How to Stay Healthy During Respiratory Illness Season

| Wellness & Prevention

Tips to prevent flu, RSV, COVID-19 and colds this fall and winter

Cold, flu medicine essentials.

Tips to prevent flu, RSV, COVID-19 and colds this fall and winter

Like clockwork, colds, flu and other respiratory illnesses become more common in the fall and winter. Yet many people do not plan ahead.


For example, they may skip or forget to get a flu shot or stay current on other recommended vaccines. This can increase their chances of getting sick and spreading illness to others.


Cases of influenza, respiratory syncytial virus (RSV), COVID-19 and the common cold typically increase in the fall and winter, when people spend more time indoors and in close contact with others who may be contagious. Cooler, drier air can help viruses stay in the air and on surfaces longer, making it easier for them to spread.


“Respiratory illnesses tend to rise in November, peak around the new year, then decline afterward,” says Craig Uejo, MD, chief quality officer and preventive health physician at Scripps Health. “The good news is that even though these viruses are different, they behave in similar ways, so the same prevention strategies can help protect you from all of them.”


Follow these tips to help protect yourself, your loved ones and your community from respiratory illnesses.

1. Get vaccinated

Vaccination remains the best defense against severe illness from major respiratory viruses. Stay current with recommended vaccines:


  • Get the flu vaccine every year
  • Stay up to date with COVID-19 vaccines
  • Get vaccinated against RSV if it is recommended for you

 

Vaccines help lower your risk of infection and may reduce illness severity.

2. Keep hands clean and avoid face-touching

Our hands pick up germs throughout the day. Washing your hands with soap and running water for at least 20 seconds helps stop those germs from reaching your eyes, nose or mouth, where infections can begin. Make sure to scrub between your fingers, under your nails and the backs of your hands.


If soap and water aren’t available, use hand sanitizer with at least 60% alcohol. Clean your hands after coughing, sneezing, blowing your nose or touching shared surfaces like doorknobs, phones and keyboards.


Even clean hands can carry some germs, so try to avoid touching your face, especially your eyes, nose and mouth. Viruses can enter your body this way. Keeping your hands clean and away from your face adds an extra layer of protection against infection.

3. Avoid close contact when possible

Being in crowded or poorly ventilated spaces makes it easier for viruses to spread. Try to avoid close contact with people who are sick. If you are feeling sick yourself, stay home to protect others.


If you must be around others while you have symptoms, consider wearing a mask to reduce the chance of spreading germs. If you are not wearing a mask and need to cough or sneeze, cover your mouth and nose with a tissue or your elbow. Throw tissues away right away and wash your hands afterward.

4. Disinfect surfaces and improve indoor air

Clean and disinfect frequently touched surfaces at home and work, such as doorknobs, countertops, light switches and phones. Regular cleaning helps remove germs that can spread from hands to surfaces and back again.


Improve indoor air quality by letting in fresh outdoor air when you can. You can also use air purifiers with HEPA filters. Good airflow and clean air help clear out germs in shared spaces. This lowers the risk of spreading respiratory infections.

5. Eat well, stay hydrated and keep moving

Healthy daily habits help your immune system work at its best. Focus on eating a balanced diet with plenty of fruits, vegetables, lean proteins, whole grains and healthy fats. These foods provide key vitamins and nutrients that help your body fight infection.


Drink water throughout the day to stay hydrated. Proper hydration supports immune function and helps your body recover if you do get sick.


Regular physical activity also strengthens your immune system and boosts energy and mood. Try to be active most days of the week, even if it’s a brisk walk, stretching session or quick workout at home.

6. Get enough sleep

Quality sleep gives your body time to rest, repair and build a strong immune response. Aim for at least seven hours of sleep each night. Keeping a consistent bedtime schedule and limiting screen time before bed can help improve sleep quality.

7. Manage stress in healthy ways

Chronic stress can weaken your immune system, making it harder to stay well. Use healthy strategies to manage stress, such as exercise, deep breathing, meditation, journaling or spending time with friends and family. Taking short breaks throughout the day to relax or step outside can also help you reset and maintain balance.

8. Recognize symptoms of respiratory illness

Knowing the symptoms early can help you get the right care and prevent spreading illness to others. Common signs of respiratory infections include:


  • Cough
  • Sore throat
  • Runny or stuffy nose
  • Fever or chills
  • Body aches
  • Headache
  • Fatigue


Some people may also experience shortness of breath, especially with conditions like COVID-19 or a severe flu infection.

9. What to do if you feel sick

If your symptoms are mild:


  • Rest at home and stay away from others
  • Wear a mask if you need to be around people
  • Stay hydrated and use over-the-counter medicine for relief
  • Test for COVID-19 or flu if recommended
  • Contact your doctor if symptoms get worse
  • Use virtual care if needed (Scripps offers video visits, e-visits and an online symptom checker)

 

If your symptoms are more serious:


  • Seek care right away for trouble breathing, chest pain, high fever that won’t go down, severe fatigue, confusion, dizziness or bluish lips or face
  • High risk groups (older adults, young children, pregnant people and those with chronic conditions) should contact a doctor early
  • Call 911 or go to the emergency room if symptoms worsen quickly

10. Stay informed and prepared

Track reliable updates on respiratory virus activity in your area through trusted sources, including:


Vaccinations at Scripps

Scripps offers seasonal flu vaccines, along with updated COVID-19 and RSV vaccines at most Scripps Clinic and Scripps Coastal primary care sites and at Scripps HealthExpress locations across San Diego County.

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