Staying well this flu season: a guide for carers

As flu cases surge across the UK, staying healthy becomes even more important when you're caring for someone with dementia. You need to be well to provide the best care – and to look after yourself too. Here are practical steps to protect both you and the person you care for during flu season.

Get your flu jab

The flu vaccine is your strongest defence against serious illness. The NHS advises that the vaccine usually takes up to two weeks to become fully effective, so if you haven't had yours yet, book it now. Both you and the person you care for may be eligible for a free NHS flu jab – check with your GP surgery or local pharmacy.

Simple hygiene makes a real difference

Flu viruses spread easily through touch and can linger on surfaces. Build these habits into your daily routine:

• Wash your hands properly with soap and warm water for at least 20 seconds, especially before preparing food, after using the bathroom and after helping with personal care.

• Keep hand sanitiser handy for times when you can't access soap and water.

• Wipe down frequently touched surfaces like door handles, light switches, TV remotes and phone screens regularly.

• Avoid touching your face, particularly your eyes, nose and mouth – this is how germs enter your body.

• Cover coughs and sneezes using a tissue (then bin it immediately) or cough into your bent elbow, not your hand.

• Open windows regularly – even for just 10-15 minutes – to improve air circulation and reduce virus concentration indoors.

Keep your distance when you can

The flu virus can travel up to six feet through the air when someone coughs or sneezes. If someone around you is unwell, maintain some distance where possible. This can be tricky when caring for someone, but being mindful helps.

Recognise flu symptoms early

Flu feels different from a cold. It typically comes on suddenly with a high temperature, body aches, exhaustion, a dry cough and headache. If you notice these symptoms developing, act quickly – rest immediately and consider whether you need medical advice. Early recognition means you can take steps to prevent it worsening and avoid passing it to the person you care for.

Look after your own health

When you're run down, you're more vulnerable to illness. Caring is demanding, but these basics matter:

• Prioritise sleep – aim for 7-9 hours each night. Your immune system needs this time to recharge.

• Eat well – include plenty of fruits, vegetables, lean proteins and whole grains. Foods rich in vitamins A, C, D and zinc are particularly beneficial.

• Stay hydrated – keep a water bottle to hand throughout the day. Herbal teas and broths count too.

• Move your body – even short walks or gentle stretching can boost your overall health and help manage caring stress.

• Manage stress – caring stress can weaken your immune system. Consider joining a carers' support group, arranging regular respite care or speaking to your GP about support services available to you.

Plan ahead for illness

Before flu season takes hold, think about what you'd do if you fell ill:

• Identify family members, friends or respite services who could step in to help with caring duties.

• Keep a list of emergency contacts easily accessible.

• Consider registering with local carers' organisations who may offer emergency support.

• Stock up on basic supplies like paracetamol, tissues and easy-to-prepare meals.

Having a plan reduces stress and means you can focus on recovery if illness strikes.

If you do fall ill

Despite your best efforts, you might still catch flu. If you do:

• Stay home until you've been fever-free for at least 24 hours without taking paracetamol or ibuprofen.

• Rest as much as possible – your body needs energy to fight the virus. This may mean arranging respite care if you can.

• Use over-the-counter medicines to relieve aches and reduce fever.

• Seek medical help if symptoms worsen call 111 or contact your GP.

Remember

You can't pour from an empty cup. Taking steps to protect your own health isn't selfish – it's essential. When you're well, you're better able to provide the care and support your loved one needs.

If you're feeling overwhelmed or need support with caring responsibilities, organisations like Dementia UK's Admiral Nurse service (0800 888 6678) and Carers UK (0808 808 7777) can offer guidance and practical help.