely, out of sight).
- Masks: Wearing a mask can help protect the spread of illness. I don’t wear one as much as I did during the height of COVID-19, but I do still wear one in high-risk places like the pharmacy (full of sick people!) or on an airplane, and always put one on if I notice that anyone around me shows signs of illness. Don’t be ashamed to wear one in public!
Protective Measures
To help reduce the risk of worsening symptoms and seasonal illness, I have found these protective measures helpful:
Of course, even when we do everything in our power to protect ourselves, we still may wind up catching an acute illness. If that does happen, try not to panic. It may take you more time to recover than the average person, but that doesn’t mean you’ve relapsed completely or will never get well. I have wrestled through RSV, colds, and COVID-19 and have come out the other side without major relapse of my chronic illnesses. You can, too!