Healthy Habits for Cold and Flu Season: What Helps and What Doesn’t
A runny nose, sore throat, persistent cough or sudden fever can disrupt an ordinary week. You may have been sleeping well, eating regular meals and taking care of yourself, yet still catch a cold or the flu. That is because respiratory infections spread through viruses, and even people who follow healthy routines can become infected.
The good news is that some everyday habits can lower your risk of getting sick, help you recover more comfortably and reduce the chances of passing an infection to other people. Other popular practices, including taking large amounts of vitamin C or relying on hot drinks to kill germs, offer less protection than many people expect.
Understanding the difference can save money, prevent unnecessary medication use and help you make better decisions for your health.
This guide explains the most useful healthy habits for cold and flu season, what the evidence says about common home remedies, and when symptoms deserve medical attention. These recommendations apply throughout the year, including in tropical countries such as Nigeria, where influenza and other respiratory viruses may circulate year-round.
What Are the Best Healthy Habits for Cold and Flu Season?
The most useful habits combine infection prevention with general health and sensible care when symptoms appear.
They include:
- Keeping up with recommended vaccinations, particularly the seasonal flu vaccine.
- Washing your hands regularly with soap and water.
- Improving airflow in indoor spaces.
- Covering coughs and sneezes properly.
- Getting enough sleep and eating balanced meals.
- Staying home when you are ill, where possible.
- Drinking enough fluids and resting when symptoms develop.
- Avoiding unnecessary antibiotics and unproven supplements.
No single habit guarantees that you will avoid a respiratory infection. Using several evidence-based measures together offers a more practical approach to reducing risk and protecting vulnerable people around you.
1. Understand the Difference Between a Cold and the Flu
The common cold and influenza can cause similar symptoms, but they are not the same illness.
A cold usually develops gradually. Common symptoms include sneezing, a blocked or runny nose, a sore throat and a mild cough. Many people can continue their usual activities, although they may feel tired or uncomfortable.
Flu often begins more suddenly and may cause fever, chills, muscle aches, headaches, marked tiredness and a cough. However, symptoms vary, and not everyone with flu develops a fever.
COVID-19 and other respiratory infections can also resemble either illness. Symptoms alone cannot reliably identify every infection.
Why does this distinction matter? Someone with influenza may benefit from prompt medical assessment, particularly if they are pregnant, older, immunocompromised or living with a chronic medical condition. Antiviral medicines may be appropriate for certain people, and they generally work best when started early.
Do not assume that every cough or fever is simply a cold. Consider your symptoms, how quickly they developed and whether you have risk factors for complications.
2. Wash Your Hands Properly and Regularly
Handwashing is a simple habit that helps reduce the spread of many infectious diseases. Germs can reach your hands after using the toilet, coughing, sneezing, handling contaminated objects or caring for someone who is sick.
If you then touch your eyes, nose or mouth, you may give germs an opportunity to enter your body.
Wash your hands with soap and clean running water, especially:
- Before preparing food or eating.
- After using the toilet.
- After coughing, sneezing or blowing your nose.
- After caring for someone who is ill.
- After returning from crowded public places.
- After handling rubbish or cleaning contaminated surfaces.
Rub your hands together for at least 20 seconds, including the backs of your hands, between your fingers and around your nails. Rinse and dry them thoroughly.
When soap and water are unavailable, an alcohol-based hand sanitizer containing at least 60% alcohol is a useful alternative, provided your hands are not visibly dirty.
In busy environments such as markets, offices, schools and public transport, carrying a small bottle of hand sanitizer can make this habit easier to maintain.
Handwashing does not eliminate every route of respiratory infection. It works best alongside cleaner indoor air, respiratory hygiene and other appropriate precautions.
3. Improve Airflow in Your Home and Workplace
Respiratory viruses can spread through infectious particles released when an infected person breathes, talks, coughs or sneezes. The risk can increase in crowded indoor spaces with poor ventilation.
