Here’s my beef with the flu vaccine: It makes people sick.

Too many patients get sick after they get the vaccine. I also read the studies which show the vaccine has made no difference in the rate of flu-related deaths and offers a slim chance at best of preventing the flu. But I’m going to give you five safe and effective tips for preventing the flu—and five things you should do to get yourself healthy if you come down with this nasty affliction.

1.Manage your symptoms and triggers

Pay attention to these early symptoms: fatigue, irritability, sneezing, coughing, a runny nose, and a sore throat. These could be early indicators that you’re getting the flu—but you still have time to prevent a full-blown illness. The viral load is still low in the early stages, and that’s when you’ll have the greatest chance to gain the upper hand.

The best treatments are the simplest: rest and relaxation. Easier said than done, but think how you’ll feel a few days later if you don’t. Take a day or two off from work and volunteering. You may not feel especially sick, but you are—and your friends and neighbors will thank you for keeping your infection to yourself.

And understand that poorly managed emotional stress is an immune-system threat. Try to keep your stress levels low while you’re dealing with early flu symptoms.

2. Curtail your dance card

I’m not advocating that you hole up in your home all winter. But there may be certain occasions when you should think twice about attending a stream of group gatherings that fall smack-dab in the middle of flu season. If you’re overtired, stressed from being stretched too thin, or feel like your body is trying to fight something off, for heaven’s sake—stay home. Your body is waving a red flag!

And remember—you could be exposing yourself to people who don’t yet realize they’re sick. ALWAYS wash your hands after any contact with another person. I’m a stickler for a full 30 seconds of vigorous hand scrubbing. Count those seconds out. It may seem like an eternity, but warm water and soap can send an opportunistic virus packing.

3. Enhance your immunity

Here’s an excellent immune-system booster that can help you through the flu season: EpiCor. It’s derived from fermented brewer’s yeast, and its discovery is one neat story. Factory workers were exposed to this fermented yeast on a long-term basis, and management found they weren’t calling in sick or making health-insurance claims. They dug around a little—and EpiCor was born when the connection was discovered.

Sound studies have confirmed its safety and its specific effects on the immune system. For example, it boosts disease-fighting immune-cell counts. It also promotes the production of secretory IgA, an important first line of defense for your respiratory system. Use EpiCor daily during the flu season—especially if you have a history of getting the flu every year.

4. Work Echinacea into your routine

Echinacea has been the target of a misinformation campaign. The mainstream has latched on to the idea that it doesn’t work, but that’s due to some poorly designed studies that were promoted by a largely ignorant mainstream press.

This herb works as an immune-system tonic—not as a stimulant, as has been widely reported. That means you can scrap those dire warnings to give your body a break every month or so, because Echinacea won’t cause an overactive immune system. Likewise, folks with autoimmune disease, such as rheumatoid arthritis or lupus, do not need to be frightened by warnings that it will make their conditions worse—warnings with absolutely no basis in scientific fact.

Native Americans have used the root portion of Echinacea angustifolia for centuries. There are two products I recommend that use it, too. One is Nature’s Way Echinacea Complex (2 caps twice daily), and the other is MediHerb’s Echinacea Premium (1 tspn per day). Be forewarned: You’ll get a tingle on your tongue—but don’t be alarmed. It’s just Echinacea’s active ingredients, called alkylamides.

5. Try some mushroom magic

Medical mycology, the study of medicinal mushrooms, is still in its infancy in this country. Mushrooms have been used for centuries in China and Japan as immune-system modulators and for treating a wide variety of illnesses, including cancer. Reishi, cordyceps, maitake and shiitake are better-known examples of immune-enhancing mushrooms. I recommend a product called Host Defense, made by New Chapter. It’s a combination immune-enhancer with 17 different mushroom extracts. Another worthwhile product is AHCC (activated hexose containing compound), available from many suppliers. It’s derived from shiitake mushrooms and is widely used to help treat a variety of illnesses—including the flu.