The Worst Things You Can Do During Cold And Flu Season

It’s officially fall, which means crisp air, cozy sweaters, autumn leaves ― and a fresh wave of colds and flu.

“It’s almost inevitable that we will come into contact with at least one of the common respiratory viruses each cold and flu season,” Dr. Andrew Fleming, section chief of infectious diseases and immunology at New York University Langone Brooklyn, told HuffPost. “A well-maintained immune system can halt these viruses before an infection sets in.”

Between the unpleasant symptoms and schedule disruption, getting sick is hardly anyone’s idea of a good time. That’s why it’s crucial to do what you can to prevent the spread of germs, strengthen your body’s defenses and otherwise decrease your risk of infection.

“While most people who get a cold or the flu ultimately do just fine, these illnesses can be deadly to others,” said Dr. Carrie Horn, the chief medical officer at National Jewish Health. “And sometimes even otherwise young and healthy people can develop complications from a simple cold like pneumonia that could become serious.”

With that in mind, acting with awareness about illness isn’t just about protecting yourself, but also protecting your community. In fact, it’s a matter of etiquette.

“These protocols are not just about health ― they are about civility,” said Jackie Vernon-Thompson, the founder of From the Inside-Out School of Etiquette. “We never know how severely another person may be affected by a virus. Some may recover quickly, while others may face serious complications. Practicing mindfulness during this season reflects true etiquette: showing genuine concern for the well-being of others. Extending such care is not only proper etiquette ― it is kindness in action.”

Below, find doctors’ and etiquette experts’ breakdown of the things you want to avoid doing during cold and flu season ― and what you should do instead.

“A primary mistake is to neglect rest and ‘power through’ when you feel symptoms emerging,” said Dr. Nora Tossounian, an internal medicine specialist with Hackensack Meridian Health. “Your immune system requires significant energy to fight off an infection, and depriving your body of sleep and recovery time severely compromises its ability to do so.”

Indeed, Fleming pointed to the many studies showing that sleep deprivation impairs components of the immune system that fight viruses.

“One study showed that those who got less than seven hours of sleep a night had an almost three times higher risk of getting the common cold compared to those who had eight or more hours of sleep,” he said.

Getting enough sleep is not just about fighting off an active infection.

“When you’re run down, you’re more susceptible to getting sick,” said Dr. Neha Pathak, WebMD’s chief physician editor of health and lifestyle medicine.

“One of the worst things you can do during cold and flu season is not to stay at home when you are sick, or to attend gatherings where you know others are sick,” said family medicine physician Dr. Michael Richardson.

Going out in public ― whether it’s to your job, the grocery store or a social gathering ― while you know you’re sick exposes your whole community to your illness.

“If you have a fever, cough, runny nose, sore throat, or body aches, please stay home unless it is absolutely necessary that you go out,” Horn echoed. “Viral illnesses are contagious, and the best thing to do is limit the chance of spreading it to others.”

As a parent and health professional, Richardson also emphasized the importance of keeping sick kids out of school whenever possible.

“It’s very difficult to prevent transmission in the school system,” he said. “And even if it’s inconvenient, it’s extremely important to keep your child home from school if they have a fever. Children may return to school 24 hours after the fever has subsided.”

“Germs spread so easily from surfaces to hands and then to your face,” Pathak said.

That’s why skipping hand-washing is a bad idea, especially during cold and flu season. Instead, this should be a frequent practice.

“Hand-washing is one of the best ways to avoid getting sick,” Horn said. “Always wash your hands before you eat or after you have been out and about touching things in public.”

“Poor nutrition and dehydration work against you,” Tossounian said. “Your body needs the vitamins, minerals, and hydration from a healthy diet to mount an effective defense, not the inflammatory effects of processed foods and sugar.”

That’s why you should prioritize healthy eating with plenty of immunity-boosting nutrients like vitamin C.