Improving airflow is therefore a useful preventive habit, especially when several people share a room for long periods.
Practical ways to improve ventilation include:
- Opening windows and doors when it is safe and practical.
- Allowing fresh air into shared living spaces.
- Avoiding prolonged stays in crowded, poorly ventilated rooms during periods of increased illness.
- Considering a well-fitting mask in crowded indoor settings, especially when respiratory infections are circulating or someone present is particularly vulnerable.
For example, if your household gathers in a small living room, opening suitable windows can help bring in fresh air. If you work in a crowded office, moving meetings outdoors or into a better-ventilated room may reduce exposure.
You do not need expensive equipment to begin improving airflow. Simple changes can be helpful, although their effectiveness depends on the room, air movement and circumstances.
4. Consider the Seasonal Flu Vaccine
The seasonal influenza vaccine is one of the most effective ways to reduce the risk of flu and its potentially serious complications. It does not protect against every cold-causing virus, and protection against influenza is not complete.
Flu viruses change over time, which is why vaccine recommendations and formulations are updated periodically.
WHO particularly recommends annual influenza vaccination for groups at increased risk of severe disease, including pregnant women, older adults, young children and people with certain chronic medical conditions. Healthcare workers are also an important priority group.
Ask a qualified healthcare professional which vaccine is recommended for you and when to receive it. Recommendations and availability vary between countries.
For readers in Nigeria and other tropical regions, it is worth remembering that influenza does not follow the same winter pattern everywhere. In tropical climates, the virus can circulate throughout the year, sometimes with periods of greater activity.
Do not wait for cold weather before thinking about prevention. Ask your healthcare provider or local public health authority about appropriate vaccination timing in your area.
5. Eat Balanced Meals Instead of Searching for a Miracle Food
Your immune system needs nutrients to function normally. However, eating one particular food does not create instant protection against respiratory infections.
A balanced diet can include:
- Fruits such as oranges, pawpaw, guava and bananas.
- Vegetables such as ugu, carrots, tomatoes and leafy greens.
- Protein sources such as beans, eggs, fish, chicken and lentils.
- Whole grains and other staple foods that provide energy.
- Nuts, seeds and other nutrient-rich foods when available and affordable.
You do not need expensive imported foods to eat well. Ordinary foods available in local markets can provide a useful range of nutrients.
For example, beans with vegetables and a suitable staple food can provide protein, fibre and other nutrients. Adding fruit when it is available can help increase your intake of vitamins and minerals.
Vitamin C supports normal immune function, but consuming very large amounts does not guarantee that you will avoid a cold. Evidence suggests that regular vitamin C supplementation does not prevent colds in most people, although it may slightly shorten their duration in some circumstances.
People with a diagnosed nutrient deficiency may need specific treatment. For everyone else, a varied diet is a sensible starting point rather than relying on supplements marketed as immune boosters.
6. Get Enough Sleep and Keep a Manageable Routine
Sleep supports several processes involved in normal immune function. Regularly getting too little sleep can affect general health and may make it harder to maintain healthy routines.
Adults generally need at least seven hours of sleep per night, although individual needs vary. Children and teenagers usually need more.
A few practical habits can help:
- Go to bed and wake up at reasonably consistent times.
- Reduce late-night screen use if it interferes with sleep.
- Limit caffeine late in the day if it keeps you awake.
- Make your sleeping space as comfortable and quiet as possible.
- Avoid filling every evening with work or unnecessary activities.
If you have a busy schedule, focus first on making your sleep routine more consistent rather than trying to change everything at once.
Sleep is not a substitute for vaccination, handwashing or avoiding exposure to someone who is infectious. It is one part of maintaining overall health.
7. Stay Physically Active Without Overdoing It
Regular physical activity supports cardiovascular health, metabolic health, mood and general wellbeing. It can also help you maintain a routine that supports better sleep.
Walking, dancing, cycling, gardening and household activities are practical ways to move your body. You do not need a gym membership to be active.
