Flu Season Is Going To Be Worse This Year Than Last, The CDC Warns

“It’s still not too late to get the flu shot!”

— Dr. Dale

From Flu Season Is Going To Be Worse This Year Than Last, The CDC Warns  

Here’s what you need to do to protect yourself.

Every year, you’re encouraged to get a flu shot before flu season rolls around, and you may or may not actually take that advice. This year, the Centers for Disease Control and Prevention wants you to know that, yes, you really should get that flu shot, even if you think it’s too late.

According to the CDC, there has been a “slow but steady” increase in reported flu cases in November and December, with numbers expected to increase still. The CDC is also tracking people who visit their doctor with flu-like illnesses and found that the rate of patients seeking care for the flu is now higher than normal.

Not only that, this flu season appears to be dominated by influenza A (aka H3N2), a more serious form of the flu. “When we see a flu season dominated by H3N2, it tends to be more severe,” board-certified infectious disease specialist Amesh A. Adalja, M.D., an assistant professor at the University of Pittsburgh Medical Center, tells SELF. “We see more flu hospitalizations and deaths.”

Robert Korn, M.D., medical director at Northwell-GoHealth Urgent Care, tells SELF that flu activity this year is “widespread.” “Usually we aren’t able to get an accurate view of a particular season until it is over, however, so far this year the H3N2 strain is making people sicker than other strains of the virus,” he says.

People with the flu most commonly develop a fever, cough, sore throat, runny nose, chills, fatigue, and body aches, although some may also have diarrhea and vomiting, the CDC says. Flu season typically peaks after the holidays, Adalja says, with an influx of cases in February. While seasonal flu viruses can be detected year-round, the CDC says cases are often seen October through May, with the most occurring between December and March.

If you haven’t gotten a flu shot yet, there’s still time. “The flu vaccine helps,” Marc Leavey, M.D., an internist at Baltimore’s Mercy Medical Center, tells SELF. “With many months to go on the current flu season, if one has not yet received a flu vaccine, they should absolutely should get one.” Korn agrees: “It’s still not too late to get a flu vaccine.” However, Adalja points out that it takes about two weeks for the vaccine to give you protection, so the earlier you can get it, the better. And, if you’re wondering, the virus any flu vaccine you get is inactive, meaning you absolutely can’t contract the flu from it.

If you’re pregnant and waffling on the shot, Yvonne Bohn, M.D., an ob/gyn at Providence Saint John’s Health Center in Santa Monica, California, tells SELF that you definitely should get it. “When you’re pregnant, your immune system is already weakened because you’re carrying the fetus,” she explains. “Your system is depleted a little bit — as a result, you get much sicker, much longer, and it’s much more severe.” That’s why the flu shot is recommended for all pregnant women, regardless of how far along they are, she says.

While the flu vaccine is the biggest and most effective way to protect yourself, there are a few other, less-effective methods.

While the flu vaccine is the biggest and most effective way to protect yourself, there are a few other, less-effective methods. One is practicing good hand hygiene (i.e., washing your hands thoroughly and often) to minimize the risk of coming into contact with the flu virus, Leavey says. Bohn also recommends avoiding touching your nose, mouth, and eyes as much as possible.

Adalja says you can also try to stay away from crowded areas where people may be carrying the flu, although he admits that’s tough to accomplish. “It’s hard to minimize your risk other than getting the vaccine,” he says. “The flu is a very successful virus, and it can spread easily.” Some people with the flu have no symptoms at all, but those people are still contagious, he points out. And, for those who do actually develop symptoms, they’re contagious starting the day before they symptoms appear. “Those are some of the tactics this virus uses to be so prolific in its spread,” Adalja says.

If you have the flu or think you’re coming down with it, Leavey recommends staying home from work to limit exposure to other people and seeing your doctor. Antiviral medications can work if you take them within the first few days of getting the flu, he says, especially for the H3N2 virus. “Current strains shows that they are susceptible to those medications,” he says, adding that it’s also important to stay well-hydrated.

