You try to get up in the morning but your pounding headache makes it impossible. That's not all — your mouth is extremely dry, your nose is blocked, and you feel like you've been run over by a train. It's neither pretty nor fun.

Flu is a viral infection in the nose, throat and lungs. It may cause a fever, a cough, a sore throat, a runny or stuffy nose, muscle aches and tiredness. Most people get better after a week or two but for others it may lead to pneumonia.

Although we don't fear flu all that much, reports show that the global annual death toll from flu is between 250 000 and 500 000. So, while you'll probably be fine after a week of rest, its better not to take any chances.

Flu symptoms are different to those you get with a cold. With flu you can expect a high fever of between 38.9 to 40 degrees Celsius, headaches, chills and a dry cough.

Cold symptoms, on the other hand, include a stuffy or runny nose and sometimes a cough. They may last for a week and are generally not serious.

At the best of times, flu is unpleasant and because it spreads so quickly, so does misery. To help you out this season, we've come up with a few tips on how to avoid getting sick.

Vaccinate

A yearly vaccination is the most successful way to protect yourself from flu. The vaccine is available by shot or nasal spray and you can get vaccinated at your local pharmacy. The vaccine exposes your body to the flu virus. Your body will react by building antibodies to the virus to protect you from getting the flu.

It's necessary to vaccinate every flu season because the vaccine lasts for eight to twelve months. A vaccine made against flu viruses circulating last year may not protect against newer viruses. Because the flu virus mutates fairly regularly, the flu vaccine is adapted every year to inoculate against the most recent or prevalent strain of the virus.

The best time to be vaccinated is during February through to April, however, there's no cut-off date for flu vaccination. It can be given at any time during the winter season, although it will be less effective the later you get it.

While the flu shot and the nasal spray are safe for most, there are certain groups of individuals who should avoid it. If you're uncertain, consult your doctor.

The vaccine is safe; however, you may experience a few minor side effects. Your arm may be sore for a few days and you may experience fever symptoms, feel tired or have sore muscles for a short time. If you have the nasal-spray you may experience a runny nose, headache, or a sore throat. But, that's a small price to pay if you want to be protected from flu for the entire season.

Natural ways

Natural ways of preventing flu are not as effective as the flu vaccine but they do make a difference.

Exercise
Aerobics exercises speed up the heart to pump larger quantities of blood, making you breathe faster and helping to transfer oxygen from your lungs to your blood. Cardiovascular exercise helps increase the body's natural virus-killing cells.

Sleep
Getting enough sleep helps boost your immune system. Adults are advised to have between 7 to 8 hours sleep daily.

Eat healthily
Ensure that you eat all the fruit and vegetables that contain vitamin C such as berries, red peppers, oranges and broccoli. Try a ginger infusion if you are coughing a lot.

Hygiene
Wash your hands with soap after you cough or sneeze. If there's no water available then rub your hands together very hard for a minute or so. This will help to break most of the cold germs. Alternatively, get a liquid hand sanitizer at your nearest pharmacy.

Cover yourself
Cover your mouth and nose with a tissue when coughing or sneezing. Throw the tissue away after using it.

Don't touch your face
Cold and flu viruses enter your body through your eyes, nose or mouth. Germs are often spread when a person touches something that is contaminated with germs and then touches his eyes or nose.

Drink lots of hot fluids
Hot fluids are essential — try tea or soup. They help the body replenish fluids and they also provide heat that assists the body's immune response and helps clear nasal congestion.

Get fresh air
A regular dose of fresh air is good for you especially in cold weather when central heating dries you out and makes your body more vulnerable to cold and flu viruses.

Quit smoking
Heavy smokers get more severe colds and more frequent ones.

Avoid alcohol
Heavy alcohol usage suppresses the immune system. Heavier drinkers are vulnerable to infections and secondary complications.

Stay away
If you do get flu, stay away from work and limit contact with others to avoid infecting them.

We've armed you with enough knowledge to keep the flu at bay this winter. Follow this guide and you will definitely minimise your visits to the doctor.