Skip to content

Top Navigation

Health.com Health.com
  • Health Conditions A-Z
  • News
  • Coronavirus
  • Diet & Nutrition
  • Fitness
  • Beauty
  • Mind & Body
  • Lifestyle
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Your Account

Account

  • Join Now
  • Email Preferences this link opens in a new tab
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Subscribe
Pin FB

Explore Health.com

Health.com Health.com
  • Explore

    Explore

    • Is Your Doctor Gaslighting You? Here's What to Do

      How to handle a physician who doubts or dismisses your symptoms. Read More Next
    • 9 Signs It's More Serious Than the Common Cold

      Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. Read More Next
    • How Your Period Changes During Your 20s, 30s, and 40s

      From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. Read More Next
  • Health Conditions A-Z

    Health Conditions A-Z

    See all Health Conditions A-Z

    12 Anxiety Symptoms That Might Point to a Disorder

    The symptoms of anxiety can be hard to detect. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder.
    • Allergies
    • Anxiety
    • Birth Control
    • Breast Cancer
    • Coronavirus
    • Chronic Pain
    • Cold, Flu, and Sinus
    • Depression
    • Digestive Health
    • Diabetes (Type 2)
    • Eczema
    • Eye Health
    • Fibromyalgia
    • Heart Disease
    • Headaches and Migraines
    • Oral Health
    • Pregnancy
    • Psoriasis
    • Sexual Health
    • Skin Conditions
    • Sleep
    • Thyroid
  • News

    News

    See all News

    Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means

    "I'm petrified," the actress said when she shared the news that her breast cancer came back. Here's why a stage 4 breast cancer diagnosis can be so frightening.
    • Celebrities
  • Coronavirus
  • Diet & Nutrition

    Diet & Nutrition

    The Best (and Worst) Diets of 2020, According to Experts

    FYI: The keto diet is not number one.
    • Food
    • Nutrition
    • Vitamins and Supplements
    • Groceries
    • Restaurants
    • Diets
    • Keto Diet
    • Mediterranean Diet
    • Whole30
    • Recipes
  • Fitness

    Fitness

    See all Fitness

    10 Moves for a Cardio Workout at Home—No Equipment Required

    Stay in your living room and still spike your heart rate.
    • Cardio Workouts
    • Strength Training
    • Yoga
    • Ab Workouts
    • Arm Workouts
    • Leg Workouts
    • Butt Workouts
    • Fitness Gear
  • Beauty

    Beauty

    See all Beauty

    These 13 Women Prove Every Body Is a Bikini Body

    We're loving their inspirational, body-positive messages.
    • Skincare
    • Makeup
    • Hair
    • Nails
  • Mind & Body

    Mind & Body

    See all Mind & Body

    Why Do People Lie? We Asked an Expert

    Here's the truth about lying.
    • Body Positivity
    • Self-Care
    • Misdiagnosed
    • Invisible Illness
    • LGBTQ+ Health
    • Health Diversity and Inclusion
    • Resolution Reboot
  • Lifestyle

    Lifestyle

    20 Things You Should Throw Away for Better Health

    Clean out expired products and clutter to make way for a healthier you.
    • Healthy Home
    • Pets
    • Family
    • Relationships
    • Style
    • Holidays
    • Sex
    • Gifts
    • Money
    • Tech
    • Medicare
    • Best Life Now
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • Join Now
  • Email Preferences this link opens in a new tab
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Sweepstakes

Follow us

  1. Home Chevron Right
  2. Cold, Flu and Sinus Chevron Right
  3. 25 Ways to Survive Cold and Flu Season

25 Ways to Survive Cold and Flu Season

Updated January 18, 2021
Skip gallery slides
Save Pin
Credit: Getty Images
Sick days? No way! Fight off seasonal sniffles with these expert-approved prevention and get-well strategies, from acupressure to zinc.
Start Slideshow

1 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Your ultimate cold and flu survival guide

Don't get sidelined by sickness. Watch this video to see the smart steps you can take to avoid seasonal colds and the flu.

