How to Kick Cold and Flu Season to the Curb: Tips for Staying Healthy
- T Benton
- Mar 6
- 9 min read
Updated: Apr 1
Cold and flu season is here, and many of us feel the impact of sniffles, coughs, or the occasional fever. I work in the emergency room at a local hospital and can tell you that Flu A and Flu B have been bringing people into the ER quite often lately. Limehouse (2025) states, "Influenza levels in the United States are the highest they have been in 15 years as winter weather persists and the second wave of the virus causes more and more infections, according to the Centers for Disease Control (CDC)."
As many places worldwide feel the temperatures drop, our immune defenses can weaken, making us more vulnerable to these viruses. But don’t worry! If you want to strengthen your immune system or reduce your chances of getting sick, this article offers practical, engaging tips that are easy to follow.
Understanding Cold and Flu
Before jumping into prevention strategies, it’s essential to recognize what happens during the cold and flu season. The common cold and flu are both respiratory illnesses caused by different viruses.
"The signs and symptoms of flu can include fever or feeling feverish/chills, cough, sore throat, runny or stuffy nose, muscle or body aches, headaches, and fatigue (tiredness). Cold symptoms are usually milder than the symptoms of flu. People with colds are more likely to have a runny or stuffy nose. Colds generally do not result in serious health problems." (CDC, 2024).
While they might show similar symptoms, the flu typically hits harder, sometimes leading to serious complications, especially in children and the elderly. While we can't always prevent getting a cold or the flu, there are ways we can stay as healthy as possible during cold and flu season.
What’s the best defense? Adopting a proactive approach to your health.
Boost Your Immune System
Strengthening your immune system is one of the most effective strategies to navigate the cold and flu season. Here are some key methods to consider:
Eat a Balanced Diet
Load your plate with fruits and vegetables to provide your body with the necessary vitamins and minerals. For instance, oranges and strawberries are rich in vitamin C, which can help enhance your immune function. Garlic, ginger, and turmeric are flavorful and possess natural anti-inflammatory properties. "Regularly eating a variety of nutritious foods rich in vitamins and minerals, such as citrus fruits, spinach, red peppers, and ginger, may help boost your immune system." (Schend, 2024).
Stay Hydrated
Hydration is crucial for maintaining good health, especially during the flu season. The amount of water you should drink varies depending on several factors. "As there's no one-size-fits-all answer and water intake is individualized, you should check with your doctor about the right amount for you."(Harvard Health Publishing, 2023). Drinking plenty of fluids helps your body function at its best. Herbal teas and broths can be particularly soothing, providing hydration and giving your body the warmth it needs during cold months.
Get Adequate Sleep
Never overlook the importance of sleep. Insufficient rest can weaken your immune system, putting you at greater risk of catching a cold. A study from the University of California found that individuals who sleep less than 6 hours a night are four times more likely to catch a cold than those who sleep 7 hours or more. "Depending on age, a person needs 7–17 hours of sleep every 24 hours. But just sleeping is not enough. Deep sleep is essential for health and well-being. Most adults need around 1.5–2 hours of deep sleep per night." (Leavitt, 2024).
Practice Good Hygiene
Practicing good hygiene is key to preventing the spread of germs. Here are effective ways to keep germs at bay:
Wash Your Hands Frequently
Hand washing is one of the key ways to prevent disease. Washing your hands thoroughly with soap and water for at least 20 seconds can eliminate many harmful pathogens. Remember to wash your hands after being in public places and use soap and water when your hands are visibly soiled or when using the restroom. When soap and water are unavailable, use a hand sanitizer containing at least 60% alcohol. To see a proper handwashing technique, click here: https://www.who.int/docs/default-source/patient-safety/how-to-handwash-poster.pdf?sfvrsn=7004a09d_2
Avoid Touching Your Face
Many of us touch our faces unconsciously, which allows germs easy access to our bodies. Make a conscious effort to avoid touching your eyes, nose, and mouth unless your hands are clean. Again, frequent handwashing is key to illness prevention. This takes practice because many of us are prone to touching our face as a natural reaction to various things. Keep practicing; eventually, you will pause before scratching that itch or rubbing your eyes.
Disinfect Common Surfaces
Viruses can persist on surfaces such as doorknobs, light switches, and mobile phones for up to 48 hours. Regularly disinfect these high-traffic areas to lower the risk of spreading the virus in your home. Some commonly overlooked areas to disinfect include:
Computer keyboards
Computer Mouse
Headphones
Oven and Microwave handles and knobs
Cabinet pulls and handles
Remote controls
Steering wheels and other areas often touched in your vehicle
Mailbox Handles
Shower Heads
It is natural to overlook areas of our home that we do not use frequently. Hey! We're all busy! But at the end of this article, you will find several helpful links to remind us of those overlooked areas needing disinfectant.
Stay Active
In addition to a healthy diet, regular exercise plays a crucial role in overall well-being and immune function.
Exercise Regularly
Exercise plays a highly significant role in staying healthy. "Numerous epidemiological studies have examined the effects of exercise on individuals with illness who are either moderately active or sedentary. These studies consistently show people who are active or physically fit get significantly fewer upper respiratory tract infections (URTI) per year than less active people."(Chen, 2020).
