Cold and flu season is upon us, making it essential to adopt clean and germ-resistant routines. Data from the Centers for Disease Control (CDC) suggests that an average adult falls ill with a cold two to three times annually, while children experience it even more frequently.
If a family member falls sick, it’s vital to prevent the spread of the infection. The contagious period can span up to two weeks, emphasizing the importance of preventive measures.
Mary Rodgers, PhD, a leading infectious disease expert at Abbott, shared with Health, “Prioritizing protection not just for oneself but also for others is paramount.” She further noted, “Respiratory diseases pose a heightened threat to the immunocompromised and other vulnerable groups. Minimizing the spread of these germs reduces their potential to evolve.”
Below are some prevalent oversights observed by experts during the cold and flu season, paired with their top recommendations for ensuring well-being during the chilly weather.
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Avoiding Germs: Common Missteps to Be Aware Of
Our daily health practices significantly influence our vulnerability to infections.
Ravi Jhaveri, MD, a top expert in Infectious Diseases at Northwestern University School of Medicine, shared with Health, “We often recall times when we fell ill after being overly exhausted—maybe from inadequate sleep, constant travel, or an intense work project.” He emphasized the vital role of adequate sleep, balanced diet, and consistent restful activities in maintaining health.
It’s essential not just to avoid overworking but also to pay attention to early signs of illness. Overlooking symptoms or continuously engaging in habits like smoking and drinking can further heighten one’s risk of catching a cold. Additionally, using unsanitized gloves or masks can also act as germ spreaders.
Jhaveri also highlighted a common oversight: skipping the flu vaccine. He remarked, “People often dismiss the importance of flu shots, thinking they’re fit or underestimating the flu’s impact since they haven’t experienced it. However, to truly shield yourself from the flu, prioritize vaccination, regular handwashing, and sanitizing frequently touched areas.”
Strengthening Immunity: Daily Habits for Cold and Flu Season
Instead of addressing colds or flu only when they strike, incorporating daily practices can bolster your immunity against these ailments.
One effortless adjustment is integrating supplements into your daily regimen. For instance, consuming vitamin C daily can not only ward off infections but has been proven to reduce the length of colds by approximately 9.4%.
Another beneficial addition is Vitamin D. It aids the immune system in combating bacteria and viruses, and also enhances the function of T-cells and macrophages, our natural defenders against harmful pathogens.
Physical activity, while recognized for its benefits in heart and bone health, also fortifies the immune system. Research indicates that regular exercise can amplify the presence of white blood cells, vital warriors against infections.
Maintaining other simple habits, such as hydrating with at least eight glasses of water daily, practicing frequent hand hygiene, especially after contact with communal surfaces, and ensuring sufficient sleep, can further reinforce your immune defense.
Expert-Endorsed Practices for Healthier Winters
While winter colds might seem unavoidable, certain practices embraced by infectious disease experts can enhance our health. Though these habits don’t promise absolute immunity from colds, they do bolster our body’s defenses, potentially reducing the frequency of such illnesses.
Boosting Immunity Through Diet
To fortify your defenses during cold and flu season, Jhaveri emphasizes the importance of a nourishing diet. Incorporating a mix of vegetables, fruits, whole grains, lean meats, and dairy can help ward off infections.
Act Proactively If You Suspect Illness
The primary defense against germ transmission is proactive prevention. If you’re under the weather or suspect illness, consider a rapid antigen test for flu detection.
Gregg Sylvester, MD, MPH, an infectious disease specialist and Chief Health Officer at CSL Seqirus, shared with Health, “Despite the similarities in symptoms, the flu is more than just a severe cold. It’s characterized by high fever, body aches, and chills, potentially lasting over two weeks. Moreover, it might escalate to severe health complications, hospitalizations, or even fatalities.”
Multiple options, including at-home and professional tests, are available to detect the flu.
Practice Individual Dining Hygiene
Sharing food or drinks is a swift avenue for germ transmission.
Rodgers advises, “Though it’s alluring to sample someone’s drink or split a dish, such actions accelerate germ spread.” During flu season, her family is especially vigilant about using distinct cups, plates, and cutlery.
When dining out, consider using single-use straws instead of drinking directly from glasses.
This principle extends to home essentials: refrain from using shared towels, avoid previously used bedding, frequently disinfect communal surfaces, and ensure shared gym equipment is well-sanitized before use.
Opt for immunity enhancers like citrus fruits, sweet potatoes, and carrots. Consider adding walnuts and garlic, known for their anti-inflammatory benefits, and embrace oysters and pumpkins for their rich zinc content.
While every meal doesn’t need to cover all nutrients, a balanced dietary approach can aid in fending off illnesses.
Prioritize Vaccination and Stay Safe
Every year, the CDC advises individuals aged six months and above to receive their annual flu vaccine. This remains the most effective method to either prevent or reduce flu-related complications.
“As a preventive measure against severe health impacts and potential hospitalizations, my family and I always get our flu shots, ” commented Sylvester.
Optimally, early autumn is when you should get vaccinated. It takes about two weeks post-vaccination for antibodies to develop, so getting the shot early ensures you’re protected when flu cases escalate.
Sylvester voiced concerns over declining vaccination rates, emphasizing, “It’s crucial, particularly for high-risk groups like expectant individuals, seniors above 65, and kids under five, to boost these rates.”
Prioritize Self-Isolation if Unwell
If you’re diagnosed with the flu, develop feverish symptoms, or exhibit cold or flu signs, it’s best to isolate and refrain from social or professional engagements. This includes attending school, work, or any external functions.
In instances where you’re around others, ensure you cover your face during sneezes or coughs.
For those prone to severe flu complications, it’s wise to consult with a healthcare expert regarding further action. While they might suggest antiviral medication, it’s recommended to stay indoors, hydrate, and recuperate.
Jhaveri advises, “Maintain a distance when tending to the sick, wash hands frequently, and in situations of heightened sickness either in yourself or your surroundings, wearing a surgical mask can be beneficial.”
Sources:
- Common Cold
- How long is someone contagious after a viral infection?
- Vitamin C and Infections
- The Effects of Vitamin D on Immune System and Inflammatory Diseases
- Physical exercise as a tool to help the immune system against COVID-19: an integrative review of the current literature
- Diet and Immune Function
- 2023-2024 CDC Flu Vaccination Recommendations Adopted
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