But experts stress that you really, really should get a flu shot if you haven’t already. “It’s important to remember that flu is something we have to deal with year-round,” Adalja says. “It’s one of the most prolific infectious diseases and will remain a threat.” So, getting your flu shot now can protect you during this flu season and from contracting the disease during other times of the year.

Getting Older, Sleeping Less

“For my patients who have insomnia.”

— Dr. Dale

From Getting Older, Sleeping Less 

Insomnia is like a thief in the night, robbing millions — especially those older than 60 — of much-needed restorative sleep. As the king laments in Shakespeare’s “Henry IV, Part 2”: O sleep, O gentle sleep, Nature’s soft nurse, how have I frightened thee. That thou no more will weigh my eyelids down, And steep my senses in forgetfulness?

The causes of insomnia are many, and they increase in number and severity as people age. Yet the problem is often overlooked during routine checkups, which not only diminishes the quality of an older person’s life but may also cause or aggravate physical and emotional disorders, including symptoms of cognitive loss.

Most everyone experiences episodic insomnia, a night during which the body seems to have forgotten how to sleep a requisite number of hours, if at all. As distressing as that may seem at the time, it pales in comparison to the effects on people for whom insomnia — difficulty falling asleep, staying asleep or awakening much too early — is a nightly affair.

A survey done in 1995 by researchers at the National Institute on Aging among more than 9,000 people aged 65 and older living in three communities revealed that 28 percent had problems falling asleep and 42 percent reported difficulty with both falling asleep and staying asleep. The numbers affected are likely to be much larger now that millions spend their pre-sleep hours looking at electronic screens that can disrupt the body’s biological rhythms.

Insomnia, Dr. Alon Y. Avidan says, “is a symptom, not a diagnosis” that can be a clue to an underlying and often treatable health problem and, when it persists, should be taken seriously. Dr. Avidan is director of the sleep clinic at the University of California, Los Angeles, David Geffen School of Medicine.

So-called transient insomnia that lasts less than a month may result from a temporary problem at work or an acute illness; short-term insomnia lasting one to six months may stem from a personal financial crisis or loss of a loved one. Several months of insomnia are distressing enough, but when insomnia becomes chronic, lasting six months or longer, it can wreak serious physical, emotional and social havoc.

In addition to excessive daytime sleepiness, which can be dangerous in and of itself, Dr. Avidan reports that chronic insomnia “may result in disturbed intellect, impaired cognition, confusion, psychomotor retardation, or increased risk for injury.” Understandably, it is often accompanied by depression either as a cause or result of persistent insomnia. Untreated insomnia also increases the risk of falls and fractures, a study of nursing home residents showed.

There are two types of insomnia. One, called primary insomnia, results from a problem that occurs only or mainly during sleep, like obstructive sleep apnea, restless leg syndrome (which afflicts 15 to 20 percent of older adults), periodic limb movements or a tendency to act out one’s dreams physically, which can be an early warning sign of Parkinson’s disease.

Unless noted by their bed partners, people with primary sleep disorders may not know why their sleep is disrupted. An accurate diagnosis often requires a professional sleep study: spending a night or two in a sleep lab hooked up to instruments that record respiration, heart rate, blood pressure, bodily movements and time spent in the various stages of sleep.

The other, more common type of insomnia is secondary to an underlying medical or psychiatric problem; the side effects of medications; behavioral factors like ill-timed exposure to caffeine, alcohol or nicotine or daytime naps; or environmental disturbances like jet lag or excessive noise or light — especially the blue light from an electronic device — in the bedroom.

Among the many medical conditions that can cause insomnia are heart failure, gastroesophageal reflux (GERD), lung disease, arthritis, Alzheimer’s disease and incontinence. Treating the underlying condition, if possible, often relieves the insomnia.

Regardless of the reason for insomnia, it can become a learned response when people anticipate having difficulty falling asleep or returning to sleep after middle-of-the-night awakenings. They may spend hours lying awake in bed worrying about being unable to sleep, and the anxiety itself impairs their ability to sleep.

