1. Improve your gut health
Your gastrointestinal tract is part of your immune system, keeping pathogens and toxins out of your circulation. Enough good bacteria in your gut also makes you more resistant to infection. Load up on probiotics, either as a supplement or through fermented foods like fermented tea and vegetables.
2. Clean everything you touch
You don't need to throw everything in the wash, but wiping down high-contact items like your phone and keyboard with a disinfecting wipe keeps infections at bay. These surfaces harbor microorganisms you can't see. Do it year round, not just during flu season, and especially after someone else has handled your things.
3. Breathe out
If you are not masked and you pass someone sneezing or coughing, hold your breath for five to 10 seconds or take a long exhale. Infectious droplets travel farther than you would expect, and inhaling too soon means inhaling them. Don't return to that spot immediately. Give the droplets a few seconds to settle.
One ward nurse put it simply: "I always wear a mask when I'm on duty. Coughing and sneezing are reflexes, so you never know when someone's going to sneeze or cough at you."
4. Avoid handshaking and hugging
Declining a handshake or hug in the hospital is not bad manners. Close contact makes disease transmission faster and easier. When a handshake is unavoidable, wash your hands thoroughly afterward.
5. Load up on vitamin C
Whether you are treating a cold or trying to prevent one, foods rich in vitamin C are a reliable bet. Kiwi, berries, and citrus are among the best sources. If fruit isn't convenient at work, supplements work too. The amount you need depends on your age.
6. Get the shot
Some institutions require the flu shot because of the risk nurses face, and it protects both you and your patients from catching the flu from you. Like any vaccine it carries small risks, including a rare association with Guillain-Barre syndrome (GBS). Keep that risk in proportion: if there is any added risk at all, the CDC estimates it at roughly one to two extra GBS cases per million doses, and the risk of GBS after an actual flu infection is several times higher than after the vaccine.
Frequently Asked Questions
What is the single best thing a nurse can do to avoid getting sick at work? Clean your hands at the right moments. The CDC names hand hygiene the most important measure for preventing the spread of infection in healthcare, using alcohol-based hand rub for routine care and soap and water when hands are visibly soiled.
When should I clean my hands during patient care? Follow the World Health Organization's five moments: before touching a patient, before a clean or aseptic procedure, after exposure to body fluids, after touching a patient, and after touching the patient's surroundings.
Does the flu shot really protect my patients, not just me? Yes. Vaccinating healthcare personnel lowers the chance you pass influenza to vulnerable patients, which is why many facilities require it. It also reduces your own missed shifts during flu season.
Is the Guillain-Barre risk a good reason to skip the flu vaccine? No. Any added GBS risk is on the order of one to two cases per million doses, while influenza infection itself raises GBS risk several times more. For most nurses the benefit clearly outweighs the risk.
Do probiotics and vitamin C actually prevent illness? They support general health but are not a substitute for hand hygiene, vaccination, and respiratory precautions. Treat diet as one layer, not the main defense.
Should I wear a mask even when it is not required? A mask adds protection against respiratory droplets when you are near coughing or sneezing patients and coworkers. It is a reasonable personal precaution on top of hand hygiene.