How to avoid getting sick in winter: 11 tips to stay healthy
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Want to stay healthy this winter? Discover how cold weather affects virus transmission and 11 ways to protect yourself and your family from colds and flus.
When temperatures drop, it can feel like everyone around you—from co-workers and kids to family and friends—starts getting sick. You probably brace yourself for what seems like an inevitable season of sniffles, coughs, and colds. But does winter really make us more likely to catch a cold or come down with the flu? The short answer is yes, but there’s more to it than you might think.
Thankfully, there are simple, effective ways to protect yourself and your family during the winter. From washing hands regularly to keeping your body strong with sleep and good nutrition, a few daily habits can help you stay healthy and steer clear of getting sick during sniffle season. Here’s what you need to know.
Is cold weather related to getting sick?
It’s a pretty common belief that cold weather itself makes people sick, but that’s actually a myth. Cold temperatures don’t directly cause colds, flu, or other infections — no matter what your mom says about not wearing a sweater or leaving the house with wet hair!
For someone to get sick, they need to be infected with a virus like the common cold or flu, and these germs spread from one person to another, not because the temperature drops. Despite this, winter does create the perfect conditions for these bugs to thrive.
Cold, dry air affects our natural defenses: The air in winter is not only chilly, but also much drier. This dry air can dehydrate the mucus in our nose and throat, making it harder for these areas to trap and stop germs before they enter the body. This gives viruses a better chance of sneaking in, making us more vulnerable to infection.
More time indoors spreads germs: When it’s cold out, we tend to spend more time inside because it’s warm (after all, there are only so many hours we can spend outside without turning into Rudolph The Red-Nosed Reindeer!). We meet up in homes, classrooms, or offices more frequently and come together for holidays like Thanksgiving, Hanukkah, Christmas, and New Year’s Eve. Not only are we sharing warmth, happy times, and good company, but we’re also sharing the same air. And since just one cough or sneeze can spread across a room, this makes it easier for viruses to jump from person to person.
Less sunlight can mean less vitamin D: Shorter days and less sunlight in winter can reduce our body’s ability to produce vitamin D. Studies show that lower vitamin D levels can make it harder for us to fight off infections, making us more susceptible to getting sick.
How to protect yourself and your family from colds and flu: 11 tips to avoid getting sick in winter
Now that we’ve got the facts straight, here are some tips to help you keep your body in top shape and make it harder for germs to take hold, whatever winter throws your way.
1. Wash your hands frequently
Keeping your hands clean is one of the best ways to protect yourself from catching something. Wash your hands regularly, for at least 20 seconds, and always use warm water and soap. It’s especially important to do this before eating, after using the restroom, and after being out in public. This washes away viruses and bacteria that might otherwise make you sick.
And if you’re on the go, keeping a small bottle of hand sanitizer with at least 60% alcohol content in your bag or pocket can come in handy. Use it after touching shared surfaces like shopping carts, door handles, or public transport, where germs are often lurking.
2. Avoid touching your face
Touching your face is an easy way for any viruses that you’ve picked up when you’re out and about to enter your body through your eyes, nose, or mouth. Try to keep your fingers away from your face, and if you do need to touch your face, make sure your hands are clean first.
3. Cover up when you cough or sneeze
Coughing and sneezing can spread germs into the air, so always be mindful and cover your mouth and nose with a tissue or use the inside of your elbow. Get rid of tissues immediately, and wash your hands afterward to keep germs from spreading.
4. Get enough sleep
When we’re well-rested, our bodies are better equipped to fight off infections. Aim for 7-9 hours of sleep each night to help keep your immune system strong and your energy levels up. And if you’re currently having too many sleepless nights, these 10 strategies can help.
💙 Improve your Zzzs with renowned Sleep Expert Dr. Matthew Walker’s Easy Tips for Better Sleep series.
5. Drink plenty of water
You may feel less thirsty in colder months, but drinking enough water helps keep your mucous membranes in top shape so they can trap and block viruses more effectively. Aim for an average of eight glasses of liquid per day. And if you enjoy sipping on seasonal warm drinks, those pumpkin-spiced chai lattes can help you stay cozy and hydrated! Remember that you can also get water through certain foods like fruits and veggies (bonus points for the extra nutrients — see next tip.)
6. Enjoy a balanced diet
Immune-boosting nutrients like vitamin C (found in citrus fruits and leafy greens) and zinc (found in nuts and seeds) can help your body fight off winter germs. So plan a delicious, healthy diet full of colorful fruits, vegetables, lean proteins, and whole grains to support your immune system. Who doesn’t love it when health tips get tasty, right? And if you’re looking for even more healthy habits to create a healthier lifestyle, check these 13 ideas out.
7. Move your body regularly
Regular exercise can boost your immune system, reduce stress, and help you sleep better. Even in winter, when it’s tempting to stay on the couch under a blanket, it’s important to keep moving.
So find an activity you enjoy, like yoga, home workouts, or a brisk walk in the winter sunshine. Heading out to the season’s parties and celebrations? Don’t just stand around snacking on nibbles and canapes — hit the dancefloor!
💙 Even if dancing isn’t your thing, some Mindful Movement can help keep your body strong and resilient through the colder months.
