Tips for Cold and Flu Season

The flu and the common cold are both caused by viruses that infect the respiratory system, causing fatigue, headache, nasal congestion, cough, sore throat, and general misery. The flu tends to be more severe, and can also be accompanied by a high fever, chills, body aches, and loss of appetite. For those with healthy and resilient immune systems, both the common cold and the flu will typically resolve within 2 weeks. While many people report an improvement of cold & flu symptoms after taking a prescribed antibiotic, it is important to remember that both are caused by viruses, and not bacteria. With the development of drug-resistant ‘superbugs’, the practice of prescribing antibiotics to cold and flu sufferers is thankfully a thing of the past.

With so many signs and posters proclaiming ‘cover your cough’ and ‘sneeze in your sleeve’, it’s hard to miss the fact that we have officially entered this year’s cold & flu season. Soon, we will start to see commercials for medicated tissues, and will glare unapologetically at fellow commuters who dare to cough in our presence. On average, adults in the U.S. have 2 colds each year, with children averaging over 6 colds per year. The vast majority of these colds will occur over the winter season.

When it comes to general guidelines for preventing colds and the flu, much of it will not be surprising.
  1. Stress Management: While you may not be able to control the circumstances of your life, controlling your reaction to overwhelming situations- using various relaxation methods such as meditation or yoga- can help keep your immune system available to respond quickly and adequately to viruses that you come in contact with.
  2. Food Choices: Having a diet that is rich in fruits & vegetables and low in sugary or processed foods will help to protect your body and reduce inflammation levels that make us vulnerable to illness and infection.
  3. Good Hygiene: Be careful to wash your hands thoroughly when entering from outdoors, before eating, after using the restroom, or after spending time with someone who you know is ill.
  4. Increasing Circulation: This includes both internally and externally. Be sure to stay physically active in the colder months to maintain good circulation and fitness. Also, although many of us keep windows closed during the colder months, opening a window every so often to allow fresh air in can boost your mood and your health- especially if you live in an area with low pollution or have an air purifier in your home.
If you, or someone you love, does end up getting sick, there are several reliable home remedies that one can implement to ease symptoms and support a full recovery from a cold or flu infection.


  1. Rest: Adequate rest is vital to protect against and heal from cold and flu infections, because reducing stress plays a key role in immune function. Stress goes beyond the situations that cause us anxiety or upset, and includes the excess demands placed on a body that has not been given sufficient time to rest and recover from the demands of daily life.


  1. Hydrate: Consuming enough fluids will ensure that your organs and cells are receiving nutrients and having waste products removed efficiently. During a respiratory infection, such as a cold or the flu, drinking warm liquids like broth can help to ease sore throat symptoms and reduce congestion by loosening mucus.
  1. Probiotics: Although it has not been proven if probiotics play a role in preventing colds and the flu, those who take probiotics on a regular basis seem to have less severe symptoms when sick with a cold. Probiotics can be particularly helpful for children who attend daycare, as children who take probiotics are shown to have fewer colds.
  1. Honey: Taking honey at night can reduce coughing episodes and ease other cold symptoms. Many people will also take a combination of honey with raw garlic, for an antiviral boost, to treat and/or prevent illness throughout the winter months.
  1. Eucalyptus: Diffusing eucalyptus essential oil helps to ease nasal and chest congestion. Rubs or salves that contain eucalyptus can also be applied to the back and chest to help loosen mucus.
You may notice that some of these remedies also double as preventative measures. Be sure to sign up for our upcoming workshop to learn more about how you can strengthen and support your immune system through the coming winter months, and beyond. We hope to see you there!

Written by:
Dana McNaught, MS
Sage Contributing Writer
(2012, June 8). Girl sneezing [digital image]. Retrieved from https://kids.niehs.nih.gov/games/songs/childrens/cover-your-mouth/index.htm

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