The more one frets about a sleep problem, the worse it can get. When on occasion I awaken in the wee hours of the morning and can’t get back to sleep, I usually get up and do something useful, which takes the curse off my insomnia. If I’m worried about forgetting something important, I write it on a pad kept next to the bed, taking care not to turn on a light. (Bright light in the middle of the night can reset your biological clock; if you get up to use the bathroom, use a night light near the floor.)

Nonmedical causes of insomnia are often successfully treated by practicing “good sleep hygiene,” a concept developed by the late Peter J. Hauri, a sleep specialist at the Mayo Clinic. That means limiting naps to less than 30 minutes a day, preferably early in the afternoon; avoiding stimulants and sedatives; avoiding heavy meals and minimizing liquids within two to three hours of bedtime; getting moderate exercise daily, preferably in the morning or early afternoon; maximizing exposure to bright light during the day and minimizing it at night; creating comfortable sleep conditions; and going to bed only when you feel sleepy.

If you still can’t fall asleep within about 20 minutes in bed, experts recommend leaving the bedroom and doing something relaxing, like reading a book (one printed on paper, not on a brightly lit screen), and returning to bed when you feel sleepy.

Many people mistakenly resort to alcohol as a sleep aid. While it may help people fall asleep initially, it produces fragmented sleep and interferes with REM sleep, Dr. Avidan and others report.

For those who still need help with insomnia, cognitive behavioral therapyhas proved most effective in clinical trials, though finding a specialist may be challenging in some parts of the country.

Sleeping pills can be problematic, especially for older people who are more sensitive to their side effects, including daytime hangover. Even short-acting drugs like zaleplon (Sonata), zolpidem (Ambien) or ramelteon (Rozerem) can have side effects.

Alternatives include over-the-counter remedies like melatonin or valerian, which have more anecdotal evidence than research to attest to their efficacy. The brain makes melatonin, the body’s natural sleepiness hormone, in response to darkness.

There may also be some useful dietary aids, like bananas, cherries, kiwis, oatmeal, milk and chamomile tea, though evidence for these is also primarily anecdotal. One friend told me she solved a longstanding sleep problem by eating a banana two hours before bedtime.

Nine Easy Ways to Gain Control of Your Health in Your Forties

“Good advice that in my opinion can apply to all ages.”

— Dr. Dale

From Nine Easy Ways to Gain Control of Your Health in Your Forties 

What lifestyle changes should you make to stay healthy through your 40s? originally appeared on Quora - the knowledge sharing network where compelling questions are answered by people with unique insights.

Answer by Keck Medicine of USC, 500+ internationally renowned doctors at a leading academic medical center, on Quora:

Getting older has its perks. Chances are you’re more confident, have more direction and a defined sense of self. While your health is likely not a primary concern, it’s important to take steps now to stop subtle changes before they become major health issues.

Your 40s is the decade that your habits start to catch up to you. If you’ve been taking care of yourself, you’ll reap the rewards of more energy, a more youthful appearance and better health overall. And if you haven’t been as good as you should have been, well, you’ll start to notice that too. You may feel sluggish, look older than your years and may have early risk factors for heart disease, including being overweight and having high blood pressure. Now is the time to commit to a healthier lifestyle — it’s not too late!

Here are 9 small lifestyle tweaks to make now that will keep you healthy and happy for decades to come:

1. Eat a healthy diet.

In your 20s or 30s, you may have been able to get away with regularly eating burritos for lunch and frozen pizza for dinner with copious amounts of coffee in between, but in your 40s it’s time to grow up, nutritionally. You may find yourself feeling sluggish after an indulgent multi-course dinner or notice that your fingers have puffed up after a dinner of takeout Chinese food. These habits have longer-term effects on your waistline and cholesterol or blood pressure levels. In yours 40s, your metabolism slows down by about two percent from a decade earlier, and that creates a host of new problems. For one, you’re digesting your food slower, which can lead to indigestion. Second, you have to try harder to lose and, even simply, maintain your weight. Extra pounds up your risk of heart disease, diabetes and other diseases.

