We’ve hit that time of year again. Cold and flu season is here, and you can throw in a little COVID-19 for good measure as well.
As of late January 2025, the Centers for Disease Control and Prevention estimates COVID-19 cases are growing in nine states while influenza cases are on the rise in 40 states.
What’s more, the CDC estimates that between October and mid-January, the U.S. had:
- 16 million to 28 million flu cases
- 190,000 to 420,000 hospitalizations from flu
- 8,300 to 41,000 flu deaths
It’s hard to pinpoint flu numbers more precisely because, among other reasons, “not everyone who experiences an influenza illness will seek medical care or be tested for influenza,” the CDC says.
How can you protect yourself and your family from catching the flu? For one thing, get a flu shot if you’ve not already had one. It’s not too late to be inoculated; immunity takes about two weeks to kick in, the CDC says.
And there’s plenty more you can do. Avoid the following behaviors to increase your chances of fending off the flu bug as well as other respiratory illnesses.
1. Being a couch potato
It feels great to curl up on the couch when the weather outdoors is cold and nasty.
But avoiding exercise primes us not only for a variety of chronic illnesses — including heart disease, cancer and diabetes — but also for respiratory infections. As we’ve reported:
“According to a 2014 study of some 4,800 people by the London School of Hygiene & Tropical Medicine, doing at least 2.5 hours of vigorous exercise per week reduces your risk of catching the flu or a similar illness by around 10%.”
Here’s how exercise is thought to boost immunity:
“The lowered risk for severe COVID-19 and other [acute respiratory infections] in physically active groups is attributed to exercise-induced immunoprotective effects, including enhanced surveillance of key immune cells and reduced chronic inflammation.”
2. Touching your face
Your nose, mouth and eyes all offer opportunities for a respiratory infection like flu to get a foothold.
Here’s how it works, according to the CDC:
“Most experts think that flu viruses spread mainly by droplets made when people with flu cough, sneeze, or talk. These droplets can land in the mouths or noses of people who are nearby (usually within about 6 feet away) or possibly be inhaled into the lungs. Less often, a person might get flu by touching a surface or object that has flu virus on it and then touching their own mouth, nose, or possibly their eyes.”
Reduce your chances of illness by keeping your hands off your face.
3. Vaping
E-cigs are thought to weaken the body’s immune system, increasing the chance for an infection to take hold.
U.S. Department of Veterans Affairs scientists working at VA San Diego and the University of California San Diego found that, by interfering with a type of white blood cell known as neutrophils, vaping could weaken resistance to infections.
Separate research, at Johns Hopkins Bloomberg School of Public Health, adds that vaping produces potentially dangerous chemical fumes similar to those found in nicotine cigarettes.
4. Not getting enough sleep
Getting too little sleep or poor quality sleep also is thought to undermine resistance to infections, including flu.
Getting enough sleep won’t guarantee that you won’t catch the flu. But getting at least seven hours of shut-eye can help you resist colds, a 2015 University of California San Francisco study found.
Too little sleep is believed to mess with the body’s production of cytokines. That’s an immune system substance important in fighting cancers, infections and other diseases.
5. Not washing your hands
Washing your hands regularly for at least 20 seconds to prevent the spread of bacteria, viruses and other germs is basic healthy behavior around the world today. But that wasn’t always the case.
In 1847, Hungarian physician Ignaz Semmelweis observed that a disease (puerperal fever) found in some hospital patients occurred more often where physicians performed autopsies and also attended to patients.
This was before the common acceptance of germ theory (that certain microscopic organisms spread certain diseases) or routine hand-washing in hospitals.
“The fact of the matter is that the transmitting source of those cadaver particles was to be found in the hands of students and attending physicians,” Semmelweis wrote.
He mandated that people working in his department wash their hands in a chloride solution. His discovery did not endear him to his department head, though, and hand-washing remained controversial for some time.
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