5 Strategies Used by Infectious Disease Experts to Stay Healthy During Cold and Flu Season

Now that cold and flu season has arrived, maintaining hygienic, germ-free habits is crucial.

The typical adult averages two to three colds a year and children average even more, according to the Centers for Disease Control (CDC).

When someone in your home gets sick, one of the main concerns is keeping those germs from spreading. Contagiousness can last up to two weeks, so prevention is key.

“It is important, not only to protect yourself but to protect others,” Mary Rodgers, PhD, associate research fellow and infectious disease expert at Abbott, told Health.

“All respiratory illnesses pose a higher risk for severe illness in those who are immunocompromised or part of a high-risk group,' she said. 'The less these germs spread, the fewer chances they have to mutate.”

Here are the most common mistakes experts see people make during cold and flu season, as well as the best advice for staying healthy in the colder months.

Daily health behaviors play a huge role in protecting and preventing common infections.

“Many of us are well familiar with episodes when we got sick after a period when we felt run down after too little sleep, too much travel, a really intense school or work project,” Ravi Jhaveri, MD, Chief of Infectious Diseases in the Department of Pediatrics and Virginia H. Rogers Professor of Infectious Disease and Professor of Pediatrics (Infectious Diseases) at Northwestern University School of Medicine told Health.

“These episodes underscore the importance of proper sleep, healthy eating, and regular activity that includes proper rest,' he said.

In addition to not over-exerting ourselves and allowing our bodies proper time to recover from daily tasks, ignoring signs that you might be sick can also make you more sick. Continuing to smoke and consume alcohol has also been shown to increase the risk of developing a cold, and wearing gloves and masks that are not properly sanitized or cleaned can also lead to the spread of germs. 

Jhaveri explained that another mistake he sees is people not getting the flu vaccine.

“Oftentimes I find that people question the need for a flu vaccine because they are already healthy or they don’t take the flu as seriously as they should because they have never had the flu before,” he said. “If you want to avoid the flu, I would highly recommend getting vaccinated, washing your hands, and cleaning frequently used surfaces.”

Rather than tackling the cold or flu when it hits, implementing small changes into your daily routine to improve your immunity can help fight germs and other bacteria.

Adding supplements to your routine is a simple way to boost your routine. Taking a daily supplement like vitamin C can fight infections, and has even been shown to reduce the duration of a cold by an average of 9.4%.

Vitamin D is another great nutrient to add to your daily supplement list, as it helps the immune system fight off bacteria and viruses, and helps the functioning of T-cells and macrophages which protect our body against pathogens.

Exercise is known to help with heart disease, bone health, and even your immune system. Some studies have found that exercise can increase white blood cells whose main function is to fight off infections.

Other habits like drinking eight glasses of water a day, washing your hands frequently and after touching any shared surfaces, and getting adequate sleep are ways to keep your immune system strong. 

Even though getting a cold during the winter months seems inevitable, there are some tried-and-true habits that experts practice themselves in order to maintain their health. While none of these habits are guaranteed to prevent your body from ever experiencing a cold, they will contribute to a better, more steady immunity that could make colds a less frequent occurrence in your health.

During cold and flu season it’s important to consume a diet full of vegetables, fruits, whole grains, lean meats, and dairy since these foods are known to fight infections, explained Jhaveri.

Citrus fruits and vegetables like sweet potatoes and carrots are great immunity-boosting options. Walnuts and garlic are high in inflammatory properties, and oysters and pumpkins provide the body with high levels of zinc. 

You don't have to eat every nutrient in every meal, but ensuring your diet is well-rounded will help your body fight off infection.

Prevention is key to avoiding spreading germs. If you’re not feeling well or think you might be sick, it's best to take a rapid antigen test for the flu.

“It is very hard to limit the spread of germs during cold and flu season,” Gregg Sylvester, MD, MPH, infectious disease expert and Chief Health Officer at CSL Seqirus told Health.

“While both cold and flu can make us miserable with coughing, sneezing, and congestion, make no mistake: the flu is not just a bad cold,' he said. 'The flu can cause a high fever, body aches, and chills that can last for two weeks or more, and in some cases, it can lead to serious illness, hospitalization, and death.”

There are at-home and in-office flu tests available. 

One of the quickest ways to spread germs is by sharing food or drink around the table.

“It might be tempting to take a sip of someone’s beverage or share a plate of nachos, but that’s how germs quickly spread,” said Rodgers. “My family and I are extra careful about using individual cups, plates, and utensils at mealtime during cold and flu season.” 

To prevent the sharing of germs among loved ones, opt for single-use straws instead of sipping straight from the cup when you’re out to eat.

The same can be applied to household items: don’t share towels, don’t use sheets someone else has already slept on, sanitize common surfaces frequently, and don’t use shared workout equipment unless it’s been thoroughly cleaned. 

The CDC recommends everyone aged six months and older receive a flu vaccine each year, as the best way to prevent or minimize the risks of flu infection.

“My family and I make sure to get vaccinated against the flu to protect against serious illness and hospitalization,” said Sylvester.

Early fall is the ideal time to get your flu shot, as antibody levels start to rise about two weeks after vaccination; an earlier vaccination date allows your body to reach peak antibody levels before cases start to rise.

“Vaccination rates have been concerningly low, and it is important that we do our part to reverse this trend of low immunization rates,' Sylvester said. 'This is especially important for people at a higher risk of developing serious influenza-related complications, including pregnant people, adults 65 and older, and children younger than five years old.”

Ultimately, if you test positive for the flu, have a fever, or begin to experience any symptoms of the cold or flu, stay home and avoid interaction with other people. This includes not going to school, work, or outdoor activities.

If you happen to be around people, cover your mouth and nose before sneezing or coughing.

If you are at a high risk of developing complications from the flu, speak with a healthcare provider about the next steps you should take. Your doctor may prescribe an antiviral to help with treatment, but in the meantime, it is best to stay home, rest, and drink plenty of water to avoid dehydration. 

“When caring for others it’s important to avoid being face-to-face if possible and wash your hands often,” said Jhaveri. “If you are sick or recovering or if many people around you are sick, remember that you can always wear a surgical mask to protect yourself or others.”