Did you get your flu shot yet? I did!

WASHINGTON, DC, United States (UPI) -- With winter and transmissible illnesses arriving soon, it`s time to boost your immune system and schedule your annual flu shot, experts say.

'We`re expecting an average flu season. The joker out there is, of course, avian flu. If that virus emerges, all bets are off,' said Dr. Neil Schachter of Mount Sinai Medical Center and author of 'The Good Doctor`s Guide to Colds & Flu.'

But even an average flu season can leave between 5 percent and 20 percent of the U.S. population sick, according to the Centers for Disease Control. Laid up with symptoms such as high fever, headache, runny or stuffy nose, sore throat, muscle aches, extreme tiredness and occasionally stomach symptoms (more prevalent in children), the flu sufferer is usually ill for five to seven days.

While most healthy people will recover from the influenza virus, other at-risk individuals may have flu-related complications that can lead to hospitalization and even death.

'There`s no question that the flu vaccine is the single best way to avoid catching or passing the virus,' said Dr. Jane Siegel, an infectious disease specialist at University of Texas Southwestern Medical Center. Other preventive remedies may be beneficial, Siegel said, but the only tried and true measure is the vaccine.

Siegel stressed that while a healthy adult may not be concerned about catching the flu, the individual can help protect others by getting vaccinated. 'A healthy adult can pass the influenza virus to at-risk individuals' in the workplace or at home, Siegel said.

The CDC says individuals who should be vaccinated include:

-- Children aged 6 months to 5 years.

-- Pregnant women.

-- People 50 years of age and older.

-- People of any age with chronic medical conditions.

-- People who live in nursing homes and other long-term-care facilities.

'Avoiding the spread of viruses that cause colds or influenza is particularly important since these viruses do not respond well to antibiotics,' said Schachter.

For all its benefits, however, the influenza vaccine does not protect against other viruses that are prevalent at this time of year. Whether or not you take the doctors` advice and schedule your flu shot, there are simple yet important doctor-recommended behaviors that can help protect you from seasonal bugs.

-- Wash your hands regularly. Siegel said that proper hand-washing technique entails rubbing your hands together with soap and warm water, making sure to cover all surface areas, for 'the length of time it takes to sing the `Happy Birthday` song.'

-- Cleanse your hands with anti-microbial gel. Doctors agree that alcohol-based hand sanitizers greatly reduce the spread of cold and flu-causing germs. Be sure to use enough gel to cover all surfaces of your hands and rub for 15-20 seconds.

-- Wipe down shared appliances with anti-viral cleanser. Viruses can survive for up to two hours on objects such as computers keyboards, telephones and doorknobs in your home and office.

-- Avoid crowds. Viruses are typically transmitted over a distance of 3 feet, so when possible, avoid contact with people who are sick, said Siegel. Keep your distance from others when you are feeling ill.

-- Practice 'respiratory hygiene etiquette.' Cover your mouth and nose with a tissue when you cough and sneeze, and throw away the tissue, explained Siegel. Avoid touching your eyes, nose or mouth because germs often spread this way.

-- Supplement with vitamin C, zinc and herbal remedies. Medical science hasn`t fully proven the immune-system-boosting powers of herbal supplements, but as Schachter said, 'I use them myself.' In small doses, dietary supplements may help reduce symptoms and shorten the duration of a virus. For example, Schachter recommended 250-500 mg of vitamin C and two lozenges of zinc per day.

-- Utilize products such as vinyl gloves and ear loop masks. These products help limit the wearer`s exposure to and spread of germs from touching objects, coughing and sneezing. 'As people`s lives continue to get busier, it`s important to help make healthy habits more convenient,' said Peter Kjome, the marketing manager at Nexcare, one company that is selling the pre-assembled kits. 'The Nexcare Health Preparedness Kit and Go-Pak are ideal for home, car, purse, travel or wherever they may be needed.'

Considering the prevalence of transmissible illnesses at this time of year and the close quarters we share in offices and planes, many of us will inevitably succumb to the dreaded cold and flu viruses. Consider the following advice when you notice that itch at the back of your throat or are feeling overly tired and achy.

-- Rest. All other remedies will be less effective if not paired with good nights` sleep. Seriously consider staying home from work to both rest and prevent your illness from spreading to co-workers.

-- Force the fluids. Even if you don`t feel particularly hungry or thirsty, it`s important to stay well-hydrated by consuming plenty of liquids. Hot soups and teas can be soothing and beneficial. A number of doctors endorsed chicken soup as an effective remedy: 'Some of the oils in the warm soup have been shown to reduce cytokines, the proteins that cause aches and pains,' Schachter said.

-- Relieve the symptoms with over-the-counter medications. While anti-histamines and decongestants do not affect the duration of the illness, 'there`s nothing wrong with making yourself feel better,' Dr. Schachter said.

Copyright 2006 by United Press International