However, exercise should not be treated as a guaranteed way to prevent colds or flu.
If you feel well, continue an activity level that suits your fitness and health. If you develop a fever, significant fatigue, chest discomfort or difficulty breathing, do not push through a workout. Rest and seek medical advice when appropriate.
During recovery, return to exercise gradually as your symptoms improve and your energy returns. Anyone with a significant illness or an underlying medical condition may need individual guidance.
The aim is consistent, manageable activity not exhausting yourself in the hope of strengthening your immunity overnight.
8. Drink Enough Fluids, Especially When You Are Sick
Water helps your body function normally, and maintaining adequate fluid intake becomes particularly useful when you have a fever or are losing fluids.
Water, soups and other suitable drinks can help prevent dehydration and soothe a dry or irritated throat. Warm drinks may provide temporary comfort when you have a cough or congestion.
Choose fluids that suit your needs. Plain water is a reasonable everyday option, while soup can provide both fluid and nourishment.
There is no need to force yourself to drink excessive amounts of water. People with certain heart or kidney conditions may have fluid restrictions and should follow advice from their healthcare professional.
A warm drink may help you feel more comfortable, but it does not kill respiratory viruses inside your body or cure influenza.
If you are vomiting, unable to keep fluids down, passing very little urine or experiencing other signs of dehydration, seek medical advice.
9. Cover Coughs and Sneezes and Avoid Spreading Infection
Healthy habits protect other people as well as yourself.
When you cough or sneeze, use a tissue to cover your nose and mouth, then dispose of the tissue safely. Wash your hands afterwards. If you do not have a tissue, cough or sneeze into your bent elbow rather than your hands.
Try to avoid touching your face with unwashed hands.
If you develop respiratory symptoms, stay home and away from other people as much as practical while you are unwell. Avoid close contact with people who are more likely to develop serious complications.
If you must go out while symptomatic, a well-fitting mask can help reduce the spread of infectious particles. Follow local public health guidance, especially if you work in healthcare or care for vulnerable people.
These precautions are particularly useful in shared households. If someone at home is ill, improve ventilation, avoid sharing items that have been contaminated with respiratory secretions, and clean frequently touched surfaces.
You cannot always prevent household transmission, but reducing close exposure can help.
10. Understand What Common Cold and Flu Remedies Can Actually Do
Home remedies are popular because people want relief without unnecessary expense or complicated treatment. Some can make symptoms more manageable, but their benefits should not be confused with curing an infection.
Warm drinks and soup
Warm drinks may soothe an irritated throat and help you maintain fluid intake. Soup can provide nourishment when you do not feel like eating a full meal.
Neither treatment has been shown to reliably eliminate the viruses responsible for colds or flu.
Honey for a cough
Honey may help relieve coughing, particularly at night, in some children and adults.
However, honey must never be given to a child younger than 12 months because of the risk of infant botulism. It should also be used thoughtfully by people who need to monitor their sugar intake.
Saline nasal sprays
Saline nasal sprays may help relieve nasal dryness or congestion. Follow the product instructions and ask a pharmacist if you are unsure which product is suitable.
For nasal rinsing devices, use sterile, distilled or previously boiled and cooled water rather than untreated tap water. Incorrectly prepared nasal rinses can introduce harmful microorganisms.
Vitamin C, garlic and herbal supplements
These products are often advertised as ways to prevent or quickly cure respiratory infections.
The evidence is mixed or limited. Regular vitamin C supplementation does not prevent colds in most people, and evidence does not establish garlic or echinacea as reliable ways to prevent or treat the flu.
Supplements can also interact with medicines or cause unwanted effects. Ask a qualified healthcare professional before using them if you are pregnant, have a medical condition or take regular medication.
The sensible question is not whether a remedy is natural, but whether it has been shown to help and whether it is safe for you.