“Don’t let yourself get dehydrated,” Horn advised, adding that it’s especially important to drink water and eat nourishing foods when you’re feeling sick.

Fleming similarly pointed to the role of heavy alcohol consumption, which can be dehydrating and otherwise impact your immunity.

“Both binge drinking and regular heavy alcohol use suppress the immune system and make us more susceptible to respiratory viruses,” he said.

“On the germ-spreading front, one of the most detrimental habits is infrequent handwashing combined with unconsciously touching your face,” Tossounian said. “Viruses enter your body through the mucous membranes of your eyes, nose and mouth, and your hands are the primary vehicle for getting them there.”

Touching your face is a common habit that can be hard to break, but try to at least reduce the frequency with which you do it.

“It’s good to minimize touching your face,” Horn said, adding that you might also consider washing your hands before or after you touch your nose or mouth.

“The most basic actions can really be effective,” said Dr. Sarah Dupont, a family medicine physician at Emory Healthcare and assistant professor at Emory University School of Medicine. “Cover your cough, discard used tissues. All the things your mom taught you as a kid.”

Remember the “vampire sneeze” and “vampire cough” tip.

“Being mindful of others can help reduce transmission of viruses in many ways,” Fleming said. ”Cover your cough or sneeze with your elbow, even if you are not sure you are sick. Wash your hands after covering a cough or blowing your nose. ”

This applies to your time in and out of your own home.

“At home, disinfect surfaces often to reduce the risk of spreading germs to loved ones,” Vernon-Thompson advised. “This is often overlooked. However, be mindful of those in your home.”

“Don’t skip the flu shot,” Dupont said. “Vaccination is the absolute best way to prevent the flu or make the infection less severe.”

To decrease your risk of getting the flu and transmitting it to others, the recommended time to get your shot is September or October. The vaccine can also help reduce the length of your illness.

“Flu shots are safe, offer an added boost of protection against getting the flu and reduce symptom severity and duration if you do contract the flu,” Richardson said.

He also recommended that adults get the latest COVID vaccine.

“Thankfully, I’m not seeing as much life-threatening illness as in years past, but COVID can still be debilitating, especially for people with pre-existing conditions like asthma,” Richardson noted. “I’ve seen patients with asthma who have had worsening symptoms that last for months beyond the infection.”

“If you do have to go out and about while ill, please wear a mask to decrease the risk of transmitting anything to others,” Horn said.

People with weakened immune systems may want to get into the habit of wearing a mask in public places during cold and flu season.

“Not everyone has paid sick leave or the ability to stay home from their jobs,” Smith said. “For those who must work, there are things you can do to mitigate and minimize the spread of any creeping crud.”

She recommended taking medications to reduce your symptoms, being diligent about mask-wearing and handwashing, and warning those who work near you that you’re feeling under the weather so that they can keep their distance. Also, avoid sharing food or utensils.

“Don’t visit grandma if you’re sick,” Dupont said. “Or, if you can’t visit at any other time, at least wear a mask, avoid hugs and kisses, and try to hang out in a well-ventilated area, like outside. Older adults, especially those living in communities with a lot of other older adults, are at much higher risk of being hospitalized if they catch the flu.”

Vernon-Thompson similarly recommended reconsidering physical greetings if you’re feeling a little under the weather or visiting someone else who is.

“Instead of shaking hands, a gracious alternative is to place your right hand over your heart, offer a slight nod, and warmly say, ‘It is so nice to see (or meet) you,’” she said.

“If a fever is lasting more than three days, if you are having trouble breathing, or if you have chronic medical conditions that could be worsened from a viral illness, it helps to go see your doctor earlier rather than later,” Horn said.

If you have been feeling unwell without improvement, consider reaching out to a health care professional.

“There are medications to treat the flu and COVID, and they work best when given early in the course of the illness,” Horn said. “They are most effective for people who are immune suppressed or have chronic underlying medical conditions, but they can shorten the duration of illness for everyone.”