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Tips to Staying Healthy This Cold & Flu Season

Posted on Feb 12, 2025

When temperatures are cold and the days short, cold and flu cases have a tendency to spike. While staying inside during the winter can protect you from the cold weather outside, extended time indoors can expose you to viruses and lead to getting sick. Stay safe this winter (and all year round!) with these cold and flu season tips for older adults:

Know the Symptoms

Catching a cold early can help you take the right steps to support your immune system and prevent spreading illness to others. Watch for these common cold and flu symptoms:

• Runny nose, congestion, and cough
• Sore or scratchy throat
• Muscle pain, body aches, and chills
• Fatigue or headaches

Symptoms of a head cold, flu, pneumonia, and even COVID-19 can overlap, which is why it’s important to monitor how you’re feeling. If you have a high fever or your symptoms persist for more than a week, it’s a good idea to check in with your doctor or visit an urgent care center. Older adults in particular may have weaker immune systems or other health conditions that could lead to complications if not treated properly.

Practice Smart Hand Hygiene

Keeping your hands clean is one of the simplest and most effective ways to protect yourself and your loved ones from illness. Regular handwashing and using hand sanitizer can help stop the spread of germs, especially during the winter months when viruses tend to linger longer in cold temperatures.

Here are some smart hygiene habits to follow:

• Wash your hands frequently with soap and water for at least 20 seconds.
• Use hand sanitizer when soap and water aren’t available.
• Cough or sneeze into your elbow to avoid spreading germs.
• Carry tissues for easy access and dispose of them properly.
• Avoid touching your face—especially your eyes, nose, and mouth—until your hands are clean.

Get Your Flu Vaccine

One of the best ways to stay healthy during cold and flu season is to get your annual flu shot. As we age, our immune systems naturally weaken, making us more vulnerable to infections. Vaccines give your body a head start, training your immune system to recognize and fight off viruses more effectively.

Vaccines can:

• Reduce your risk of getting the flu
• Help lessen symptoms if you do get sick
• Protect those around you, especially those with weaker immune systems

In addition to the flu shot, talk to your doctor about other important vaccines, such as those for tetanus, shingles, COVID-19, and pneumonia. Some vaccines are updated regularly to combat new strains, so staying up to date each year is key.

Fuel Your Immune System with the Right Foods

The saying “You are what you eat” couldn’t be more true—especially when it comes to strengthening your immune system. A well-balanced, nutrient-rich diet helps protect your body and supports overall health, particularly during cold and flu season.

While supplements can be helpful, always check with your doctor before adding them to your routine. A natural way to boost your immunity is by incorporating these vitamin-rich foods into your meals:

• Vitamin B – Found in dairy, eggs, whole grains, and lean meats, it helps keep your energy levels up.
• Vitamin E – Nuts, seeds, and avocados are packed with antioxidants that support immune function.
• Vitamin C – Citrus fruits, bell peppers, and broccoli help fight infections and speed up recovery.
• Vitamin D – Found in salmon, tuna, egg yolks, and even sunlight, it plays a key role in immune health.

Stay Hydrated

Hydration isn’t just important in the summer—it’s essential all year long, especially in colder months when we tend to drink less water. Staying properly hydrated helps your body deliver nutrients to cells, flush out toxins, and keep your joints and organs functioning at their best.

Simple ways to stay hydrated include:

• Drinking fluids consistently throughout the day—even if you don’t feel thirsty.
• Eating water-rich foods like cucumbers, celery, oranges, and watermelon.
• Enjoying warm broths, herbal teas, and nourishing soups, a perfect way to warm up in the winter.

Stay Active & Prioritize Rest

Keeping your body moving isn’t just great for staying strong and mobile—it also helps support your immune system. Regular physical activity increases circulation, promotes heart health, and can even help your body detect and fight off potential viruses. Plus, exercise has natural anti-inflammatory benefits, keeping you feeling your best.

But just as important as movement is rest. Quality sleep—at least 7 to 8 hours per night—plays a key role in cognitive function, mood, and immune efficiency. A well-rested body is better equipped to both fight off illness and keep you energized throughout the day.

Avoid Smoking

Smoking takes a serious toll on your lungs and weakens your immune system, making you more vulnerable to respiratory infections like the flu and pneumonia. Over time, it can also make it harder for your body to fight off other illnesses.

The good news? Quitting smoking can have an immediate and lasting impact on your health. Your lungs begin to heal, your immune system strengthens, and your overall well-being improves. Do your lungs a favor and avoid or limit smoking to protect against respiratory infections.

Stay Healthy With The Virginian

The Virginian is an energetic senior living community in Fairfax, VA. Stay healthy year-round with the Health & Wellness Navigation Program, connecting residents with wellness resources from across our community. 

Contact us to learn more about our welcoming retirement community and how The Virginian can elevate your retirement experience!