Author: Andrei Bilog M.Sc., CAPM

Every year the influenza virus circulates, but experts are warning that the 2025–2026 flu season may be more intense than usual. A new variant of the flu virus has emerged and may make the vaccine less of a perfect match. That doesn’t mean the vaccine doesn’t work — it still helps reduce serious illness — but it does mean individuals and communities should pay special attention to staying healthy.

Scientists have observed that a new subvariant of influenza A (H3N2), known as “subclade K,” is rising quickly in some countries. Early viral surveillance suggests this strain may differ enough from the viruses used to make this season’s vaccine that protection won’t be as strong as it has been in recent years. However, studies still find that vaccines continue to reduce severe illness, especially among children and adolescents.

At the same time, in some locations flu activity has started earlier than normal and at higher levels than expected, which often precedes a more burdensome season.

In other words, this could be a serious flu season — not because our defenses are completely ineffective, but because the combination of viral evolution and timing may give the virus an edge. That makes proactive health maintenance more important than ever.

Vaccination is the most effective tool we have to prevent influenza and reduce severe outcomes. Large-scale studies find that flu vaccines consistently reduce hospital visits and serious disease, even when the strain match isn’t perfect. For example, early vaccine effectiveness data from recent seasons show strong protection in children and moderate protection in adults, with meaningful reductions in hospitalization and complications.

Annual vaccination is recommended for nearly everyone aged six months and older because influenza viruses change frequently, and immune protection from vaccines does not last indefinitely.

While vaccines help prevent severe illness, routine health habits form the foundation of individual resilience. Research in health behavior and preventive medicine consistently shows that regular, sustained healthy practices have the greatest impact on long-term health outcomes.

These habits include adequate sleep, balanced nutrition, regular physical activity, and stress management. Together, they support immune regulation, reduce inflammation, and help the body respond more effectively to infection.

Starting a healthy behavior is important, but maintaining it over time is what creates lasting benefits. Behavioral science distinguishes between short-term behavior change and long-term maintenance. Sustained routines become more automatic and are more likely to persist during periods of stress, illness, or disruption.

This distinction helps explain why people with similar knowledge and access to healthcare can experience very different health outcomes. Consistency — not intensity — is often the deciding factor.

There are several evidence-based actions individuals can take to reduce flu risk and severity:

A potentially difficult flu season is a reminder that health is not something we switch on when illness strikes. It is built — and protected — through everyday habits practiced consistently over time. Upkeeping your health means investing in routines that strengthen your body’s resilience, reduce risk, and support the well-being of those around you.