11. Avoid Unnecessary Antibiotics and Be Careful With Cold Medicines
One of the most common mistakes during cold and flu season is taking antibiotics for an illness caused by a virus.
Antibiotics treat certain bacterial infections. They do not treat the viruses that cause ordinary colds or influenza, and taking them unnecessarily can cause side effects and contribute to antibiotic resistance.
A healthcare professional may prescribe antibiotics if a bacterial complication is suspected or diagnosed. Do not use leftover antibiotics or someone else’s prescription.
Over-the-counter cold medicines may temporarily relieve symptoms, but they do not cure the underlying infection. Some products contain several active ingredients, making it possible to take the same ingredient twice if you combine medicines carelessly.
Ask a pharmacist to help you select an appropriate product, particularly if you are buying medicine for a child, are pregnant or take other medication. Always follow the product instructions.
People with high blood pressure, heart disease and certain other conditions may need to avoid particular decongestants or other ingredients.
For a straightforward cold, rest, fluids and appropriate symptom relief may be sufficient. More medicine does not necessarily mean faster recovery.
12. Know When Symptoms Need Medical Attention
Most uncomplicated colds improve without specific treatment, but some respiratory illnesses can become serious.
Seek urgent medical attention if you develop difficulty breathing, persistent chest pain or pressure, confusion, fainting, severe weakness or signs of serious dehydration.
Contact a healthcare professional promptly if you are at increased risk of complications and develop flu-like symptoms. This includes people who are pregnant, older adults, young children and people with certain chronic conditions or weakened immune systems. Early assessment matters because treatment options for influenza and COVID-19 may be time-sensitive.
You should also seek medical advice if symptoms are getting worse rather than improving, a fever persists, symptoms improve and then return more severely, or you are concerned about a child or vulnerable family member.
A cough that lasts longer than expected, persistent fever or worsening breathing symptoms should not automatically be dismissed as a normal cold.
These warning signs do not necessarily mean you have a serious disease. They indicate that an appropriate assessment may be needed.
13. Make Your Cold and Flu Prevention Routine Affordable
Good prevention does not have to involve expensive supplements, specialised drinks or a cupboard full of medicines.
A practical daily routine could look like this:
In the morning: Eat a balanced breakfast if you normally have one, get ready for the day and check whether you have any respiratory symptoms.
During the day: Wash your hands when appropriate, carry tissues, drink fluids and improve airflow in shared indoor spaces where possible.
After returning home: Wash your hands, dispose of used tissues and clean visibly dirty or frequently touched surfaces as needed.
In the evening: Eat a nourishing meal, make time for rest and maintain a sleep schedule that suits your circumstances.
When someone becomes ill: Reduce close contact where practical, improve ventilation, use a mask when appropriate and avoid sharing air in crowded spaces for prolonged periods.
This routine is flexible. Someone who works outdoors may have different needs from a person working in a crowded office or living with an older relative.
Start with the habits that are easiest to maintain. Consistency is more useful than spending money on products that promise unrealistic results.
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Common Mistakes to Avoid During Cold and Flu Season
Several widely held beliefs can lead people away from useful prevention.
Believing cold weather itself causes a cold: Colds are caused by viruses, not by simply feeling cold. Weather and seasonal behaviour can influence patterns of exposure, but an infection requires exposure to a pathogen.
Assuming healthy eating makes infection impossible: Good nutrition supports health, but it cannot guarantee protection from respiratory viruses.
Taking antibiotics at the first sign of a cough: Most ordinary colds are viral, so antibiotics will not treat the underlying cause.
Relying on supplements instead of vaccination: Supplements have not been shown to provide protection comparable to recommended influenza vaccination.
Continuing normal activities while seriously ill: Going to work or school with significant symptoms can expose other people and may delay the rest you need.
Ignoring symptoms because they resemble a familiar cold: Flu, COVID-19 and other infections can overlap in their symptoms. Seek advice when symptoms are severe, worsening or concerning.
