Staying Healthy During Cold, Flu, RSV, and COVID-19 Season

It’s that time of year again: sore throats, runny noses, and sneezing are making the rounds. While it’s not always possible to avoid getting sick, there are many ways to lower your risk and stay healthy during peak cold, flu, RSV, and COVID-19 season.

Prevention Basics

• Stay up to date on vaccines – This includes the flu shot, COVID-19 boosters, and the RSV vaccine if recommended. Vaccines not only lower the risk of infection but can also lessen the severity of symptoms if you do become ill.
• Wash your hands frequently – Use warm water and soap, scrubbing for at least 20 seconds.
• Avoid touching your face – Especially your eyes, nose, and mouth, which are common entry points for germs.
• Cover coughs and sneezes – Use a tissue or the inside of your elbow to help prevent spreading germs.
• Disinfect high-touch surfaces – Regularly clean doorknobs, countertops, phones, and other frequently used items.
• Stay away from sick individuals – And if you’re not feeling well, stay home to avoid spreading illness.
• Talk to your doctor or pharmacist – They can recommend over-the-counter medications or remedies to help relieve symptoms if you do get sick.

Healthy Habits to Support Your Immune System

Prevention matters, but building long-term healthy habits can also support your immune system. These practices are helpful now and throughout the entire cold and flu season:

• Get enough sleep – Adults should aim for 7–8 hours per night, while children may need 9–12 depending on age.
• Exercise regularly – Physical activity helps immune cells circulate more effectively. Aim for about 150 minutes of moderate exercise per week (for example, 30 minutes a day, 5 days a week).
• Eat immune-supporting nutrients:
  • Zinc – Found in seafood, red meat, and whole grains
  • Vitamin A – Found in leafy greens, apricots, mangoes, and cantaloupe
  • Vitamin C – Found in oranges, grapefruit, tomatoes, broccoli, and baked potatoes
  • Vitamin D – Found in salmon, tuna, milk, and yogurt
• Manage stress – Chronic stress raises cortisol levels, weakening the immune system and contributing to inflammation. Try relaxation techniques such as deep breathing, meditation, or simply taking time to unwind each day.

While it’s impossible to avoid all germs, following these tips and building supportive health habits can help you and your loved ones stay healthier throughout the 2025 fall and winter seasons.

Source: Optum – Supercharge Your Body Against Colds, Flu, and COVID-19