Stay Healthy This Cold and Flu Season: Prevention and Treatment Tips

Cold and flu season is never convenient. Whether it’s a scratchy throat, a lingering cough, or a fever that keeps you in bed, these seasonal illnesses can throw off your routine fast. The good news? With the right mix of prevention, symptom relief, and care, you can make the season much easier to handle. At your local pharmacy, we’re here to help you stay healthy and feel better faster.

Cold and Flu Prevention

When it comes to cold and flu, stopping illness before it starts is always easier than managing symptoms later. Prevention should be your first line of defense.

Everyday Prevention

• Keep your home clean and germ-free. Disinfect frequently touched surfaces and improve home air quality by opening windows to bring in fresh outside air and purifying indoor air with a HEPA air purifier.¹

• Keep distance. Avoid close contact with people who are sick, and when you are sick, keep your distance from others to protect them from getting sick, too. If you are sick, stay home as much as possible for at least 24 hours until your symptoms improve and you have not had a fever without using fever-reducing medication.¹

• Practice good hygiene. Cover your mouth and nose when coughing or sneezing and avoid touching your eyes, nose, and mouth to prevent the spread of germs. Make sure to wash your hands often with soap and water. When soap and water are not available, use hand sanitizer.¹

Immune Support

A strong immune system is your body’s best defense against colds and flu. Staying active, prioritizing sleep, managing stress, and staying hydrated all promote a healthy immune system. Additionally, a nutrient-rich diet that focuses on colorful fruits and vegetables, lean proteins, whole grains, and healthy fats will support your body with the vitamins and minerals it needs to fight infections. Key immune-boosting nutrients include:²

• Beta carotene: found in sweet potatoes, spinach, carrots, mangoes, broccoli, and tomatoes.

• Vitamin C: found in citrus fruits, berries, melons, tomatoes, bell peppers, and broccoli.²

• Vitamin D: found in milk, fatty fish, and eggs.

• Zinc: found in beef, seafood, beans, nuts, and tofu.

• Probiotics: found in cultured dairy products, such as yogurt, and in fermented foods, such as kefir and kimchi.

• Protein: found in milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans, and lentils.

Vaccination

Did you know that the flu shot prevents millions of illnesses and flu-related doctor’s visits each year? The U.S. Centers for Disease Control and Prevention (CDC) recommends everyone six months and older to get a flu shot, with rare exceptions.³ Vaccination is particularly important for people who are at higher risk of serious complications from influenza, especially children, older adults, and people with chronic health conditions. For most, the CDC recommends flu vaccination in September or October for optimal flu protection.³

TIP: Did you know you can get multiple vaccines at once? Talk with your local pharmacist or healthcare provider about other vaccines you may be due for.

Managing Cold and Flu Symptoms

When cold or flu symptoms strike, the focus shifts to keeping yourself comfortable while your body fights off the infection. Simple steps like staying hydrated, resting, and using the right remedies can make a big difference in how quickly you recover. Here are some effective ways to manage symptoms and support your healing.

• Stay hydrated. Drink plenty of fluids, especially water. Warm liquids such as broth and tea can help with stuffiness. To soothe a cough, add honey.⁴

• Get plenty of rest. Your body needs rest to heal.⁴

• Soothe your sore throat. Cough drops, lozenges, and ice chips can help with sore throats. In a pinch, a saltwater gargle can help.⁴

• Relieve pain and reduce fever. Adults can take acetaminophen, ibuprofen, or aspirin. For children, children’s strength acetaminophen or ibuprofen can help relieve pain and reduce fever.⁴

• Support cough and cold symptoms. Over-the-counter decongestants and antihistamines can help ease some symptoms. Read your medication label and take as directed. If you have any questions about what you should and shouldn’t take, talk with a healthcare provider.⁴

Most colds and mild flu cases can be managed at home, but sometimes medical care is necessary. Contact your healthcare provider if you experience:⁵

• A fever that doesn’t respond to over-the-counter medication.

• Shortness of breath, chest pain, or wheezing.

• Symptoms that last more than 10 days or get worse after initially improving.

• Severe discomfort when swallowing.

• A cough that doesn’t go away for two or three weeks.

• Severe sinus pain.

Cold and flu season may be unavoidable, but with the right habits, remedies, and support, you can make it through with less stress and faster recovery. Your local pharmacy is here to guide you every step of the way, whether it’s a flu shot, supplement advice, or help finding the right relief for your symptoms.

Sources

1. https://www.cdc.gov/flu/prevention/actions-prevent-flu.html

2. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/fight-off-the-flu-with-nutrients

3. https://www.cdc.gov/flu/vaccines/index.html

4. https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403

5. https://www.unitypoint.org/news-and-articles/cold-flu-symptoms-should-you-see-a-doctor