When temperatures drop and people spend more time inside, it’s normal to see more coughing, sore throats, and tiredness everywhere you go. Although we call this stretch of the year “flu season,” it’s really a mix of several viruses spreading at once — including influenza, rhinovirus, coronavirus and RSV. They often cause similar symptoms and pass easily from person to person.
According to Dr. Antti Rintanen, a doctor and founder of The Internet Doctor, your ability to stay healthy during this period comes down to a combination of daily habits, exposure, and overall resilience. You can’t avoid every virus, but you can meaningfully increase your chances of staying well.
Below are practical, doctor-backed strategies to help protect your health during the months when respiratory infections spike.
1. What “Flu Season” Actually Represents
The colder months create ideal conditions for viruses to spread:
- people gather indoors
- heating systems dry out the air
- close contact becomes routine
While influenza can be more intense — with high fever, body aches, and rapid onset — other seasonal viruses may cause prolonged sore throat, congestion, or low-grade fatigue.
Some secondary conditions, such as laryngitis, can also appear after viral infections. If you’re wondering whether that hoarse, strained voice could be catching, Dr. Rintanen explains the causes and contagiousness in his detailed guide on laryngitis and its contagiousness.
2. Build Daily Habits That Strengthen Your Immune System
A strong immune system isn’t built overnight — it’s the result of consistent choices that support your body’s natural defense mechanisms.
Here’s a few foundations Dr. Rintanen recommends:
- Eat a variety of nutrient-dense foods
Vitamins C and D, zinc, and antioxidants help immune cells work efficiently. Fruits, vegetables, fish, nuts, and lean proteins are excellent sources. - Stay well-hydrated
Fluids keep your throat and nasal passages moist, which helps trap viruses before they enter deeper into the body. - Keep a steady sleep rhythm
During deep sleep, your body produces immune-supporting proteins that fight infection. Aim for 7–9 hours each night. - Exercise regularly — but moderately
Movement improves circulation, reduces stress, and supports immune function. Even a 20-minute walk is helpful.
These small, steady habits create a strong baseline even before you ever encounter a virus.
3. Reduce Your Exposure to Germs
Seasonal viruses spread mainly through droplets and contaminated surfaces. While you can’t control everything around you, a few simple precautions go a long way:
- Wash your hands after being in public, touching shared surfaces and shaking hands.
- Avoid rubbing your eyes, nose, or mouth, for those are a direct ways for pathogens to spread.
- Carry hand sanitizer for times when soap isn’t available.
- Clean frequently touched objects like phones, keyboards, and remote controls.
Hygiene doesn’t need to be complicated — consistency is far more important than intensity.
4. Keep Stress in Check
Stress has a surprisingly direct effect on immune strength. When cortisol stays elevated, a feedback mechanism tones your immune system down, thus your body becomes less efficient at managing inflammation and producing immune cells. Over time, this makes you more vulnerable to common viruses.
A few minutes of daily micro break resets can help:
- slow breathing
- stretching
- taking breaks from screens
- stepping outside for fresh air
You don’t need a long routine — just something that’s regular and signals your nervous system to relax.
5. Know When Your Body Needs Rest
When you start feeling rundown, pushing through often makes often recovery slower. Giving yourself permission to rest — even for a day — helps your immune system fight more effectively.
Therefore, it is recommended to stay home if you develop:
- fever
- persistent cough
- significant fatigue
- worsening symptoms
If things escalate or linger longer than expected, speak to your doctor about your condition. Viral infections can occasionally lead to bacterial complications that benefit from evaluation and treatment.
6. Protect the People Around You
Staying healthy isn’t just an individual effort — it also helps safeguard more vulnerable groups, such as older adults, infants, and those with chronic health conditions.
A few ways to support community health:
- cover your mouth when coughing or sneezing
- avoid visiting others when sick
- carry tissues or sanitizer in public spaces
- keep good ventilation in indoor environments when possible
- wash your hand regularly
These small actions help reduce transmission and keep the season more manageable for everyone.
Final Thoughts
Flu season is unavoidable, but feeling constantly sick doesn’t have to be. By strengthening your immune system through everyday habits, practicing simple hygiene, and giving your body the rest it needs, you set yourself up for a healthier winter.
As Dr. Rintanen often explains, good health is about consistency — not perfection. Give your body the right environment to function well, and it becomes far more capable of handling the seasonal wave of viruses.
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