Cold and flu season can affect people of all ages with bothersome symptoms that disrupt daily life. This period, typically peaking during the fall and winter months, calls for extra precautions to avoid getting sick and to manage symptoms if you do. Here’s a basic guide with practical tips to help you get through cold and flu season feeling healthier and more prepared.
Get Vaccinated
The annual flu vaccine is one of the most effective ways to reduce flu illnesses, hospitalizations, and even the risk of flu-related death in children. The Centers for Disease Control and Prevention (CDC) recommends that everyone 6 months of age and older, with a few exceptions, should get a flu vaccine every season, ideally before flu activity begins in your community.
Maintain Good Hygiene
Practicing good hygiene is crucial in preventing the spread of colds and the flu:
- Wash your hands often with soap and water for at least 20 seconds. This is especially important before eating, after using the restroom, and after being in public places.
- Avoid touching your face, particularly your eyes, nose, and mouth, as these are the primary entry points for pathogens.
- Cover your mouth and nose with a tissue or your elbow when coughing or sneezing, and dispose of the tissue immediately.
Strengthen Your Immune System
A strong immune system can help you fend off the germs that cause colds and the flu. Enhance your immunity by:
- Eating a healthy diet rich in fruits, vegetables, whole grains, and lean proteins, which provide essential nutrients
- Getting adequate sleep, as lack of sleep can impair your immune system
- Exercising regularly, which can boost immune function
- Managing stress, as chronic stress can weaken your immune system over time
Keep Your Environment Clean
Germs that cause colds and the flu can survive on softer surfaces for several hours and up to two days on hard surfaces. Regularly cleaning and disinfecting frequently touched surfaces like door handles, light switches, and mobile devices can help reduce the spread of germs. Use disinfectants that are effective against viruses, too.
Stay Hydrated and Maintain Your Nutritional Intake
Hydration is important when fighting off infections. Drinking plenty of fluids can help keep your mucous membranes moist, which defends against colds and the flu. Warm liquids, such as broth or herbal tea, can also provide soothing relief for sore throats and congestion.
Ensuring you get enough essential vitamins and minerals, particularly vitamin C, vitamin D, and zinc, can support your immune response. Talk to your doctor about taking supplements if you’re unable to get enough of these nutrients from your diet.
Be Mindful of Your Social Interactions
Social distancing isn’t just for pandemics. Keeping a reasonable distance from people who are sick, avoiding crowds during peak flu season, and staying home when you’re sick are effective strategies for reducing your risk of infection.
Recognize Symptoms and Act Early
Recognizing the symptoms of colds and the flu early can help you manage them more effectively and potentially reduce the risk of your illness becoming more serious. Common symptoms include:
- Cold: Sneezing, stuffy or runny nose, sore throat, coughing, and mild tiredness
- Flu: Sudden onset of fever, cough, sore throat, runny or stuffy nose, muscle or body aches, headaches, and severe fatigue
If you suspect you have the flu, contact your healthcare provider. Antiviral medications may be prescribed that can lessen your symptoms and shorten the duration of the disease if you take them early in the course of the illness.
Prepare a Sick Day Kit
Having a “sick day kit” can be very helpful when you or a family member becomes ill. Stock it with:
- Over-the-counter medications to alleviate symptoms like pain and fever
- Cough drops or throat lozenges
- Tissues and hand sanitizer
- A thermometer
- Comforting items like tea and honey
Getting through cold and flu season unscathed can be a challenge, but with the right preparations and precautions, you may reduce your risk of falling ill. Vaccinations, good hygiene, immune support, and mindful interactions are all part of a comprehensive strategy to keep yourself and your loved ones healthy. Every step you take to prevent colds and the flu is a step towards a healthier season.
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
“Frequently Asked Influenza (Flu) Questions” via the Centers for Disease Control and Prevention