To keep your family healthy and safe this flu season, it's important to know all you can about the flu. Here are seasonal flu fundamentals on everything from symptoms to prevention.

Who's at Risk: Young children and people over 65 are most likely to contract the virus.

Symptoms: The flu virus usually triggers fever, cough, runny nose or congestion, and body aches.

Red-flag Warnings
Most people with seasonal flu get a mild illness that might make them feel miserable for a few days but isn't life-threatening. But it's important to watch for red-flag warning signs that suggest a person is developing severe complications.

In children, look for fast breathing or breathing difficulty. Also, act fast if skin appears bluish or the child has a fever with a rash. Failure to wake up or interact, and extreme irritability are also warning signs. In addition, symptoms that improve but then return with fever and a worse cough need immediate attention.

In adults, red flags include breathing difficulty, pain or pressure in the chest or abdomen, sudden dizziness, confusion, or severe or persistent vomiting.

Prevention
The flu virus is transmitted through tiny amounts of mucus released when you talk, sneeze or cough, explains Dr. Robert W. Frenck Jr., professor of pediatrics in the division of infectious diseases at Cincinnati Children's Hospital Medical Center. You can prevent the spread of both flu viruses by developing these healthy habits:

• Wash your hands. Several times a day, wash your hands with soap and water, especially before eating. If you don't have sink access, use an alcohol-based hand sanitizer.
• Cover your cough. If you feel the urge to cough or sneeze, cover your mouth with a tissue and then throw the tissue away. If you don't have a tissue handy, cough into your elbow.
• Stay home. If you get sick, plan on staying home for four days, or until the fever has been gone for 24 hours without the aid of fever-reducing medication.
• Get vaccinated. "Vaccination is the best way to prevent seasonal flu," says Dr. Davis. To find flu vaccination clinics near you, contact your local or state health department.

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Mothers usually know best. But your mom may have led you astray with a few pieces of her sick-day advice. Parents often ask my opinion about a piece of cold and flu info they've heard and practiced for years. But in reality, science proves that some longstanding beliefs simply aren't true. Here are three myths that I hear often in my practice … and the truth behind each one. Read on; you just might be surprised at the truth behind cold and flu myths!

Cold and Flu Myth No. 1: Cold weather can make you sick.
The truth: Going outside in chilly weather without a jacket or with a head of wet hair isn't likely to cause the sniffles. In one study published by the journal Family Practice, people were exposed to the cold virus and asked to stand in rooms of varying temperatures; all groups had virtually the same rate of infection, no matter if they were freezing or toasty.

The fact that colds and the flu are more common in winter is likely because we tend to spend more time indoors when it's cold outside, which increases our chances of coming into contact with sniffling people or contaminated surfaces. Protect yourself and others by always covering your sneezes with an elbow or a tissue and making sure to frequently wash your hands.

Cold and Flu Myth No. 2: Milk can increase mucus production.
The truth: If you're not lactose intolerant, you can drink milk and eat yogurt when you're under the weather. An Australian study, which required 60 volunteers to consume varying amounts of dairy when they were sick with a cold, found no significant connection between milk intake and phlegm production.

Cold and Flu Myth No. 3: Green mucus is a sign of a sinus infection.
The truth: The color of your child's mucus doesn't necessarily mean that he needs antibiotics: Green or yellow mucus just means that that phlegm has been lingering in the nose longer, which can occur with viral infections like a cold. But if the mucus is a color other than greenish-yellow or continues for more than 10 days, it's time to see the doctor.

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When your kid is miserable with a stuffy nose, fever or stomachache, it's tempting to feed her what she wants (ice cream!) or let her skip dinner altogether. But research reveals that eating the right comfort foods can soothe her symptoms and strengthen her immune system. Even if your little one doesn't have much of an appetite, encourage her to eat; in combination with symptom- and age-appropriate OTC remedies, she'll feel better in no time. Here, the best foods for sick kids:

For a stuffy nose … feed them soup.
"The hot, steaming broth loosens mucus, so your child can breathe easier," says Amy Jamieson-Petonic, a registered dietician and the director of wellness coaching at Cleveland Clinic. For even more relief, serve up a bowl of chicken soup: Researchers from the University of Nebraska Medical Center found that this childhood staple may relieve cold symptoms by inhibiting inflammation-causing cells in the body."Plus, chicken soup has carrots, celery and onions," says Jamieson-Petonic."These veggies provide vitamins and minerals that boost the immune system."

