6 Natural Prevention Methods for Cold and Flu Season

Cold and flu season seems to catch us off guard every year. The good news is that a few preventative steps can make a major impact on lowering your risk of sharing germs this winter.

Here are a few holistic strategies to try as the weather cools off.

1. Avoid prolonged and frequent exposure to large crowds

It’s no surprise that avoiding groups of people during cold and flu season is one of the best ways to prevent sharing airborne viruses. Cold and flu viruses are more easily spread in confined spaces where there’s little ventilation and many people breathing, sneezing, and coughing.

You don’t have to be a hermit all winter, but forgoing crowds when you can is a good idea. If you happen to have a weaker immune system—or if you’re sick yourself—consider wearing a surgical mask. Masks have been a staple in some countries for years prior to the COVID pandemic as a courteous way to protect yourself and others from illness.

2. Wash your hands frequently

Washing your hands frequently is one of the simplest and most effective ways to reduce your chance of getting sick. Use warm, soapy water and lather for 15-20 seconds (or the length of the happy birthday song).

The most important times to wash your hands are before eating, after using the restroom, and when you get home. Until you get to a sink, avoid touching your face to prevent the introduction of germs to your eyes, nose or mouth.

3. Wipe down surfaces regularly

Frequently clean high-touch surfaces like doorknobs, countertops, car doors, phones, toys, and light switches. The flu virus can survive on hard surfaces for 24-48 hours.

4. Make healthy food choices

Your parents were probably right—fruits and vegetables can boost immunity and help prevent the onset of cold and flu symptoms.

Get your antioxidants even during the winter months by taking advantage of frozen produce sources. They’re easy to add to oatmeal, blend into smoothies and sauces, and more.

5. Prioritize your sleep

Sleep is critical for your body’s recovery from the day. Ideally, adults should get between seven and nine hours per night.

Following a consistent sleep schedule and good sleep hygiene habits is one of the most important ways that you can maintain your immunity to illness.

If you’re lacking movement in your day, getting your heart rate up every day can help you get better rest. Watch your timing, as exercise can also keep some people awake if they work out too close to bedtime.

6. Get your flu shot

The flu shot becomes available every fall and is available for low or no cost at many healthcare facilities and drugstores.

While the flu shot is not perfect, research shows that it can reduce your risk of illness by between 40-60%. As we age, our immune system gets weaker and is slower to respond, so flu can become more severe and even dangerous for seniors. People who smoke, consume excessive amounts of alcohol, or are overweight are also more vulnerable during cold and flu season.