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How not to get sick: 7 ways to avoid cold & flu

Blog
10/29/25
Getting sick every cold and flu season isn’t just something you have to accept. There are actions a person can take to avoid infection or improve their recovery if they do become ill. Here’s what to know.

Getting sick during cold and flu season is common, but it doesn’t have to happen every year.

There are a few simple steps a person can take to support their immune system and lower their risk of catching a cold or the flu.

Here are a few essential habits for cold and flu prevention.

1. Wash hands regularly and well

Washing hands is one of the best ways to avoid getting sick. It’s important to wash hands:

  • Before eating
  • After using the washroom
  • After coughing or sneezing into the hands (but better yet, always cough or sneeze into a tissue or use your elbow if you can’t locate a tissue)
  • After caring for someone who is sick
  • After touching “high contact” areas

Germs are easy to pick up from public places and many everyday surfaces, like doorknobs. Washing hands often with soap and water helps stop germs from spreading between people.

For proper handwashing:

  1. Wet hands with clean water
  2. Use soap and lather for 20 seconds, making sure to get between fingers, the backs of hands and under nails
  3. Rinse under clean water
  4. Dry with an air dryer or a clean towel

If soap and water aren’t available, hand sanitizer with at least 60% alcohol is a good backup.

2. Stay up to date on vaccines

Getting vaccinated every year is one of the most effective ways to prevent the flu or COVID-19.

The flu vaccine is updated every year based on which strains experts thinks will be most common. The COVID-19 vaccine also gets updated to protect against newer variants, and its protection can fade over time.

The Centers for Disease Control and Prevention (CDC) recommends that everyone 6 months or older get the latest flu and COVID-19 vaccines each year.

3. Eat nutritious meals

A healthy diet may help the body fight off sickness. While treats are fine sometimes, it’s the everyday eating habits that matter most.

A balanced diet includes eating:

  • Whole grains
  • Fruits
  • Vegetables
  • Dairy
  • Lean meats
  • Beans and legumes

Colorful foods, like red apples, dark blueberries or green kale, are often full of immune-supporting nutrients.

It’s also important to make sure to eat foods with nutrients like:

  • Fiber: In oatmeal, quinoa, berries, nuts, vegetables and beans
  • Potassium: In beets, Swiss chard, lima beans, pomegranate juice, kefir and bananas
  • Calcium and vitamin D: In dairy fortified with vitamin D, sardines, canned salmon, spinach, mushrooms and collard greens

Choosing foods with little or no added sugar is also a good habit.

There’s no single vitamin that can cure a cold or the flu, but you should attempt to eat healthy foods that contain minerals and vitamins. You can do so by eating fresh fruits and vegetables as well as unprocessed foods.

It’s usually best to get these vitamins from food. If unsure, a person can ask their provider if taking a supplement is right for them.

4. Prioritize sleep

On average, adults need at least 7 hours of sleep every night.

Good quality sleep helps the body stay healthy and fight off infections. Not getting enough sleep can weaken the immune system.

Tips for better rest can include:

  • Keeping the bedroom cool and dark, if possible
  • Going to sleep and waking up at the same time every day
  • Avoiding alcohol and caffeine before bed
  • Not eating large meals right before bed
  • Being physically active during the day
  • Avoiding screens at least 30 minutes before bed

People who regularly have problems falling asleep or staying asleep should speak with a healthcare provider.

5. Manage stress

Long-term stress can affect physical and mental health. Finding healthy ways to manage stress can lower the risk of getting sick.

Some healthy ways to cope with stress are:

  • Taking breaks from social media or the news
  • Making time for activities like exercise, journaling, spending time in nature, socializing or meditating
  • Practicing gratitude by noticing the good things in everyday life
  • Talking with a mental health provider if stress is affecting a person’s health and well-being

6. Incorporate exercise

Regular physical activity supports the immune system and lowers the risk of getting sick. It may even help against complications from the flu or pneumonia.

The CDC suggests getting at least 150 minutes of moderate-intensity physical activity every week, plus two sessions of muscle-strengthening activities.

If a person has a mild cold, gentle exercise can be okay. But if there’s a fever, it’s better to rest. After recovering, a person should take it slow as they return to their usual level of physical activity.

7. Be mindful of your environment

Small habits throughout the day can help a person avoid germs (and spreading illnesses to others).

Clean common surfaces often

Germs can live on things people touch every day, like doorknobs or countertops. Cleaning these surfaces often (at home, work or other places) helps stop germs from spreading.

Travel safely and use a mask when needed

Whether someone is commuting on public transit or spending time in a busy airport, it can help to wear a mask in crowded places. People should also avoid touching their hands, mouth or nose unless their hands are clean.

A mask helps protect both the wearer and those around them. It can reduce the spread of germs into the air or surfaces and can help keep others safe if the wearer happens to be sick.

Postpone plans if needed

If someone is sick, it may be a good idea to cancel plans. Friends, family or acquaintances might also appreciate the option to reschedule if they are not feeling well. It’s often best for everyone to get together when everyone is healthy.

Frequently asked questions about preventing cold & flu

Here are a few answers to common questions about avoiding colds and the flu.

Can vitamins really prevent sickness?

No, taking vitamins can’t prevent sickness. But not getting enough important nutrients can make it easier to get sick.

Some vitamins and minerals, like vitamin A, vitamin C, vitamin D, vitamin E, zinc and selenium, are linked to a healthier immune system.

A physician can test for any nutrient deficiencies and give advice on how to get enough of these nutrients for better health.

Is it possible to never get sick?

No, it isn’t possible to never get sick. Everyone gets sick sometimes.

Some people catch colds or the flu less often, which may be due to factors like their genes or how their immune system works.

What should a person do if they’re sick often?

There are many reasons why someone might get sick a lot. These could include a weakened immune system or being exposed to new germs. Some people can also have chronic symptoms after a viral infection.

If someone is getting sick often or has ongoing symptoms, it’s a good idea to check in with a physician. A physician can help figure out what’s going on and recommend next steps.

Takeaway

During cold and flu season, getting sick is common and sometimes unavoidable.

Still, people can take steps to stay healthy and support their immune system.

One of the best ways to lower the chances of infection is to stay up to date with flu and COVID-19 vaccines. Other helpful habits include washing hands often and taking care of overall health.

At Crystal Run Healthcare, our primary care team includes Family Medicine providers who are trained to care for all members of the family through every stage of life, from infancy to advanced age. Our family medicine providers advocate for their patients and focus on preventive medicine. By monitoring their patients’ health closely year after year, family doctors are often able to help prevent the onset of diseases that have a genetic component, such as high cholesterol, obesity, heart disease, high blood pressure and diabetes.