The 10 Worst Things You Can Do During Cold and Flu Season

Cold and flu season doesn’t need much help to start spreading. But certain habits act like open windows for germs, turning minor exposure into full-blown sick days. From skipping vaccines to skimping on sleep, the little things you do (or don’t do) can make a big difference. Let’s run through the worst offenders, so you’ll know what not to do if you want to stay on your feet this season.

10 Things to Avoid During Cold and Flu Season

1. Skipping Your Flu Shot

The flu vaccine isn’t perfect, but it’s one of the best defenses we’ve got. During the 2023–2024 season, the CDC estimates flu vaccination prevented about 9.8 million illnesses, 4.8 million medical visits, 120,000 hospitalizations, and 7,900 deaths. Skipping it leaves your immune system with less protection, especially if you’re managing a chronic condition like asthma or diabetes. Plus, it protects the people around you who might be more vulnerable.

Don’t wait until everyone in your office is already sniffling. The flu shot takes about two weeks to fully kick-in, and experts recommend getting your annual vaccine in October for best results. If you haven’t yet, now is the time!

2. Skimping on Sleep

Your body does most of its repair and immune-boosting work while you’re asleep, and shortchanging yourself on rest is one of the fastest ways to tank your immune system. When you’re sleep-deprived, your body produces fewer infection-fighting antibodies and cells. Aim for 7 to 9 hours of quality sleep every night so your body has the energy it needs to fight off what’s going around.

3. Ignoring Handwashing

Hand sanitizer has its place, but soap and water are still the gold standard. Rushing through it or skipping altogether means germs get a free ride from doorknobs, phones, and keyboards straight into your system.

You need soap, water, and at least 20 seconds of scrubbing (yes, the full “Happy Birthday” song) to really get rid of germs. Wash before you eat, after you’ve been in public spaces, after coughing or sneezing, and especially after using the bathroom. And don’t just rinse! Actually scrub between your fingers and under your nails where germs love to hide.

4. Touching Your Face

The average person touches their face 23 times per hour, and every time you do, you’re giving germs a free ride to your eyes, nose, and mouth. The more often you rub your eyes or rest your chin in your hand, the easier it is for germs to move in. Try to avoid touching your face as much as possible, especially when you’re in public spaces. If breaking the habit feels impossible, make handwashing your backup plan.

5. Powering Through When You’re Sick

It might feel noble to tough it out at work or school, but it’s a lose-lose. You prolong your own recovery and risk spreading your illness to everyone else.

The flu virus can spread to others up to six feet away, and you’re contagious starting one day before symptoms even appear and for up to seven days after getting sick. Schools are especially notorious germ factories, and one sick kid can infect an entire classroom within days. Keep kids home until they’ve been fever-free for at least 24 hours without medication.

And remember: staying home doesn’t just mean skipping work or school. That “quick” grocery run or gym session? You’re touching shopping carts, door handles, weights, and cardio machines that dozens of other people will touch within hours. Plus, exercising while sick actually weakens your immune response and can prolong your illness or lead to more serious complications. Stay home, recover fully, and then get back to your routine.

6. Neglecting Hydration and Nutrition

Cold weather makes it easy to forget about water, and comfort foods don’t always check the nutrition box. But your body relies on fluids and vitamins to keep the immune system humming. Dehydration thickens mucus and makes it harder for your body to fight off infections, while poor nutrition depletes the vitamins and minerals your immune cells rely on.

Drink plenty of water throughout the day (aim for at least 8 glasses), eat a balanced diet rich in fruits and vegetables, and don’t rely on coffee and vending machine snacks to get you through the day. Foods high in vitamin C, vitamin D, and zinc can give your immune system an extra boost during peak cold and flu season.

7. Not Covering Your Cough or Sneeze

Ever heard of “say it, don’t spray it”? A single sneeze can spray droplets up to 26 feet away that will linger in the air for up to 10 minutes; when you cough, thousands of infected droplets are projected outward at speeds over 50 miles per hour.

Covering your cough or sneeze with your hand might feel instinctive, but it spreads germs to every surface you touch next, from doorknobs to phone screens. Use the inside of your elbow, or better yet, a tissue that you immediately throw away. And if you do accidentally sneeze into your hands, wash them immediately.

8. Ignoring Early Symptoms

Brushing off fatigue, a sore throat, or a low-grade fever doesn’t make them go away. It just gives the virus more time to dig in. Pay attention to your body, and if you have a condition that makes flu complications more serious, don’t delay reaching out for care.

9. Thinking “A Little Stress” Won’t Hurt

Chronic stress is like kryptonite for your immune system. When you’re stressed, your body releases cortisol, which suppresses immune function over time. During the already-stressful holiday season, this matters even more. Find healthy ways to manage stress, whether that’s exercise (when you’re not sick), meditation, time with friends, or just saying no to a few extra commitments.

10. Ignoring Your Chronic Conditions

If you have a chronic respiratory condition like asthma or COPD, cold and flu season isn’t the time to get lax with your management plan. People with chronic lung conditions are at higher risk for serious complications from respiratory infections, including pneumonia and acute exacerbations that can lead to hospitalization. A simple cold can quickly spiral if you’re not staying on top of your daily medications and monitoring your symptoms closely.

Make sure you have your rescue inhalers, nebulizer supplies, and any other prescribed medications fully stocked before the season hits full swing. And if you notice your symptoms worsening, don’t wait to contact your healthcare provider.

Stay Safe This Cold and Flu Season

The truth is, staying healthy during cold and flu season isn’t just about what you do right. It’s about cutting out the things that make it harder for your body to fight back. Skip the bad habits, stick to the basics, and give your immune system the support it needs.

And if you’re managing a condition like asthma or diabetes, staying ahead of cold and flu season matters even more. That’s why America’s Best Care Plus is here with the trusted supplies and support you need, delivered straight to your door.