Avoiding these mistakes can help you use your time and money more effectively while protecting people around you.
Frequently Asked Questions
1. What is the best way to prevent colds and flu?
No single measure prevents every infection. Recommended flu vaccination, regular handwashing, cleaner indoor air, covering coughs and sneezes, and reducing close contact with sick people can all help lower risk.
2. Does vitamin C prevent colds?
Regular vitamin C supplementation does not prevent colds in most people. It may slightly shorten cold duration in some circumstances, but taking large amounts is not a guaranteed preventive measure or cure.
3. Can I catch a cold from being in the rain?
Rain itself does not cause a cold. Respiratory viruses cause these infections. However, exposure to cold weather may coincide with changes in indoor crowding and other behaviours that influence transmission.
4. What should I eat during cold and flu season?
Choose a varied diet containing fruits, vegetables, protein-rich foods, whole grains and other nourishing staples. Affordable options such as beans, eggs, fish, leafy vegetables and locally available fruits can contribute to a balanced diet.
No individual food guarantees that you will avoid infection.
5. Should I take antibiotics when I have a cold?
Usually not. Antibiotics do not treat viral infections such as ordinary colds or influenza. A qualified healthcare professional can determine whether a bacterial infection requires treatment.
6. Does cold and flu season happen at the same time everywhere?
No. Influenza activity often follows winter patterns in temperate regions, but tropical countries may experience influenza circulation throughout the year, with periods of increased activity. The timing of preventive measures should reflect local public health guidance.
Conclusion
Healthy habits for cold and flu season are less about finding a miracle remedy and more about making sensible choices consistently. Vaccination when recommended, good hand hygiene, fresh air, balanced meals, adequate sleep and staying home when ill are useful foundations.
Warm drinks and other simple remedies may help you feel more comfortable, but supplements and antibiotics should not be treated as automatic solutions.
Choose two or three habits you can put into practice today. For example, improve ventilation at home, keep tissues available and ask a healthcare professional about your seasonal flu vaccination. If you become ill, rest, drink adequate fluids and seek medical attention for severe, persistent or worsening symptoms.
Small, evidence-based decisions can help you care for yourself and reduce the risk of spreading respiratory infections to others.
Ricki Hewitt is an advice, support, mental health, and inclusion professional with over eight years of experience across higher education, healthcare, and the voluntary sector. With a career built on the belief that inclusive environments empower people to truly thrive, Ricki brings a depth of knowledge and compassion to every aspect of their work.
Specialising in supporting individuals with disabilities, neurodivergence, mental health conditions, and complex personal circumstances, Ricki has developed a holistic, person-centred approach rooted in pastoral care, safeguarding, casework, and tailored learning support. Their work is guided by a commitment to improving wellbeing, retention, engagement, and progression by embedding accessibility and inclusion into every stage of the human experience.
Throughout their career, Ricki has worked across universities, healthcare services, and community organisations, delivering meaningful change through evidence-based support, inclusive practice, and collaborative working. Their extensive expertise spans disability support, reasonable adjustments, safeguarding, mental health interventions, equality, diversity, inclusion and belonging (EDIB), widening participation, and multi-agency partnership working.
Beyond frontline support, Ricki has led impactful projects and initiatives focused on accessibility, student engagement, LGBT+ inclusion, and organisational culture change demonstrating a commitment to systemic, lasting transformation rather than surface-level fixes.
At Switch to Nature (switchtonature.com), Ricki draws on this wealth of professional experience to explore the powerful relationship between nature, wellbeing, and inclusive living. Driven by the conviction that inclusive practice should be proactive, compassionate, and embedded within culture rather than treated as an afterthought, Ricki writes to help people from all backgrounds feel seen, supported, and genuinely empowered.
Whether through individual stories, evidence-informed insights, or practical guidance, Ricki’s writing reflects a lifelong dedication to creating equitable, human-centred spaces both online and in the world.
Connect with Ricki and explore more at: www.switchtonature.com