Eating healthfully doesn’t have to be boring — try having one meatless dinner a week and substitute fish or beans for your regular protein, search out different quinoa recipes on Pinterest or sign up for a healthy cooking class to get inspired.

2. Lift weights.

Even if you’re fit and trim, it’s important to add weight lifting to your regular fitness routine. As you enter your 40s, the average woman has lost about 6 to 7 pounds of muscle from a decade ago, and your metabolism may be slowing down, too. Lifting weights helps you build muscle mass, which also helps boost your metabolism. Another benefit: weight bearing exercises help you maintain your bone mass, which has been dropping by about one percent since you turned 35. You don’t need to lift ultra-heavyweights, either — you can do more repetitions with weights as low as three to five pounds to keep you healthy.

3. Get flexible.

Years of sitting behind a desk will start taking their toll and when you combine that with a natural loss of muscle elasticity you’ve got a potential recipe for disaster. If your muscles are short and tight, a quick jerky movement (like a sudden lunge to stop your phone from falling or a tennis match over the weekend) can result in a painful tear.

While a full yoga class is excellent, even 5-10 minutes of stretching can make a big difference. Do a series of toe touches first thing in the morning, stretch out your shoulders at your desk or rotate your neck from side to side the next time you’re stopped at a stoplight.

4. Take care of your eyes.

It may creep up slowly: one week you can’t read the menu at a dimly-lit restaurant and then reading a magazine in a well-lit space becomes trying. All of the sudden, it’s time for reading glasses. Reading glasses will help prevent headaches and stop you from squinting, which can cause wrinkles.

While it’s fine to pick up a pair of non-prescription specs at the discount store, don’t skip the optometrist altogether. It is recommended that men and women 40 years old and older have regular eye exams every two to four years.

5. Make time for romance.

It’s not unusual for your sex drive to take a nosedive in your 40s, due to hormonal changes and high stress levels. However, it’s important to make quality time with your partner a priority. Intimacy helps your body produce the hormone oxytocin, aka the “cuddle hormone.” Not only does this help you bond with your partner, a studyhas shown that higher levels of oxytocin help keep blood pressure and stress levels in check. Not in the mood for sex? Holding hands, hugging and kissing also release oxytocin.

6. Meditate.

It’s pretty inevitable that as you age, your stress levels go up. In your 40s your plate is full with varying potential worries depending on your lifestyle. You may be concerned about school tuition for your kids, your parents and their declining health, your career demands, or how you’ll ever have enough savings to retire, the list goes on. All this stress makes it particularly important that you learn how to de-stress.Meditation is one of the most proven ways to do it. If you’re not sure where to start, try downloading an app like Calm, which offers a variety of guided meditations.

7. Go out with friends.

You don’t need science to tell you that spending time with your friends is fun, but often friendships fall by the wayside in your 40s when you’re caught up with the demands of everyday life. So if you need another reason to schedule that lunch date, consider that research has shown that women who have a large social circle have lower blood pressure and a reduced risk of heart disease, strokes and diabetes than women who don’t. The same goes for men. A study found that men without friends were 20 percent more likely to die over the course of a 10-year period than those with a strong social network. Research has also shown that men and women with no close friends were 50 percent more at risk to have a first-time heart attack. Consider that the next time you think about rescheduling a friend date!

8. Consider taking a low dose aspirin.

If your cholesterol or blood pressure levels are high or you know you are otherwise at risk for a heart attack or a stroke, it may be time to start taking a therapeutic dose of aspirin. Aspirin thins your blood to improve your circulation. Consult with your doctor to see if he or she thinks it’s a good idea for you.

9. See a physician annually.

If you haven’t been getting checked out regularly, now is the time to start. In addition to your blood pressure, cholesterol levels and weight, your 40s may be time for you to start getting regular mammograms (if you’re a woman) or prostate cancer screenings (if you’re a man). Schedule your annual appointment with your primary care physician.