Always speak with your healthcare provider to determine the correct exercises for you and how much exercise you need each week. There is no one-size-fits-all recommendation when it comes to exercise. What type of exercise you engage in and for how long depends on many unique factors, including strength, stability, and ability. The key to most things in life, including exercise, is consistency. So, speak with your doctor, develop an exercise plan, and get moving for better health!
Manage Stress
Chronic stress can weaken your immune system and compromise your health in many ways. Chronic stress leads to more frequent illness.
"With acute stress – like the short-term stress you feel in a traffic snarl – your body releases the stress hormones cortisol, adrenaline and noradrenaline. These hormones temporarily increase your heart rate and blood pressure. Your body returns to normal operation once the acute stress has passed. However, prolonged or recurrent stress, called chronic stress, keeps your heart rate and blood pressure elevated. This pattern increases your risk for hypertension, heart attack, high cholesterol or stroke." (BJC Healthcare, 2022).
Incorporate stress-relief activities such as meditation, deep breathing exercises, or hobbies you enjoy into your daily routine. Even dedicating 10 minutes daily to these practices can positively impact your health.
*If you are experiencing depression, extreme anxiety, or thoughts of suicide or self-harm, please contact a healthcare provider immediately. Click this link for Global Suicide Prevention hotlines to call: https://www.psychologytoday.com/us/basics/suicide/suicide-prevention-hotlines-resources-worldwide
Please always remember that you have great worth! A healthcare provider will work with you to help find solutions so you can see how beautiful and amazing you truly are. You will find helpful links for ways to reduce stress or find a therapist at the end of this article.
Consider Vaccination
One of the most effective ways to prevent the flu is through vaccination. Vaccination may not be right for everyone, so again, speak with your doctor, who can help you determine any risk factors that may make vaccination right or wrong for you.
Get Your Flu Shot
Talk to your healthcare provider about getting vaccinated this season. The flu vaccine can significantly reduce your risk of contracting the virus. Not only does it protect you, but it also helps safeguard those around you, especially vulnerable groups like the elderly and young children. Again, the flu shot may not be a good option for everyone so always speak with your healthcare provider to understand the risks and benefits of receiving a yearly flu shot.
Know When to Seek Help
If you catch a cold or the flu, recognizing when to seek medical help is crucial.
Understanding the symptoms and being mindful of when they escalate can significantly impact your recovery time and overall health. While many cases of cold and flu can be managed at home with rest, hydration, and over-the-counter medications, specific indicators suggest a visit to a healthcare professional is necessary.
For instance, if you experience a high fever that persists beyond a few days or exceeds 101.3°F (38.5°C), it may indicate a more serious infection that requires medical evaluation.
Additionally, if you find yourself struggling to breathe or experiencing chest pain, these symptoms should be treated as emergencies, as they could signal complications such as pneumonia or bronchitis. When you find breathing difficult, you need to contact your doctor or visit an urgent care facility immediately. If an emergency cannot wait, please go directly to the Emergency Room at your local hospital or call for an ambulance.
If your symptoms improve but then suddenly worsen again, this could indicate a secondary infection, and it would be wise to consult a healthcare provider. Early intervention can often lead to better outcomes, so being proactive about your health is essential.
Photo courtesy of Tima Miroshnichenko
Listen to Your Body
If your symptoms worsen or you experience a high fever, extreme fatigue, or shortness of breath, don't hesitate to consult a healthcare professional. If you are in respiratory distress, please seek medical treatment immediately. Early diagnosis, intervention, and treatment can significantly affect your recovery time.
Staying Healthy This Season
Cold and flu season can be challenging, but being proactive can minimize your risk of getting sick. From bolstering your immune system with nutritious foods to adopting good hygiene habits, every step contributes to your overall wellness.
Embracing these healthy habits helps you avoid illness and keeps your spirits high during the colder months. Equip yourself to tackle this cold and flu season with confidence. You will find many helpful links at the end of this article. Let's work together to stay healthy!
Here's to your Good Health! ❤️
T. Benton
Owner & Writer @blissful-health.org
Copyright © 2025 Blissful-Health.org. All Rights Reserved.
Links to help you stay Healthy:
Links to help you find a Mental Health Professional:
Resources:
BJC Healthcare (Ed.). (2022, May 9). 5 ways to conquer stress (and protect your health, too) – BJC healthcare. – BJC HealthCare. https://www.bjc.org/news/5-ways-conquer-stress-and-protect-your-health-too
CDC (Ed.). (2024, August 8). Cold versus flu. Centers for Disease Control and Prevention. https://www.cdc.gov/flu/about/coldflu.html
Chen, S. (2020, May 25). The benefits of exercise to the immune system. BJUtoday. https://today.bju.edu/health-insights/benefits-of-exercise-to-immune-system/
Harvard Health (Ed.). (2023, May 22). How much water should I drink a day?. Harvard Health. https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
Leavitt, J. (2024, January 18). How much deep, light, and REM sleep do you need?. Healthline. https://www.healthline.com/health/how-much-deep-sleep-do-you-need
Limehouse, J. (2025, February 11). Have the flu or know someone with it? flu cases surge to highest levels in 15 years, CDC says. USA Today. https://www.usatoday.com/story/news/health/2025/02/11/flu-influenza-cases-increase-2025-symptoms-cdc/78412536007/
Schend, J. (2024, January 19). What to eat and drink to boost your immune system. Healthline. https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system
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