A global recession looms.

Home values are falling. Unemployment rates are rising. Nights are getting longer. Days are getting colder. And the holiday shopping season is poised to begin.

Which means now is the perfect time to prepare for the cold and flu season.

Robert G. Miller, a family-practice doctor in suburban Memphis, Tenn., said with a few simple steps and the right vaccinations, an adult, particularly a healthy adult, can dramatically reduce the odds of catching a cold or being sidelined by serious flu complications.

"Adults really can prevent and not even catch colds," he said. "Good hygiene is very important. I can't stress that enough. If you are around a co-worker who is coughing and sneezing, if you are touching doorknobs or sharing pens, it is very important to wash your hands."

Start today.

Cases of the common cold start rising in early September and usually remain high well into spring.

Americans suffer through 1 billion colds annually. Federal health officials estimate the infection costs the nation 22 million lost school days each year. There's no known remedy to prevent or speed recovering from any of the more than 200 responsible viruses.

Influenza viruses typically lag a bit, and often peak after the New Year.

Federal health officials estimate that one in five Americans will likely spend a week or two suffering through the fever, chills, fatigue and dry hacking cough that characterize flu. An estimated 200,000 will wind up hospitalized with complications and 36,000 will die.

That doesn't include the other viruses that trigger nausea, vomiting, diarrhea, sore throats, sinus, ear or other problems.

Together, the bugs help explain why Dr. David Richardson advises against sharing even pens this time of year. Or shaking hands.

Richardson is the medical director of the Delta Medical Center emergency room in Memphis.

"There is no doubt keeping your environment as antiseptic as possible is a good idea," he said. "If you are ill, stay away from the workplace, at least for the first few days."

Ready to act?

Here are some ideas to keeping yourself healthy this season:

* Get plenty of rest.

* Stay hydrated.

* Eat a healthy diet.

* Practice good hygiene. Cover your nose and mouth when you cough or sneeze. Wash or clean your hands frequently.

* Get vaccinated.

Influenza vaccine is now recommended for everyone from 6 months to 18 years, as well as everyone 50 and older. It is also recommended for all pregnant women, health workers, anyone with diabetes, lung, heart or other chronic illness, everyone who lives in a nursing home or other institution, and anyone who lives with or cares for infants less than 6 months old or others at high risk for complications.

This year's vaccine protects against two strains of the influenza A/Brisbane flu as well as a B/Florida strain of the virus. Although the vaccine doesn't come with a money-back guarantee, it is about 70 percent to 90 percent effective in preventing flu in healthy adults younger than 65. In high-risk groups, including elderly nursing-home residents, it is 50 percent to 60 percent effective at preventing serious complications and 80 percent effective at preventing death.

A single dose of pneumonia vaccine is recommended for those age 65 and older.

It guards against 23 varieties of a bacteria blamed for more than 80 percent of pneumococcal illness. Younger smokers might also consider the shot. An influential government panel recently recommended the shot for the estimated 31 million Americans who smoke. Research suggests smokers are four times more likely than nonsmokers to be sickened by pneumococcal bugs.

Cold and flu survival kit

* Soap and hand sanitizer. Look for hand sanitizers that contain at least 65 percent ethanol or isopropanol.

* Warm salt water for gargling or throat lozenges or spray to ease sore-throat pain.

* For coughs, try a spoonful of honey. Remember, while over-the-counter cough suppressants might ease adult symptoms, they aren't recommended for those 5 and younger.

* Thermometer. High fever is reason to stay home.

* Acetaminophen and ibuprofen to ease fever and muscle aches. Remember that aspirin has been linked to the rare but serious illness known as Reye's syndrome in children 12 and younger.

* Tissues. Protect others from catching what you have by using tissues to cover your nose and mouth when you cough or sneeze.

* Humidifier, to ease cough and cold symptoms, as well as reduce cold and flu risk.

* Stay hydrated, so stock up on liquids like soups and herbal teas.

* Consider zinc lozenges or lollipops, although federal health officials say studies have been inconclusive about the effectiveness of the nonprescription approach to cold relief.

* Echinacea, a nonprescription herbal supplement, has shown some benefit in easing adult cold symptoms. But evidence is lacking that it will prevent colds.

Sorry, but there is still no proof vitamin C will prevent colds or speed recovery.

When to stay home

The following symptoms are reason to call in sick from work or school:

* Fever. A temperature of 100.4 degrees or greater. Stay home for 24 hours after fever disappears.

* Vomiting. Stay home for 24 hours once vomiting stops.

* Diarrhea. The person's age and symptoms help determine how long to stay home. Adults and older children sure to wash their hands can safely return to work or school faster than younger children.

* Cough and colds. Consider the person's age and symptoms. Someone sure to keep tissues on hand, cover mouth and nose when coughing or sneezing. Wash hands or use sanitizing gels often.

* Consider keeping any infant who is less than 6 months old at home during the cold and flu season, said Dr. John DeVincenzo, a University of Tennessee Health Science Center associate professor. They face the greatest risk from the respiratory syncytial virus, he said.

Coping with seasonal illnesses

Flu

Unlike colds, influenza hits like Dorothy's house in "The Wizard of Oz" - fast and hard.

Anti-viral prescription medicine taken within 48 hours will ease symptoms and speed recovery by a day or two. But flu is caused by a virus, so antibiotics won't help.

Symptoms usually last a week or two. Drink plenty of fluids and get plenty of rest. While nonprescription medicines like acetaminophen and ibuprofen might ease fever and muscle aches, they won't speed recovery.

Schedule a doctor's visit if symptoms worsen after 48 hours of taking it easy and getting plenty of fluids. A doctor might order a chest X-ray to rule out pneumonia.

"At any point you are worried, it is a good idea to go in and see the doctor," said Dr. David Richardson, medical director of the Delta Medical Center emergency room in Memphis, Tenn. Temperatures of 102.5 degrees or higher are cause for concern. So is dehydration. Richardson said a dry mouth and a lack of urination are both signs of dehydration.

For some high-risk patients with a high fever and worsening symptoms, the hospital emergency room is the best option, said Robert G. Miller, a family-practice doctor in suburban Memphis. "If they are going downhill, it is fine to go to the emergency room or the doctor's office if someone has the flu and is very elderly" or has diabetes, emphysema or other chronic health problems, he said.

Colds

Children average six to 12 colds per year, each lasting a week or two on average. "It will be difficult (for children) to avoid getting a cold," said Dr. Robert Riikola, a Memphis pediatrician.

Adults average two to four colds a year, although by age 60 the average drops to less than one annually. Miller said adults who take care of their health and are vigilant about hand-washing can largely avoid colds.

Colds are caused by viruses, so antibiotics and other prescription medicines won't help end them sooner. "Typically, patients don't need to see a doctor," Riikola said. The exception are patients who develop fever four or five days after symptoms begin. "I suggest they come in and get checked. They could be getting an ear or sinus infection," he said.

E-mail Mary Powers, a reporter for the Memphis Commercial Appeal in Tennessee, at powers(at)commercialappeal.com.