Let’s be honest—no one enjoys getting sick. But somehow, it feels like cold and flu season sneaks up on us every year right when we’re least prepared.
Every year, flu viruses cause millions of illnesses worldwide, with up to 650,000 respiratory-related deaths. In the U.S., the 2023–2024 season alone saw around 34 million illnesses and over 380,000 hospitalizations.
While most people focus on the basics like hand washing and getting enough rest, there’s a lot more you can do to stay healthy—and some of it might surprise you.
In this guide, we’ll explore some lesser-known yet effective methods to help you stay healthy and resilient against the cold and flu.
1.Maintain Nasal Hygiene
Maintaining nasal hygiene is a crucial yet often overlooked aspect of preventing respiratory infections. Regular nasal cleansing helps remove pathogens, allergens, and debris, reducing the risk of illnesses such as colds and flu. For instance, nasal irrigation can alleviate symptoms associated with sinus infections and allergies.
An effective way to maintain nasal hygiene is by using specialized nasal sprays. You can try the nowonder nasal spray, which utilizes innovative nitric oxide technology to cleanse nasal passages and neutralize harmful pathogens.
Incorporating such practices into your routine can significantly bolster your defenses against respiratory infections.
2.Incorporate Immune-Boosting Foods
Diet plays a significant role in maintaining a robust immune system. Including specific foods can enhance your body’s ability to fight off infections:
- Fermented Foods: Items like kimchi, sauerkraut, and kefir are rich in probiotics that support gut health, which is closely linked to immunity.
- Herbs and Spices: Incorporating turmeric, ginger, and garlic into your meals can provide anti-inflammatory and antimicrobial benefits.
- Citrus Fruits: Oranges, lemons, and grapefruits are high in vitamin C, known for its immune-boosting properties.
These dietary additions can strengthen your body’s natural defenses during the cold and flu season.
3.Practice Regular Physical Activity
Regular movement isn’t just about fitness—it’s a big part of staying healthy during cold and flu season. Moderate exercises like walking, jogging, or cycling improve circulation. This helps immune cells travel through your body faster, spotting and attacking viruses more effectively.
Physical activity also reduces inflammation and boosts your overall stamina. Another plus? It lowers stress levels, which plays a big role in keeping your immune system strong.
Aim for at least 30 minutes a day, five times a week. You don’t need intense workouts; consistency matters more. Simple activities like stretching or a short brisk walk can go a long way.
4.Ensure Quality Sleep
Good sleep strengthens your body’s defenses. During sleep, your body releases proteins called cytokines that help fight infections and inflammation. Without enough rest, these defenses weaken, making it easier to catch a cold or flu.
Adults should aim for 7-9 hours of sleep nightly. Try keeping a regular bedtime and avoid screens an hour before sleeping to improve quality. Keeping your room dark, quiet, and cool also helps.
Even short naps during the day can recharge your system if nighttime sleep gets interrupted. Prioritizing restful sleep gives your body the time it needs to repair and stay resilient.
5.Manage Stress Levels
Chronic stress weakens your immune system, making you more vulnerable to illnesses. It increases cortisol levels, which suppress the body’s natural defenses over time.
Simple daily habits can keep stress in check. Deep breathing exercises, light meditation, or even taking 10 minutes to stretch can calm your nervous system. Physical activities like yoga combine movement with mindfulness, offering double benefits.
Stay connected with supportive friends or family, and avoid overloading your schedule. Managing stress isn’t just about mental health—it’s also about keeping your body’s defenses strong all season long.
6.Optimize Indoor Air Quality
The air inside your home can affect your chances of staying well. Dry, stale air allows viruses to linger longer, while dust and allergens may irritate your respiratory system.
Using a humidifier helps maintain healthy moisture levels, which keeps nasal passages from drying out. Opening windows occasionally or using an air purifier clears out pollutants. Indoor plants like peace lilies can also filter toxins naturally.
Regular cleaning—vacuuming and wiping down surfaces—further minimizes germs and allergens indoors. Breathing cleaner air supports stronger respiratory health, lowering your risk of getting sick.
All in All
Staying healthy during cold and flu season doesn’t require drastic changes. Small daily habits—like keeping active, sleeping well, managing stress, and improving your environment—can make a big difference. These lesser-known steps, alongside basic precautions, help you stay one step ahead and keep your immune system strong all season long.