What you can do now
Each year, cold and flu season brings an increased chance of illness for you and those around you. While you can’t avoid every illness, there are some things you can do even before the season starts to help lower your risk of getting sick and make recovery easier if you do get ill. Starting to build healthy habits and preparing ahead of time can help make the season a little easier to manage.
Healthy habits to start now
Wash your hands often
It’s your best defense against germs, which can spread easily through everyday contact and shared surfaces.
- Wash your hands with soap and water for at least 20 seconds
- Avoid touching your face with unwashed hands
- Wash your hands after being in public places and before eating
- Use hand sanitizer when soap and water aren’t available
Keep high-touch surfaces clean
Reduce the spread of germs by cleaning commonly touched surfaces.
- Regularly clean and disinfect doorknobs, light switches, faucets, countertops, phones, keyboards, and remote controls
- Clean items often shared between members of your household, such as tablets, toys, and reusable water bottles
Support your immune system
Keep up with daily habits that help support your immune system and your overall health.
- Aim to get 7–9 hours of sleep each night
- Eat nutritious foods, like fruits, vegetables, whole grains, and lean proteins
- Drink plenty of water throughout the day
- Stay physically active when you can
Be prepared in advance
Stay up to date on vaccines
Getting your vaccines is one of the best ways to reduce your risk of serious illness from viruses. While vaccines can’t always prevent you from getting sick, they can often help reduce how sick you become if you do catch something.
- Get recommended vaccines, such as flu and COVID-19, based on your age and health needs
- Talk with your healthcare provider if you have questions about which vaccines are right for you
Get ready for sick days before they happen
A little preparation now can help you feel more comfortable as you recover. Keep these basic supplies on hand:
- Tissues
- Soap and hand sanitizer
- A thermometer
- Fever-reducing medicine (such as acetaminophen or ibuprofen, if appropriate for you)
- Cough drops
- Fluids, like water or electrolyte beverages
- Easy-to-prepare shelf-stable foods, like soup, crackers, or applesauce
Also, take a few minutes to:
- Review your health insurance coverage so you know what’s covered before you need care
- Check which urgent care centers, pharmacies, and hospitals are in your network
- Know where to go when you need care, and make sure you have contact information and/or addresses for your primary care provider, telehealth, an urgent care center, and a local hospital
Know what to do if you or someone in your household gets sick
Most colds and many cases of the flu can be managed at home. Knowing what to do can help you recover faster and avoid spreading your germs to others.
- Stay home when you’re sick, especially if you have a fever
- Cover your coughs and sneezes with a tissue or your elbow
- Wash your hands often
- Clean high-touch surfaces regularly
- Drink plenty of fluids and get extra rest
- Seek medical care if your symptoms worsen, you have difficulty breathing, or you have concerns about your illness
A little preparation goes a long way. Healthy habits, a few basic supplies, and a having plan for when illness strikes can help you navigate cold and flu season with greater confidence. Taking these steps now can help protect your health and support the well-being of your family all season long.