For a fever … feed them calorie-rich fare.
Forget starving a fever! "You'll only deprive the body of the nutrients it needs to get well," says Jamieson-Petonic. A feverish child uses more energy, she adds, so they need to consume additional calories. If your kid doesn't feel like eating, try adding nutritional bulk to every bite he takes: Slip banana slices into a peanut butter sandwich, mix dry milk powder in mashed potatoes or mac 'n' cheese, and blend flaxseed into a fruit smoothie.

For a sore throat … feed them soft foods.
Does it hurt to swallow? Scrambled eggs, oatmeal, soup and yogurt can coat a painful throat while providing nutrition. Another soother for children above the age of one: honey. According to a recent study published in the Archives of Pediatrics; Adolescent Medicine, this sweet substance can also lessen nighttime coughing and improve sleep. So if your child can't stop hacking, swirl a spoonful into a mug of herbal tea or a glass of warm milk.

For a stomachache … feed them crackers.
"Bland foods stabilize digestion and gradually get the system up and running again," says Connie Evers, a registered dietician in Portland, Ore. Once the worst is over, she recommends moving on to more substantial fare, like bananas, rice, applesauce and toast. Also steer clear of colas: The caffeine content can make nausea even worse.

For any type of illness … feed them popsicles.
For sick kids, proper hydration is key."Sleeping for long periods of time -- as well as running a fever -- can lead to fluid loss," says Evers. To make sure your child sips often, place a water bottle on her bedside stand. Evers also suggests freezing 100-percent cranberry and orange juices into homemade popsicles; the treat serves up extra liquids along with a dose of vitamin C.

For recovery … feed them balanced meals.
Even if they ask for it, don't serve them their favorite fast-food meal or sugary dessert."Foods high in sugar or saturated fat can increase inflammation in the body," explains Jamieson-Petonic."That can make kids feel worse -- and even slow the healing process." Fill her plate with vitamin-rich produce, whole grains and lean proteins instead."These foods strengthen the immune system, which helps fight viruses," she says."It can also help lower the risk of complications, like bronchitis."

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It's cold and flu season, which means plenty of moms are facing that age-old parenting dilemma: Do I send my coughing, sniffly child to school? And if I make the wrong choice, will the school nurse call a few hours later asking me to take him back home?

Figuring out when to keep your child home from school and when he's well enough to go back isn't always easy, says Dr. Loraine Stern, associate clinical professor of pediatrics at UCLA School of Medicine in California.

“The truth is, you can't always tell how sick a child really is," says Stern. For instance, some kids may seem totally fine at breakfast but take a quick turn for the worse and end up very sick two hours later.

What to Do With a Flu
Of course, when it comes to such flu symptoms as high fever, vomiting and body aches, the answer is a no-brainer."If your child is running a fever, you should keep her home because she's not going to be able to sit at her desk and pay attention," says Stern. This applies to seasonal flu as well as H1N1 virus (swine flu), she adds.

What to Do With a Cold
When your child has run-of-the-mill cold symptoms like a runny nose and cough, deciding whether to send or keep him home isn't always cut and dry, says Stern."Let's face it, if you wait for children to have noses that are completely clear, they're never going to go to school," she says.

So, as long as your child doesn't have a fever and is acting normal, it's fine to send him to school with a minor cold. Even nasal discharge, as unpleasant as it may be, isn't reason enough to keep a child home.

“Young children often have this at the end of a cold, and it's perfectly normal and not contagious," says Stern."If the discharge goes on for seven to 10 days, it may be a sign of a sinus infection, but that's not something that's contagious either."

On the other hand, a cough that's bad enough to disturb other kids in the classroom is a good reason to keep a child home.

More Signs to Stay Home 
Some signs to stay home are more clear-cut. For example, keep your child home if she has a highly contagious infection such as strep throat or conjunctivitis, says Stern. With strep throat, kids need to be on antibiotics for 24 hours before they can return to school. But with conjunctivitis (pinkeye), kids need only be under treatment, and they can go back to class."That means the condition is getting better with medication but not necessarily cleared up yet," says Stern.

