How to Stay Healthy During Cold and Flu Season (and Recover Faster)

Disclaimer: The following article is for informational purposes only and is not intended as medical advice. If you are feeling sick, talk to your doctor about your personal proper course of action.

Cold and flu season can feel like a never-ending cycle of sniffles, sore throats, and body aches. However, with the right strategies, you can protect yourself from getting sick and recover more quickly if you do catch something.

Please note that if you have symptoms that are worsening or persisting over a couple days, you should consult a doctor.

Here’s how you can keep yourself healthy and bounce back faster from your seasonal cold and flu:

How to Strengthen Your Immune System

A robust immune system is your best defense. Here’s how to keep it in top shape:

• Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. Sleep deprivation weakens your immune system.
  
  

• Eat a Balanced Diet: Focus on whole foods rich in vitamins and minerals – more on this below.
  
  

• Stay Hydrated: Drink water to keep your body functioning optimally.
  
  

• Exercise Regularly: Moderate, consistent exercise boosts immunity, but avoid overexertion.
  
  

• Limit Alcohol: Alcohol suppresses your immune system, so limiting your intake is always wise (for this, and many other reasons).
  
  

• Get Vaccinated: Vaccines are the only proven way to boost your immunity to specific pathogens.

How to Practice Good Hygiene

You can help yourself avoid viruses and bacteria by incorporating these habits into your daily routine:

• Wash Your Hands Frequently: Use soap and water for at least 20 seconds, especially after being in public places.
  
  

• Use Hand Sanitizer: Opt for one with at least 60% alcohol when soap isn’t available.
  
  

• Avoid Touching Your Face: This reduces the chance of transferring germs from your hands to your mouth, nose, or eyes.
  
  

• Disinfect Common Surfaces: Regularly clean doorknobs, keyboards, and phones.
  
  

• Avoid Unnecessary Exposure: Maintain distance if someone around you is sick, wear a mask in crowded or high-risk areas, and stay home if you're feeling ill.

What to Know About Supplements

We think that you shouldn't rely on supplements to meet your nutritional needs; the best thing for your immune system is to eat a balanced, healthy diet.

For most people, unless they have a diagnosed deficiency, taking supplements has little to no impact. Supplements can also be expensive, and AstroDoc is about helping people save money on their healthcare.

Foods to Focus On

AstroDoc encourages its patients to look at food as medicine. If you’re eating right, your immune system will be kind to you.

If you want to support your immune system with a healthy diet, here are 5 key nutrients to make sure you're getting regularly, and some examples of where to get them:

• Vitamin A: Sweet potatoes, tomatoes, carrots, spinach, kale
  
  

• Vitamin C: Citrus fruits, berries, broccoli, bell peppers
  
  

• Vitamin D: Fish, egg yolks, fortified foods (milk, orange juice, cereal), and sunlight
  
  

• Vitamin E: Almonds, peanuts, asparagus, mangoes, avocados, spinach
  
  

• Zinc: Nuts, seeds, and lean meats.

Tips for When You Get a Cold

Despite your best efforts, you might still catch a cold or flu. The internet touts many home remedies, but there’s no magic solution- you need time and proper self care. Here’s our self care guide to get better when you’re feeling sick:

• Rest and Relax: Allow your body to focus on recovery.
  
  

• Monitor and Manage Fever: Take fever-reducing OTC medications. Have a thermometer on hand. If your fever exceeds 100F while taking fever-reducing medicines, seek medical attention.
  
  

• Get Tested: Get a home test that checks for Covid, flu, and strep throat. If positive, isolate and seek medical attention.
  
  

• Stay Hydrated: Drink plenty of water, herbal teas, and clear broths to keep mucus thin and prevent dehydration.
  
  

• Eat Nutrient-Rich Foods: Even if you don't have an appetite, supplying your body with the proper nutrients will help you recover sooner.
  
  

• Steam Inhalation: Helps relieve nasal congestion and soothe airways. A humidifier is a helpful tool for this, but a hot shower works too.
  
  

• Consult a Doctor: If symptoms worsen or persist beyond a few days, seek medical advice.

What to Know About Over The Counter (OTC) Products

You don't need a prescription for any of these products, but you do need to take them safely. Refer to the safe use instructions on the product packaging.

• Ibuprofen (brand names Motrin, Advil): Relieves pain, inflammation and fever
  
  

• Acetaminophen (brand name Tylenol): Reduces fever and relieves aches and pains.
  
  

• Oral Phenylephrine (included in Dayquil, Sudafed PE): Was thought to be a decongestant, but the FDA determined that these medications are not effective. They also will prevent rest due to ingredients that keep you awake.
  
  

• Nyquil: Combines a fever reducer, cough suppressant, and antihistamine to help with sleep and symptom relief. Do not take this (or any sleep aid) with alcohol.
  
  

• Dextromethorphan (included in Dayquil): A cough suppressant that helps reduce the urge to cough, making it easier to rest and recover.
  
  

• Melatonin: Helps regulate your sleep cycle, promoting better rest during illness, but efficacy is limited.
  
  

• Benadryl: An antihistamine that can relieve a runny nose, sneezing, and promote drowsiness.
  
  

• Afrin: A nasal spray that reduces congestion quickly but should not be used for more than three consecutive days to avoid rebound congestion.
  
  

OTC products can provide targeted relief for your symptoms, but always follow the packaging instructions for safe use, and talk to your doctor if your symptoms persist or worsen after a couple of days. 

Plan Ahead

Preparation can make a big difference during cold and flu season:

• Talk to Your Primary Care Doctor: Your AstroDoc provider knows the full picture of your health and lifestyle and can offer personalized advice.
  
  

• Stay up to date on your vaccines: Vaccines are the only proven way to boost your immunity. At AstroDoc, we recommend the following for cold and flu season:
  
  

  • Get a flu shot: Annual flu vaccines are a simple way to reduce your risk. You can typically get one at your local pharmacy.
    
    

  • Consider an RSV shot: The CDC recommends an RSV shot for adults over 60. RSV is most active in the fall and winter but the vaccine lasts for over a year. Talk to your doctor about when you should be getting them. 
    
    

  • Consider a Covid booster: Covid doesn't appear to be seasonal, but getting a shot isn't a bad idea. It is optional, though. 
    
    

• Stock Up on Essentials: Keep tissues, medications, home tests, and adequate food on hand.
  
  

• Know When to Stay Home: Familiarize yourself with signs of contagious illness, like a fever or persistent cough.

Stay Healthy, and Talk to your Doctor!

By following these steps, you can navigate cold and flu season with confidence. Remember, prevention is your best weapon, and quick, supportive care can help you recover faster if you do get sick. 

The team at AstroDoc is here to provide you with that care and support you and your family through this season! Sign up today!