1 of 26

Advertisement
Advertisement

2 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Eat yogurt for breakfast

This easy breakfast takes no time at all.

2 of 26

3 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Crack open a window

Credit: Getty Images

Spending the day in a stuffy room with anyone who's under the weather raises your risk of catching a bug. Letting a little fresh air circulate keeps airborne viral particles on the move, making them harder to pick up, says Dr. Phillips.

Better yet, go for a brisk walk! Exercise can boost your immune function, which may keep you from getting sick. A 2009 study found that people who exercised 45 minutes or more at a time, about four times a week, took 25% to 50% less time off from work during cold and flu season compared with couch potatoes.

3 of 26

Advertisement

4 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Have some mushrooms

Credit: Getty Images

Research published in the Journal of the American College of Nutrition offered evidence of their immune-boosting powers. People who ate a cooked shiitake mushroom daily for a month showed higher numbers of T cells and less inflammation.

And that goes for other healthy foods as well. Make sure you're getting enough antioxidant-rich fruits and veggies in your diet, which can help fight damaging particles known a free radicals. Research from the University of California, Berkeley suggests that broccoli, cabbage, and kale offer the biggest boost.

4 of 26

5 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Turn away from sneezers

Credit: Getty Images

Sure, you hate to be rude, but moving out of firing range is crucial, says Dr. Phillips: "Germs carried in sneeze particles can travel 20 feet!" If a stranger next to you begins achooing or coughing, excuse yourself and scoot to another seat. All you need to say: "I'm sorry—I always catch colds really easily."

And make sure you’re not the culprit! When you have to cough or sneeze, aim into the crook of your elbow. As you use your hands all day long, you don't want to spread germs to the next doorknob or computer keyboard you touch.

RELATED: This Is How Long Cold and Flu Germs Can Live on Surfaces Like Doorknobs and Subway Poles

5 of 26

6 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Quit touching your lips

Credit: Getty Images

You might as well lick a restroom door (ick). "Not touching your face greatly cuts your odds of getting sick," says Margarita Rohr, MD, an internist at NYU Langone Medical Center. Even if you wash your hands regularly, touching your nose and eyes isn't a smart idea. They are the most common areas through which germs enter the body.

But that's easier said than done: The average person puts a hand on her mouth or nose more than three times an hour. So do yourself a favor and try to keep your hands away from your face, unless you've just washed your hands. Or break the habit by sitting on your hands when they're idle.

6 of 26

Advertisement
Advertisement
Advertisement

7 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Score regular sleep

Insufficient sleep is linked to a host of health problems, from depression to cardiovascular disease. Make sure you're falling asleep quickly so you can get a good night's rest. Watch this video for six simple tricks to avoid insomnia.

7 of 26

8 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Flush out your nose

Credit: Getty Images

Throughout cold season, add this to your nighttime routine: Rinse your nose using a neti pot with boiled (and cooled) salted water, or an over-the-counter nasal irrigator or saline solution. "It will help clear out viral particles you've breathed in during the day before they take root in your system," says Richard Lebowitz, MD, an otolaryngologist at NYU Langone Medical Center.

Some studies suggest that routine use can deplete the protective mucus in the nose and actually increase the risk of sinus infections. However, others suggest they can reduce the risk of ear infections in kids. Your best bet may be to avoid routine use, and use the pot for a few days if you're experiencing symptoms.

8 of 26

9 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Pop zinc lozenges

Credit: Getty Images

Try taking them as soon as you start feeling under the weather, says Dr. Lebowitz. Zinc is a mineral essential to the cells of the immune system, and a 2013 Cochrane Library analysis of 18 trials found that ingesting it within 24 hours of the onset of cold symptoms reduces the duration of the illness. The study authors recommend a daily dose of 75 milligrams.

