As the temperatures drop and the days grow shorter, cold and flu season descends upon us, bringing with it a host of symptoms that can leave us feeling under the weather. While we can’t completely avoid exposure to germs, there are proactive steps we can take to bolster our immune systems and reduce the risk of falling ill. From practicing good hygiene to supporting overall health and wellness, here are some essential tips for staying healthy during cold and flu season.
Prioritize Hand Hygiene: Practicing good hand hygiene is an effective way to prevent the spread of cold and flu viruses. Wash your hands frequently with soap and water for at least 20 seconds, especially after coughing, sneezing, or touching commonly shared surfaces such as doorknobs, countertops, or handrails. If soap and water are not available, use hand sanitizer with at least 60% alcohol to kill germs and bacteria on your hands. Avoid touching your face, especially your eyes, nose, and mouth, as this can introduce pathogens into your body.
Practice Respiratory Etiquette: Cover your mouth and nose with a tissue or your elbow when coughing or sneezing to prevent the spread of respiratory droplets containing cold and flu viruses. Dispose of used tissues immediately and wash your hands thoroughly afterward. If you don’t have a tissue, cough or sneeze into your elbow rather than your hands to minimize the spread of germs. Encourage others to practice respiratory etiquette as well to protect themselves and those around them from illness.
Boost Your Immune System: Supporting your immune system is key to staying healthy during cold and flu season. Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to provide essential nutrients and antioxidants that support immune function. Focus on foods high in vitamin C, vitamin D, zinc, and other immune-boosting nutrients, such as citrus fruits, leafy greens, nuts, seeds, and oily fish. Ask your doctor about taking a daily multivitamin or immune support supplement to fill in any nutritional gaps and support your overall health and wellness.
Stay Active: Regular physical activity can support immune function and your overall health. Engage in moderate-intensity aerobic exercise such as walking, jogging, cycling, or swimming for at least 30 minutes most days of the week to boost circulation, reduce inflammation, and strengthen your immune system. Additionally, try to incorporate strength-training exercises into your routine to build muscle mass and improve metabolic health. Aim for a well-rounded fitness program that includes a mix of cardiovascular, strength, flexibility, and balance exercises to support overall health and resilience.
Get Plenty of Rest: Adequate sleep is essential for maintaining a strong and resilient immune system. Aim to get between seven and nine hours of high-quality sleep per night to allow your body to rest, repair, and recharge. Create a relaxing bedtime routine to signal to your body that it’s time to wind down by dimming the lights, avoiding screens, and practicing relaxation techniques like deep breathing or meditation. Make your sleep environment more conducive to rest by keeping the room cool, dark, and quiet and investing in a comfortable mattress and pillows.
Stay Hydrated: Hydration is crucial for supporting immune function and overall health. Drink plenty of water throughout the day to stay hydrated. Aim for at least 8–10 cups of water per day, or more if you’re physically active or in a hot or dry environment. Limit consumption of sugary and caffeinated beverages, which can dehydrate your body. Opt for water, herbal teas, and electrolyte-rich beverages such as coconut water to stay hydrated and support immune health.
Manage Stress: Chronic stress can weaken your immune system and increase your susceptibility to illness. Practice stress-management techniques such as deep breathing, meditation, yoga, tai chi, and progressive muscle relaxation to lower stress levels. Make time for activities that bring you joy and relaxation, whether you like spending time in nature, reading a book, listening to music, or engaging in creative hobbies. Prioritize self-care and establish boundaries to prevent burnout and protect your mental and emotional well-being.
Consider Vaccination: Vaccination is one of the most effective ways to protect against certain strains of the flu virus. Get vaccinated annually with the seasonal flu vaccine to reduce the risk of contracting influenza and experiencing severe illness or complications. Additionally, consider getting vaccinated against other preventable diseases to further bolster your immune system and protect your health during cold and flu season.
Staying healthy during cold and flu season involves prioritizing proactive measures to support immune function and minimize the spread of illness. From practicing good hand hygiene and respiratory etiquette to boosting your immune system through nutrition, exercise, sleep, and stress management, there are many steps you can take to protect yourself and others from colds, flu, and other respiratory ailments. By adopting these healthy habits and prioritizing self-care, you can navigate cold and flu season with resilience and confidence.
Resource Links
“Healthy Habits to Help Protect Against Flu” via the Centers for Disease Control and Prevention
“8 Ways to Stay Healthy This Flu Season” via UCSF Health
“Fight off the flu with immune-boosting nutrients” via Mayo Clinic Health System