Since ear infections are not contagious, there's no reason to keep your child home when she has one, even if she's taking antibiotics."Yet the current thinking is that the majority of ear infections get better by themselves without antibiotics," notes Stern.

Quick Reference Guide
Here's Stern's cheat sheet on the do's and don'ts of keeping a sick child home.

Keep your children home if they:

• Have a fever.
• Are unable to concentrate on schoolwork due to symptoms.
• Have symptoms (such as diarrhea) that disrupt activities  or distract classmates (such as a hacking cough).

Send your children to school if they:

• Had a fever that has been gone for 24 hours.
• Are alert and able to pay attention in class.
• Don't require a teacher to provide extra care.

And if you do have a sick child at home, try to see the silver lining."Enjoy the time at home with him," says Stern."It's a chance to do the kinds of things you don't have a chance to do when everyone's so busy -- like curling up on the couch with your child in your lap and reading books together."

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You go to the gym to get healthier. But what you may not know is that there’s also a chance of getting sick or injured. The reality is that many hidden dangers exist in health clubs, from cold- and flu-causing viruses to risky equipment.

Fortunately, if you know the warning signs -- and how to respond -- you’ll significantly decrease your chances of health woes. Here, then, are the five worries to watch. Use these tips, and the only thing you’ll bring home from the gym is a better physique.

Gym Danger No. 1: Germs
Reality check: 73 percent of weightlifting equipment at the gym is contaminated with a cold virus, according to a study in the Clinical Journal of Sports Medicine. As if that wasn’t enough, a Journal of Athletic Training study reported that one in three people has a spreadable skin condition, such as athlete’s foot and ringworm.

• Wipe down equipment with disinfectant spray and tissues before and after use.
• Opt for vinyl or plastic gym bags, since bacteria are less apt to attach to these materials.
• Wash your hands often and/or carry antibacterial gel
• Keep your feet covered in the locker room (think: flip-flops) and use a towel as a barrier to avoid exposing your skin to any shared surfaces.
• Bring your own mat and towel (clubs often transport clean and dirty towels in the same bins).
• Cover your face with a tissue should you need to sneeze or cough.
• Cover cuts or abrasions with a bandage.
• Shower as soon as possible and wash sweaty clothes in hot water.

Gym Danger No. 2: Bad form
If your body is misaligned, you risk placing your joints in unhealthy positions. To steer clear of complications like stress fractures, torn cartilage and tendinitis, don’t be afraid to seek help. Consider hiring a qualified trainer to teach you proper form, or flag down the group instructor to give you pointers.

Also remember to warm up before exercising and stretch often. You should also pay attention to your range of motion, keeping your movements controlled and weight low, until you’ve got that exercise down pat.

Gym Danger No. 3: Too-heavy weights
More isn’t always better. At the gym, overdoing it can lead to physical injuries and mental burnout. In very rare cases, extreme overwork can lead to a dangerous condition called rhabdomyolysis, where the muscles break down and release toxins in the bloodstream. (Post-workout, if you’re feeling extremely sore, weak and fatigued; running a fever; and/or have dark-colored or blood-tinted urine, call your doctor.)

To stay safe, listen to your body and be aware of your limits. Also increase your effort gradually; don’t suddenly increase the amount of weight you’re lifting or distance you’re running.

Gym Danger No. 4: Unqualified trainer
Working with a personal trainer can help you learn how to exercise safely -- and reach your goals. Most trainers are professionals with outstanding credentials. But since there aren’t licensing requirements in the industry, virtually anyone -- including those with little experience or education -- can use the title “trainer.”

Before working with an instructor, ask about their certifications and education. Some reputable certifications: those from the American Council on Exercise (ACE), the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA). Specialty disciplines, such as yoga and Pilates, have their own niche certifications, including ones offered by outlets like the Pilates Method Alliance and YogaFit. And all staff, regardless of what they teach, should be certified in CPR/fitness first aid and automated external defibrillator (AED).

Gym danger No. 5: Faulty equipment
Chances are hundreds of other exercisers use the same equipment at the gym -- that’s a lot of wear and tear. If you notice that a machine isn’t working as it should, or something seems amiss, stop and alert the staff immediately. You may also want to check with your health club’s management to see how often those weight machines and treadmills are maintained and assessed.

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