Flu & Cold Prevention: Simple Daily Habits That Work

During the winter months, the cold weather makes us more likely to catch colds and the flu, sometimes leading to days of discomfort and even serious illness. Viruses spread through coughs and sneezes when we are within 2 metres of others, and they can survive on surfaces for up to 24 hours.
However, with a few simple daily habits, we can lower the risk of getting sick and also prevent the spread of illness to those around us.

Let’s explore the practical steps we can take to protect ourselves from colds and flu so we can enjoy the winter season feeling healthy and strong!

1. Wash and Sanitise Hands Thoroughly

Good hand hygiene is one of the most effective ways to stop viruses from spreading.

• Always wash your hands after going out, before eating, and after using the toilet.

• Use soap and wash for at least 20 seconds for the best effect.

• If you can’t wash your hands, use an alcohol-based sanitiser.

This simple habit significantly reduces your chances of catching a cold or flu.

2. Wear a Mask in Crowded Places

Masks help block droplets and protect both you and those around you.

• Wearing a mask on public transport or in crowded indoor spaces can greatly reduce exposure to viruses.

It’s a small effort that makes a big difference during peak flu season.

3. Keep Rooms Well Ventilated

Viruses thrive in stagnant air.

• Open windows or use ventilation systems every 1–2 hours to refresh the air and reduce the buildup of germs.

Good airflow is especially important in winter when homes tend to stay shut.

4. Build Strong Immunity Through Healthy Habits

A resilient immune system is your best natural defence. Focus on:

• Balanced meals rich in Vitamin C, Vitamin D, and protein

• 7–8 hours of quality sleep

• Regular moderate exercise

These habits not only help prevent illness but also boost your energy, mood, and skin health.

5. Keep Indoor Humidity at a Healthy Level

Dry air weakens your throat’s natural defences and allows viruses to thrive.

• Aim to maintain 50–60% humidity using a humidifier or by placing water near heaters.

A well-humidified environment can noticeably lower your risk of infection.

6. Disinfect Frequently Touched Items

Some viruses can survive on surfaces for hours.

• Wipe down doorknobs, phones, keyboards, and light switches regularly.

This is especially important if someone in the household is feeling unwell.

7. Consider the Flu Vaccine

The flu vaccine doesn’t guarantee complete prevention, but:

• It significantly reduces the risk of severe symptoms and complications.

For children, older adults, and those with busy schedules, vaccination provides an extra layer of protection.

8. Stay Hydrated

Water supports essential immune functions and helps your body flush out toxins.

• Aim for 6–8 glasses of water a day.

• Herbal teas and warm soups are great options in colder months.

If your throat feels dry, take it as a sign to drink more.

9. Prioritise Rest

Lack of sleep weakens your immune system, making you more vulnerable.

• Create a calming bedtime routine.

• Keep screens away at night.

• Aim for 7–9 hours of sleep.

A well-rested body is stronger, healthier, and more protected.

10. Move Your Body Daily

Exercise boosts immunity, reduces inflammation, and helps manage stress. Aim for a balanced mix of movement throughout the week:

• Moderate Cardio Exercise – Enhances circulation and strengthens your immune response

• Moderate Strength Training – Supports metabolic health and reduces inflammation

• Mind–Body Workouts – Promotes relaxation and lowers stress levels

Conclusion

There are many steps we can take to lower the risk of catching the flu or common colds. You may already know most of these measures, but the key is how consistently we practise them and how well we turn them into habits, especially during times when illnesses are spreading.

Alongside your daily healthy habits, such as eating a balanced diet, getting good sleep, exercising regularly, and managing stress, there are a few extra actions you can take during flu season: wash your hands thoroughly for at least 20 seconds, keep indoor humidity between 50–60%, wear a mask in crowded places, and consider getting the flu vaccine depending on your health needs.

By maintaining these simple habits, we can enjoy the winter holidays feeling healthy, energised, and ready to celebrate the season!