The cold and flu season is here, and as the weather turns colder, people spend more time indoors, creating the perfect conditions for respiratory illnesses like the flu and common cold to spread rapidly. According to the Centers for Disease Control and Prevention (CDC), flu activity typically begins to rise in October, peaks between December and February, and can linger well into spring. This year, the flu is not the only concern; other respiratory viruses, such as rhinovirus and respiratory syncytial virus (RSV), are also circulating widely, causing cold-like symptoms. Additionally, COVID-19 remains a persistent threat, making this a particularly challenging time for public health. With so many viruses in circulation, it’s essential to take proactive steps to protect yourself and others from getting sick.
Physicians, who are on the frontlines of combating these illnesses, understand better than anyone the importance of preventive measures. Despite their knowledge and experience, even healthcare professionals can fall ill if they don’t take the right precautions. To stay healthy during the cold and flu season, there are certain habits that experts strictly avoid. For instance, they never skip or delay getting the flu shot. Dr. Marie-Louise Landry, a professor of laboratory medicine at Yale School of Medicine, emphasizes the critical role of the flu vaccine in preventing severe illness. She recalls her own experiences with the flu before she started getting vaccinated annually, stating, “In the past, I contracted the flu multiple times and was very sick each time. Since I’ve received an annual flu vaccination, I’ve had only one breakthrough flu infection, and it was quite mild and brief in comparison.” The flu vaccine is recommended for everyone 6 months and older, with only rare exceptions. It’s important to get the vaccine as soon as it becomes available in your community to allow your body enough time to build immunity before the flu season peaks.
Another critical step that healthcare professionals never skip is staying home when they’re sick. Dr. Richard A. Martinello, a professor of infectious disease and pediatrics at Yale School of Medicine, explains, “I would definitely avoid going to work if I am sick with the flu or cold. We each have a responsibility to each other, and when we go to work while sick, we place others around us at risk.” The flu and other respiratory illnesses spread easily through respiratory droplets and contaminated surfaces. Even if you’re not showing symptoms but have tested positive for the flu, you can still spread the virus to others. By staying home, you not only protect your colleagues, family, and community but also give your body the rest it needs to recover.
When it’s unavoidable to go out in public while sick, experts never leave home without wearing a mask. Dr. John Swartzberg, a clinical professor emeritus at the University of California, Berkeley’s School of Public Health, advises wearing a high-quality mask, such as an N95 or KN95, to minimize the risk of transmitting the virus. He explains, “Anyone with a respiratory illness should wear a mask when they are in public places indoors or outdoors if they are next to other people.” Masks are especially important in crowded or poorly ventilated spaces, as they help reduce the spread of respiratory droplets that can be released when coughing or sneezing. This simple precaution not only protects others but also reduces your own exposure to other viruses.
Hand hygiene is another cornerstone of illness prevention that experts never neglect. Dr. Martinello and Dr. Swartzberg both stress the importance of frequent hand-washing to avoid contracting and spreading germs. Germs can linger on surfaces for hours, and touching contaminated objects can transfer viruses to your hands. If you then touch your eyes or nose, you can inadvertently infect yourself. Washing your hands with soap and water for at least 20 seconds is the most effective way to remove germs. If soap and water aren’t available, using an alcohol-based hand sanitizer with at least 60% alcohol is a good alternative. Keeping hand sanitizer handy, especially when you’re on the go, can help you maintain proper hand hygiene even when you’re away from home.
Finally, healthcare professionals never underestimate the importance of rest when they’re sick. Dr. Tamika Henry, a family physician at Unlimited Health Institute, points out that many people try to push through illness, ignoring their body’s signals to rest. She warns, “We continue to go, which can negatively impact our health.” Getting enough sleep and allowing your body to recover is crucial for fighting off the flu or a cold. Matthew Weaver, an instructor in medicine at Harvard Medical School, adds, “Not getting enough sleep is associated with increased inflammation and a diminished immune response, which can prolong the time needed to recover from your illness.” Prioritizing rest not only helps you recover more quickly but also strengthens your immune system, making it easier to avoid getting sick in the first place.
By following these simple yet effective strategies—getting the flu shot, staying home when sick, wearing a mask in public, practicing good hand hygiene, and prioritizing rest—you can significantly reduce your risk of getting sick this cold and flu season. These habits are not just about protecting yourself; they’re about doing your part to keep your community healthy. As the winter months approach, it’s more important than ever to take these precautions seriously and stay vigilant against the spread of respiratory illnesses. By taking care of yourself and those around you, you can help make this a healthier season for everyone.