8. Use a humidifier at home
When you’re indoors for long stretches, dry winter air can be irritating and dry out your nasal passages, making it easier for viruses to take hold.
Use a humidifier to add moisture to the air, keeping your respiratory tract hydrated and more prepared to fend off infections. Try to keep indoor humidity levels between 30% and 50% for comfort and health — but don’t let it get higher than about 55%, as this can encourage mold to grow and bring a host of other respiratory problems. If your indoor thermometer doesn’t have a humidity gauge, you can get a digital or analog hygrometer online or at a home goods store.
9. Keep surfaces clean
Take a few minutes each day to wipe down high-touch surfaces like doorknobs, light switches, keyboards, and cell phones, as these are places where viruses can linger.
Disinfecting these areas can reduce the spread of germs in your home and workspace, making everyone less likely to get sick. This can be especially helpful if you live in the northern hemisphere where winter often coincides with holiday gatherings.
10. Talk with your doctor about getting a flu shot
The flu vaccine is one of the best tools we have to prevent a common winter illness that can sometimes lead to serious complications — especially in someone elderly or with underlying health conditions. So talk with your doctor about getting vaccinated early in the season to give your body a boost in recognizing and fighting off the virus.
Lots of people feel unsure about vaccines these days, so if this is you, have a chat with your healthcare provider about your concerns. They can provide education on how the flu shot can help protect you and those around you.
11. Manage stress levels
We all experience stress from time to time, but chronic stress can actually weaken your immune system. The best thing you can do is find ways to manage it. Here are seven tips for lowering stress.
Try relaxation techniques like deep breathing, meditation, or simply taking a few quiet minutes to read or listen to music. Taking time to unwind can help keep your immune system stronger, so you can stay healthier in winter.
💙 Feeling extra stressed lately? This two-minute meditation with Jeff Warren can help you Break the Stress Cycle.
How to avoid getting sick in winter FAQs
Are colder temperatures linked to virus transmission?
Colder temperatures are linked to virus transmission, but the cold air itself isn’t the cause — it’s a mix of factors caused by colder weather that means colds and flus seem to be everywhere in winter.
Drier air: When it’s cold outside, the air tends to be drier—both indoors and outdoors—and this can make the mucous membranes in our noses and throats dry out. These membranes normally act like a barrier, catching germs before they have a chance to enter the body. But when they’re dry, they can’t work as well, which can make it easier for viruses to infect us.
Staying indoors: Cold weather also tends to mean we spend more time in closed or crowded spaces with poor ventilation. This can make it easier for viruses to spread between people since germs can travel through the air or stick to shared surfaces.
Ideal conditions for germs: Some viruses—including the flu virus—are more stable and stay infectious longer in colder, drier conditions, so they spread more easily during winter.
Can colder temperatures directly make you sick?
Colder temperatures don’t directly cause illness, no matter what your granny tells you. Illnesses like colds and flu are caused by viruses, which means you have to be exposed to them (by being near someone infectious) to get sick. Cold air itself doesn’t carry germs, so simply being outside in cold weather won’t make you ill.
But cold weather can impact our immune response in ways that might make it easier for winter viruses to take hold if we come into contact with them.
Breathing in cold air can sometimes stress the respiratory system, and dry winter air can dry out our protective nasal passages.
When we’re cold, blood flow may also be more concentrated in our core to keep us warm, which might reduce immune activity in other parts of the body.
How can children avoid getting sick in winter?
Helping children avoid sickness in winter requires a mix of teaching them good hygiene habits and making sure they’re staying healthy overall. And while you’re at it, encouraging self-care habits can help improve their wellbeing too (here are 12 ideas to share)!
Encourage kids to wash their hands regularly, especially after using the restroom, before eating, and after coming home from school or playing with friends. Try to make it fun by having them sing a song for 20 seconds to help make sure they’re washing long enough to remove cold and flu viruses.
Remind children to avoid touching their face—especially their eyes, nose, and mouth—as that's how germs often enter the body.
Teach them to cover coughs and sneezes with their elbow instead of their hands, as this can also help limit the spread of germs.
Aside from hygiene, help your child get plenty of rest, eat balanced meals rich in fruits and vegetables, and stay hydrated, as these can all help keep their immune system strong.
If they’re eligible, consider a flu vaccine, which can be especially helpful in reducing their risk of flu during peak season.
Should you avoid outdoor exercise in cold weather to prevent illness?
You don’t need to avoid outdoor exercise in winter. In fact, outdoor activity can help boost your immune system, reduce stress, and support your overall wellbeing — which can help you fight off illnesses.
So head outside! Enjoy a frosty winter wonderland walk, or gather the kids to splash in muddy puddles. And when the snow comes… Well, you know what to do!
As long as you dress warmly, there’s no reason to skip outdoor exercise when it’s cold — and it can be a lot of fun. Follow a few simple tips and you’ll soon be enjoying getting active in the winter.
Layer your clothing with moisture-wicking materials on the inside and a wind-resistant layer on the outside.
Protect your head, hands, and feet, as these areas lose heat quickly, and if it’s especially cold, cover your face with a scarf or mask to help warm the air before it reaches your lungs.
Pay attention to how your body feels, and if you start feeling too cold or uncomfortable, head indoors — there’s never a bad time to cozy up with a warm drink or your favorite hearty winter dish.
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