You could also ramp up your intake of these 13 zinc-rich foods. In addition to cutting the time of your colds, zinc may boost your libido, help heal wounds, and prevent out-of-control inflammation.

9 of 26

Advertisement
Advertisement
Advertisement

10 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Load up on liquids

Are you drinking enough water each day? With these tips from Holley Grainger, RD, filling up on the recommended 13 to 16 cups is easier than you think. Watch this Cooking Light video to learn more.

10 of 26

11 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Switch on a humidifier

Credit: Getty Images

Dry indoor air makes a sore throat and wicked cough even worse. A humidifier helps these symptoms become more bearable by filling the air you breathe with moisture, says Rob Danoff, DO, program director at Aria Health in Philadelphia. Plus, studies suggest that viruses have an easier time surviving in dry air, so humidifiers may help reduce a viruses ability to survive.

RELATED: The Best Humidifiers for Dry Skin and Stuffy Sinuses

11 of 26

12 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Order green curry

Credit: Getty Images

It's true—chilies and other fiery spices can help clear your sinuses. "They make your nose run and your eyes water, and that may provide some temporary relief from congestion," says Dr. Phillips. Science supports the theory: A 2011 study found that a nasal spray made with a chemical called capsaicin, which is derived from hot peppers, rapidly improved congestion.

RELATED: 6 Reasons to Love Spicy Food

12 of 26

Advertisement
Advertisement
Advertisement

13 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Inhale essential oils

Credit: Getty Images

Dr. Chasse recommends this trick to her patients: Several times a day, add a few drops of thyme or eucalyptus oil to boiling water, then breathe in the aromatic steam. The menthol-like smell should make your airways feel as if they're opening up. Plus, adds Dr. Chasse, it's thought that antimicrobial particles in these essential oils coat the mucous membrane lining the nasal cavity.

RELATED: 14 Essential Oil Remedies You Need to Try

13 of 26

14 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

When ill, skip your sweat session

Credit: Getty Images

You might feel less draggy if you do some light exercise—think a brisk walk or gentle yoga class (no inversions!)—to boost your circulation. But if you're battling a bad cold or the flu, it's no time for a killer workout. "Your body needs to save energy to fight off the virus," explains Dr. Rohr.

14 of 26

15 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Gargle with warm salt water

Credit: Getty Images

Your mom was right: This really does work. Salt helps kill pathogens. What's more, coating your throat with a salt solution (1/2 teaspoon of salt in a cup of warm water) will ease inflammation and loosen mucus, which helps flush out germs, says Dr. Phillips.

Even if you don't have a sore throat, consider gargling to prevent cold symptoms. A 2005 study suggests that healthy people who gargled three times a day for two months during the cold and flu season had fewer cold symptoms than those who didn't. So add one teaspoon of salt to a glass of warm water and go crazy.

15 of 26

Advertisement
Advertisement
Advertisement

16 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Heat up chicken soup

If you're feeling under the weather or are in the mood for some tasty comfort food, this recipe from Cooking Light has all the makings of a cozy chicken noodle soup. Watch this video for the full recipe.

16 of 26

17 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Have a spoonful of honey

Credit: Getty Images

"Honey is believed to be antimicrobial, and its thick, syrupy consistency coats and soothes an irritated throat," notes Dr. Rohr.

17 of 26

18 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Reach for a popsicle

Refreshing treats for hot summer days.

18 of 26

Advertisement
Advertisement
Advertisement

19 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Prop yourself up

Credit: Getty Images

"When you lie on your back, mucus collects in your sinus cavities, which can lead to secondary infections or chronic sinusitis," says Dr. Phillips. Instead, try resting and sleeping at a 45-degree angle. "Sitting up slightly will also help blood flow away from the head," she adds, "reducing inflammation of the sinuses and nose."

19 of 26

20 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Call in sick

Credit: Getty Images

Although it's tempting to be a trooper, the truth is no one wants to see you in the office while you're coughing, sneezing, and likely to infect everyone around you. Workers who don't call in sick when they should aren't doing their employers any favors in terms of productivity either.

