Cold and Flu Season: Healthy Habits to Stay Well and Feel Your Best
Cold and flu season can make even the healthiest households reach for the tissues. While getting sick isn't always avoidable, there are simple steps you can take to reduce your risk of illness and make symptoms more manageable if you do come down with a cold or the flu.
From practicing good hygiene and getting your annual flu vaccine to staying hydrated and choosing the right over-the-counter medications, a few healthy habits can go a long way. Your local pharmacy can also be a valuable resource throughout cold and flu season, offering vaccinations, symptom-relief products, immune-support options, and personalized advice from your pharmacy team.
Cold and Flu Prevention Tips
The best way to handle cold and flu season is to prepare before illness strikes. Here are some everyday habits that can help protect you and your family.
Practice Good Hygiene
Cold and flu viruses can spread through respiratory droplets and contaminated surfaces. One of the simplest ways to reduce your risk is to practice good hand hygiene.
Wash your hands regularly with soap and water, especially after being in public places, before eating, and after coughing or sneezing. If soap and water aren't available, use an alcohol-based hand sanitizer.
It's also important to cover your mouth and nose when coughing or sneezing and avoid touching your eyes, nose, and mouth with unwashed hands.1 These simple habits can help reduce the spread of germs.
Reduce Germs Around Your Home
Frequently touched surfaces can collect germs throughout the day. Regularly clean and disinfect items such as doorknobs, light switches, countertops, phones, keyboards, and remote controls.
Improving indoor air quality can also help reduce exposure to respiratory viruses. When possible, bring in fresh outdoor air, use an air purifier, or open windows to improve ventilation.
Stay Home When You're Sick
If you aren't feeling well, staying home isn't just about getting more rest, it can help protect the people around you.
CDC recommends staying home and away from others when you're sick. You can generally return to normal activities once your symptoms have been improving overall for at least 24 hours and you have been fever-free for at least 24 hours without using fever-reducing medication.1
Get Your Annual Flu Shot
One of the most important steps you can take to help protect yourself from influenza is getting a flu vaccine each year.2 Flu vaccination can reduce your risk of getting the flu and can also help reduce the risk of serious complications.
Talk with your healthcare provider or local pharmacist about the flu vaccine that's right for you and when you should receive it.
Support Your Immune System With Healthy Habits
There isn't a magic food or supplement that can guarantee you'll avoid getting sick. However, maintaining healthy habits can help support your overall immune health.
Prioritize:
Quality sleep: Adults generally need about seven to nine hours of sleep each night.
Regular physical activity: Staying active can support overall health and help manage stress.
Stress management: Try activities such as walking, meditation, reading, journaling, or listening to music.
Staying hydrated: Drink plenty of fluids throughout the day.
Balanced nutrition: Eat a variety of fruits, vegetables, whole grains, lean proteins, and other nutrient-rich foods.
Eat Foods That Support Immune Health
A balanced diet provides important vitamins, minerals, antioxidants, and other nutrients your body needs.3
Consider adding foods such as:
Citrus fruits, berries, bell peppers, tomatoes, and broccoli for vitamin C
Sweet potatoes, carrots, spinach, and other colorful vegetables for beta carotene
Eggs and fatty fish for vitamin D
Beans, nuts, seeds, seafood, and lean meats for zinc and protein
Yogurt, kefir, and fermented foods for probiotics
Chicken soup and other nourishing, fluid-rich foods can also be a comforting choice when you're feeling under the weather.
Cold and Flu Symptom Management
Even with your best prevention efforts, you may still get sick. If you do, focus on rest, hydration, and symptom relief can help you feel more comfortable while your body recovers.
Stay Hydrated
When you're sick, it's especially important to drink plenty of fluids. Water, broth, warm tea, and other non-caffeinated beverages can help prevent dehydration and may help loosen congestion.4
If you have a fever, vomiting, or diarrhea, pay particular attention to your fluid intake.
Prioritize Rest
Your body needs time and energy to recover. Give yourself permission to slow down, get extra sleep, and take a break from your usual routine.
Trying to push through an illness may leave you feeling worse and can potentially expose others to your illness. Rest is one of the simplest, and most important, things you can do when you’re sick.
Soothe a Sore Throat
A sore throat can be one of the most uncomfortable cold and flu symptoms. Try warm liquids such as tea or broth or consider a warm saltwater gargle.
For adults and children who can safely use them, throat lozenges or cough drops may also provide temporary relief. Honey can help soothe cough for adults and children over age 1.4
Manage Fever and Aches
Fever, headaches, and body aches can make it difficult to get comfortable. Over-the-counter pain and fever reducers such as acetaminophen or ibuprofen may help relieve some symptoms when used according to package directions.
If you're taking multiple cold and flu products, read the labels carefully. Some combination medications contain the same active ingredients, which can make it easy to accidentally take too much of a medication.4 When in doubt, ask your pharmacist for guidance.
Consider Over-the-Counter Cold and Flu Relief
Depending on your symptoms, your pharmacist can help you choose an appropriate over-the-counter product for congestion, cough, sore throat, fever, or aches.
Remember that not every medication is appropriate for everyone. Children, older adults, pregnant individuals, and people taking prescription medications may have specific considerations. Your pharmacist can help you select products that fit your individual needs.
When Should You See a Healthcare Provider?
Most colds improve on their own, but some symptoms may require medical attention.
Contact your healthcare provider if you experience: 5
A fever that doesn't improve or keeps returning
Difficulty breathing, wheezing, or chest pain
Symptoms that last longer than expected or aren't improving
Symptoms that improve but then become significantly worse
A persistent or worsening cough
Severe or persistent sore throat or sinus pain
Symptoms that concern you or interfere significantly with your ability to function
Some symptoms can indicate a more serious infection or complication and may require evaluation by a healthcare professional.
Stay Healthy This Cold and Flu Season
Cold and flu season doesn't have to slow you down. While you can't prevent every illness, healthy habits can make a difference.
Practice good hand hygiene, keep frequently touched surfaces clean, improve indoor air quality, get your annual flu vaccine, eat a balanced diet, stay active, get plenty of sleep, and stay home when you're sick. And if illness does strike, prioritize rest, hydration, and appropriate symptom relief.
Your local pharmacy is here to help, too. Whether you need a flu shot, help choosing an over-the-counter cold medicine, immune-support products, or personalized advice about managing your symptoms, your pharmacy team can be a convenient and trusted resource for you and your family.
Stop by or give us a call today to learn how we can help you stay healthy and prepared throughout cold and flu season!
