Your biggest questions about colds, flu, COVID-19, and other seasonal viruses, answered

As the seasons change and the days get shorter, it’s common to start worrying about colds, the flu, and COVID-19. These illnesses can be frustrating, especially when they interfere with your day-to-day life. But understanding how to protect yourself and knowing what to do when you get sick can make all the difference. Below, we answer some of the most common questions about these seasonal viruses. 

What’s the difference between a cold, the flu, and COVID-19? 

It’s easy to confuse these illnesses because they share similar symptoms, such as a sore throat, runny nose, and fatigue. However, they are caused by different viruses and can vary in severity. 

• Colds are usually mild, with symptoms like a stuffy nose and cough. They tend to resolve on their own within a week to 10 days. 
• The flu often hits harder and faster, with high fevers, body aches, and extreme fatigue. It can lead to serious complications, especially in older adults and those with chronic conditions. 
• COVID-19 symptoms can range from mild to severe, with some cases leading to long-term health issues. Loss of taste and smell, as well as difficulty breathing, are more common with COVID-19 than with colds or the flu. 

Why do these viruses spread more in certain seasons? 

Seasonal viruses tend to thrive in colder months for a few reasons. As temperatures drop, people spend more time indoors, where viruses can spread more easily in enclosed spaces. The drier air of winter also allows viruses to survive longer and makes it easier for them to travel through the air. What’s more, the lack of sunlight during the winter months can lead to lower levels of vitamin D, which is important for a strong immune system. 

How can I protect myself from getting sick? 

Prevention is key when it comes to avoiding colds, the flu, and COVID-19. Here are some of the best ways to protect yourself: 

• Get vaccinated. The flu shot and COVID-19 vaccines are your best defense against these viruses. Vaccines reduce your risk of severe illness and help protect those around you. You can receive both vaccinations during the same visit or separately. 
• Practice good hygiene. Wash your hands frequently, especially after being in public places or touching your face. Avoid touching your eyes, nose, and mouth, as these are common entry points for viruses. 
• Cover your coughs and sneezes. Use a tissue or the inside of your elbow to prevent spreading germs to others. 

What habits can help me stay healthy all season? 

Staying healthy goes beyond just avoiding germs. Incorporating these habits into your daily routine can boost your immune system and help you stay well throughout the season: 

• Get enough sleep. Aim for seven to eight hours of sleep each night. During sleep, your body produces immune cells that help fight off infections. 
• Exercise regularly. Physical activity promotes healthy blood circulation, which helps your immune system work more efficiently. It also reduces stress and improves sleep. 
• Eat a balanced diet. Focus on whole foods that are rich in vitamins and minerals, such as fruits, vegetables, whole grains, and lean proteins. These nutrients support your immune system. 

Does sleep really affect my immune system? 

Yes, sleep plays a crucial role in keeping your immune system strong. While you sleep, your body produces proteins called cytokines, which help fight infection and inflammation. Lack of sleep can decrease the production of these protective cytokines and make you more susceptible to illness. In fact, studies have shown that people who get less than six hours of sleep per night are more likely to catch infections like colds and the flu. 

What should I eat to keep my immune system strong? 

Your immune system needs a variety of nutrients to function properly. Here are some key vitamins and minerals to include in your diet: 

• Vitamin C helps your immune cells attack and kill germs. It’s found in citrus fruits, tomatoes, and broccoli. 
• Vitamin D balances your immune system and helps fight infections. Sources include fatty fish, milk, and fortified foods. 
• Zinc is essential for immune cell function and can be found in meat, seafood, and whole grains. 

Can exercise help me avoid getting sick? 

Regular exercise not only helps you feel better overall but also boosts your immune system. Exercise increases blood flow, which allows immune cells to move more freely throughout your body. It can also help clear out bacteria from your lungs and airways, reducing your risk of respiratory infections. Plus, if you get your annual flu shot, exercise may even help enhance your body’s response to the vaccine. 

How can I cure a virus fast? 

Unfortunately, there’s no quick cure for a cold or any other viral infection. Antibiotics don’t work against viruses, but your doctor may recommend antiviral drugs to help combat the flu or COVID-19. 

If you do get the flu, antiviral medications like oseltamivir phosphate (Tamiflu®), zanamivir (Relenza®), peramivir (Rapivab®), and baloxavir marboxil (Xofluza®) can help reduce the severity of your illness. These drugs work best when started within two days of getting sick, so it’s important to contact your health care provider right away if you suspect you have the flu. 

There are also oral antiviral options for COVID-19, including Paxlovid (nirmatrelvir with ritonavir) and Lagevrio (molnupiravir), as well as an intravenous antiviral, Veklury® (remdesivir). Like the flu antiviral medications, it’s important to start taking these as soon as possible. Talk to your health care provider about whether an antiviral is a good option for you. 

Ultimately, the best approach is to take care of your body while it fights off the infection. Here’s what you can do to feel better: 

• Rest. Your body needs energy to fight off the virus, so get plenty of sleep and avoid strenuous activities. 
• Stay hydrated. Drink plenty of fluids, such as water, herbal tea, and broth. This helps keep your throat moist and makes it easier to expel mucus. 
• Use over-the-counter medications. Pain relievers like acetaminophen or ibuprofen can help reduce fever and relieve body aches. Decongestants and cough suppressants can also ease symptoms. 

What should I do if my symptoms get worse? 

If your symptoms worsen or don’t improve after a few days, it’s important to seek medical advice. This is especially true if you have underlying health conditions like asthma, diabetes, or heart disease. Keep an eye out for signs that you may need to see a doctor, such as: 

• Persistent fever 
• Difficulty breathing 
• Chest pain 
• Dehydration 

If you’re taking daily medication for a chronic condition, talk to your doctor about how to manage your medication while you’re sick. They can help you create a sick-day plan to prevent complications. 

Are there any home remedies that actually work? 

While there’s no magic cure, some home remedies can help you feel more comfortable while you recover: 

• Humidifiers add moisture to the air, which can ease a sore throat and clear up congestion. 
• Steamy showers can temporarily relieve sinus pressure and body aches. 
• Herbal teas and honey can soothe a sore throat and suppress a cough. 

Remember, if you develop a high fever that lasts more than a few days or experience worsening symptoms, it’s important to seek medical attention. 

While it’s impossible to avoid seasonal viruses completely, taking proactive steps can help you stay healthier and recover faster. By understanding how these viruses work, practicing good hygiene, and maintaining healthy habits, you can give your body the best chance to fight off infections. Stay informed, stay prepared, and take care of yourself this season.