Instead, take time to relax. Stress, no matter what the cause, can interfere with immune system function, leaving you more vulnerable to threats like the flu. If you find it hard to get calm, try heavy-duty relaxation methods, like transcendental meditation.

20 of 26

21 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Don't ask for antibiotics

Credit: Getty Images

Colds and flu are caused by viruses, not bacteria. That means that antibiotics—which only kill bacteria— are useless for cold symptoms. So try not to beg your doctor for a prescription! She may give you one under pressure, even if she thinks it really won't help. (Placebo effect, anyone?) What's more, antibiotics are not free of side effects. They can kill off good bacteria in your body, which help to digest your food and do other important stuff, such as prevent yeast infections in the vagina.

21 of 26

Advertisement
Advertisement
Advertisement

22 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Check your neck

Credit: Getty Images

If you're not feeling well, there's a rule of thumb—the "neck rule"—for figuring out when it's safe to exercise or head to the gym. If your symptoms are above the neck—a stuffy nose, scratchy throat, and headache—you probably have a head cold and can safely hit the treadmill. If you have a fever, achy body, or lung congestion, however, it's probably the flu and a sign to rest up. (Still, experts warn that this rule isn't foolproof, and it's best to use your judgement when it comes to taking time off from exercise.)

22 of 26

23 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Keep it clean

Credit: Getty Images

There's no need to morph into a germaphobe. Still, wiping down frequently touched surfaces, such as doorknobs, makes sense if many household members are sick.

Plus, you've heard it before, but it’s really essential to wash your hands frequently. Regular soap and warm water will kill germs—just make sure to rub you hands vigorously for 15 to 20 seconds. And don't stop washing them even if you're already sick. "By washing your hands regularly, you decrease the spread of disease," says Dr. Thomas Weida, professor of family and community medicine at Penn State University's Hershey Medical Center.

23 of 26

24 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Steer clear of crowds

Credit: Corbis

Don't feel guilty about shying away from company during cold and flu season. In fact, a 2010 study suggests that social butterflies are more likely to get the flu than their less-gregarious peers.

That’s because the flu virus loves crowds. The more people you're around, the more likely you are to catch a virus from someone else. Sure, it's hard to avoid people if you have to commute (unless it's virtual), but other than that, it's not a bad idea to avoid the masses. In other words, shop online if you can, rather than at the crowded local mall.

24 of 26

Advertisement
Advertisement
Advertisement

25 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Don't share

Credit: Getty Images

Beware of the dip. It may be harboring more than savory salsa or ranch dressing. Double-dippers can introduce germs from their mouth back into the dish, exposing others to viruses. Let's just say it's the season to be a thoughtful snacker.

The same goes for taking a tiny sip of someone else's drink or share a bottled water: Now is not the best time. Sharing glasses, utensils, and toiletries (like toothbrushes!) are all bad ideas during cold and flu season.

25 of 26

26 of 26

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Don't cut calories

Credit: Getty Images

Being sick can kill your appetite, but research suggests that it’s a bad idea to walk around feeling hungry even before you get sick. A 2008 report in the Journal of Nutrition found that mice on a low-cal diet that were exposed to the flu virus took longer to recover and were more likely to suffer ill effects than their well-fed furry pals. People aren’t mice, of course, but it’s not a bad idea to skip the diet until after flu season.

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter

26 of 26

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

Share the Gallery

Pinterest Facebook
Trending Videos
Advertisement
Skip slide summaries

Everything in This Slideshow

Advertisement

View All

1 of 26 Your ultimate cold and flu survival guide
2 of 26 Eat yogurt for breakfast
3 of 26 Crack open a window
4 of 26 Have some mushrooms
5 of 26 Turn away from sneezers
6 of 26 Quit touching your lips
7 of 26 Score regular sleep
8 of 26 Flush out your nose
9 of 26 Pop zinc lozenges
10 of 26 Load up on liquids