As the holidays approach and temperatures drop, it’s easy to get swept up in festive gatherings, travel plans, and cozy indoor routines. Unfortunately, this time of year also brings a spike in respiratory illnesses — from the common cold to influenza, RSV, and COVID-19. A few proactive steps can help keep you and your loved ones healthy all season long.

Stay Up to Date on Vaccines
Each fall and winter, respiratory viruses circulate more widely as people spend more time indoors. The flu shot remains one of the simplest and most effective tools to reduce your risk of severe illness. If you’re eligible, ask your healthcare provider about the updated COVID-19 booster and RSV vaccine (now available for adults over 60 and certain younger individuals with chronic conditions).

Prioritize Hand Hygiene and Surface Cleaning
Hand-to-hand contact and high-touch surfaces are common transmission points for germs. Wash your hands often with soap and warm water for at least 20 seconds — especially before meals and after being in public spaces. When soap isn’t available, use a hand sanitizer containing at least 60% (ideally 60–95%) alcohol, as recommended by the CDC and WHO. Disinfecting frequently used objects like phones and keyboards can also help reduce exposure.

Strengthen Your Immune System Through Daily Habits
A strong immune system starts with consistent, balanced routines.

1. Sleep: Aim for 7–9 hours each night. Sleep loss weakens the body’s defenses against infection.
2. Nutrition: Focus on whole foods rich in vitamins C and D, zinc, and antioxidants — such as citrus fruits, leafy greens, lean proteins, and whole grains.
3. Hydration: Cool weather can be deceptively dehydrating. Keep a water bottle handy, and limit sugary drinks and excess alcohol.
4. Movement: Even brisk walks or light stretching indoors can support circulation and immunity.

Manage Stress and Prioritize Self-Care
Holiday pressure, financial strain, and busy schedules can elevate stress hormones that suppress immune response. Mindful breathing, brief breaks from screens, and scheduling downtime can help restore balance. Remember that mental health care is part of physical wellness — reach out for support if stress or seasonal mood changes become overwhelming.

Be Mindful in Social Settings
If you’re feeling under the weather, it’s best to skip that gathering and rest instead. Testing for respiratory viruses and masking in crowded indoor spaces remain practical ways to protect vulnerable family members, especially infants, older adults, and those with chronic illnesses.

The Takeaway
Good health during the holiday season doesn’t mean avoiding fun — it’s about staying mindful and protecting yourself with small, consistent choices. By keeping your immune system strong and following preventive habits, you can enjoy the warmth of the season without unnecessary sick days.

References
Centers for Disease Control and Prevention (CDC). “Respiratory Virus Season: Vaccines and Prevention.” Updated October 2025.

World Health Organization (WHO). “Hand Hygiene Recommendations.” Updated 2024.

Harvard Health Publishing. “Simple Steps to Boost Your Immune System.” 2024.

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider for personalized recommendations.