As the autumn chill sets in and winter edges closer, a familiar chorus rises from medical professionals across the United States: get your flu shot, stay healthy, and trust the science. Yet, this year, the message is delivered against a backdrop of mounting vaccine skepticism and federal upheaval, leaving many Americans unsure whom to trust—or what to do—when it comes to protecting themselves from influenza and other seasonal viruses.
According to Medical News Today, health experts continue to stress the importance of annual flu vaccinations, particularly as flu season approaches. The Centers for Disease Control and Prevention (CDC), along with other global health bodies, consistently recommend getting vaccinated each year to prevent not only the flu itself but also potentially severe complications. Despite this, lingering concerns about side effects—like mild fevers, headaches, muscle aches, and nausea—can make some people hesitate. These symptoms, experts explain, are typically mild and short-lived, often signaling that the immune system is learning to fend off the virus.
For those worried about feeling faint or dizzy during their vaccination, preventive cardiology dietitian Michelle Routhenstein told Medical News Today that simple dietary choices can help. "To help prevent dizziness or lightheadedness, stay well-hydrated and eat a light, balanced snack before a flu shot," she advised. Routhenstein recommends drinking water or herbal tea to support circulation and maintain blood volume, which can help prevent fainting and keep energy levels steady. She suggests snacks containing protein and complex carbohydrates—think a banana with nut butter, yogurt with oats, or wholegrain toast—to stabilize blood sugar and reduce the risk of feeling weak or lightheaded.
Şebnem Ünlüişler, a genetic engineer and Chief Longevity Officer at the London Regenerative Institute, agrees. "Even mild dehydration can increase feelings of dizziness," she cautioned, recommending water or electrolyte-rich drinks as a simple preventive measure. Ünlüişler also emphasizes that while food and drink cannot change the efficacy of the flu jab itself, certain choices may help the body respond more smoothly and ease common side effects.
After the shot, the focus shifts to recovery and supporting the body's immune response. Nutritional therapist Elena Rolt explained, "After receiving a flu vaccine, the immune system initiates an inflammatory response to process the vaccine antigens, followed by the formation of antibodies by B cells to provide protection against the virus." This process, she notes, involves oxidative stress and inflammation—necessary for immunity, but temporarily challenging for the body.
Rolt recommends a balanced meal rich in protein, beta-glucans (a type of soluble fiber), dietary fiber, probiotics, and vitamin C. "A balanced meal that would include all of these nutrients would be a chicken broth rich in easily digestible protein, garlic, onions, carrots, bok choy or broccoli, or any other leafy greens, and mushrooms (a great source of beta-glucans), paired with berry-based drinks like cranberry or sea buckthorn tea with manuka honey, providing vitamin C and polyphenols to modulate inflammation and oxidative stress," she said. Ünlüişler adds turmeric and oily fish high in omega-3s to the list, as they help moderate inflammation without blunting the immune system's adaptive response.
Hydration remains a central theme. "Staying hydrated is another important consideration as optimal blood circulation helps the efficient delivery of nutrients and immune cells required for an effective vaccine response," Rolt told Medical News Today. She adds that proper hydration can also reduce the severity of side effects such as headache, fatigue, and muscle soreness, while helping the body regulate temperature. Ünlüişler echoes this, noting that water, herbal teas, or broths can help manage mild post-vaccine symptoms and create the best internal environment for the immune system to do its job.
Beyond the immediate aftermath of the flu shot, experts like Routhenstein advise maintaining a nutrient-dense, anti-inflammatory diet throughout the entire flu season. Foods rich in polyphenols, zinc, selenium, and vitamins A, C, and E can bolster antibody production, immune cell function, and overall resilience. "While the flu vaccine can help reduce the likelihood or severity of illness, it is not guaranteed to prevent infection, so maintaining a nutrient-dense, anti-inflammatory diet during flu season remains important," Routhenstein pointed out.
Yet, as these health professionals make their case for science and healthy living, a storm brews in the nation’s capital. According to reporting from The East Hampton Star, Robert F. Kennedy Jr., a longtime vaccine skeptic, was appointed Secretary of Health and Human Services in 2025. His tenure has been marked by sweeping changes, including the firing of all 17 members of the Advisory Committee on Immunization Practices in June and replacing them with vaccine skeptics. In August, Kennedy’s department terminated $500 million in funding for mRNA vaccine development, arguing that the data showed these vaccines failed to protect effectively against upper respiratory infections like Covid and flu. Shortly after, he dismissed the CDC director after less than a month on the job, prompting several agency leaders to resign.
This federal shake-up has left state and local officials scrambling to reassure the public and maintain access to vital vaccines. On September 18, Governor Kathy Hochul unveiled the state’s 2025-26 Covid-19 vaccine guidance, recommending vaccination for children as young as six months, adults, and higher-risk groups such as the pregnant, lactating, or immunocompromised. Earlier that month, she declared a disaster in the state due to federal actions related to vaccine access and signed an executive order allowing pharmacists to administer Covid vaccines, at least temporarily, to ensure continued public access.
The stakes are high. The CDC has reported that 2025 is the worst year for measles cases in more than three decades, a worrying sign that declining vaccination rates could open the door to the return of once-controlled diseases. Dr. Sharon Nachman, chief of the pediatric infectious disease division at Stony Brook Children’s Hospital, warned, "There’s excellent data — and it all gets back to data — that if you hit below a certain level of a vaccine in a population, the diseases come back. Yes, we’re certainly in danger, and I believe measles will swing back again." She added, "There are still many pockets of under-vaccinated, unvaccinated populations. And measles virus never goes away. The viruses don’t care where the borders are in the country or the state."
Dr. George Dempsey of East Hampton Family Medicine echoed the concern, lamenting the erosion of public confidence in science due to misinformation and algorithm-driven news feeds. "I think the problem is everyone getting access to information by algorithms, and that’s regardless of what you’re doing. I think that’s eroding our own confidence in what we even think we know," he said. Dr. Dempsey also pointed out that the long-term effects of Covid-19—such as loss of smell and subtle blood vessel disease—are still being uncovered, and that vaccines remain a crucial tool in preventing these unknowns.
For those seeking vaccination, options remain available. The CVS pharmacy chain offers appointments for a wide range of vaccines, including influenza, Covid-19, RSV, pneumonia, shingles, and travel vaccines. On October 10, CVS personnel will be administering several of these vaccines at the Amagansett Library, providing a convenient opportunity for community members to protect themselves.
In a climate of uncertainty, the consensus among medical professionals is clear: trust in science, get vaccinated, and support your immune system with good nutrition and hydration. As Dr. Nachman put it, "It’s really important for our families to have the best science and the best scientists asking the right questions in a nonconfrontational manner. When we get into confrontational science, that’s when we have a problem."
With flu season upon us and public health on the line, the call to action is simple—arm yourself with facts, fuel your body well, and roll up your sleeve.
