Staying healthy during cold and flu season

Get ready for the cold season

With colder weather, the cold, flu and other respiratory viruses become more common. These illnesses can more easily make their way into the body. Whether it’s a runny nose, headache, cough, fever, or chills, no one wants to be sick -- especially during the holidays.

Jeff Haller, M.D., primary care physician at Piedmont Physicians of Midtown, offers tips for safety during cold and flu season. He shares guidance to help protect you and those around you in the months ahead.

Limit the spread of germs

Be considerate of others when sneezing and coughing. If you don’t have a tissue, cough or sneeze into your upper sleeve or elbow. Wash your hands regularly with soap and warm water for at least 20 seconds. Use an alcohol-based hand sanitizer if you can’t wash your hands.

Maintain a healthy diet

In winter, reduced sunlight lowers vitamin D exposure, essential for maintaining strong bones, supporting immunity, and promoting a healthy mood. A good way to incorporate Vitamin D into your diet with foods such as mushrooms, fish, milk and egg yolk.

Vitamin C, which can be found in citrus fruits, is also a good source of protection from respiratory illnesses.

Focus on nutrient-rich foods like fruits, vegetables and whole grains to support your immune system. These foods can help strengthen your overall health.

Incorporate exercise

The combination of colder weather and earlier nights makes it easier for even disciplined people to skip regular exercise routines.

However, the Department of Health and Human Services recommends adults 150 minutes of moderate-intensity physical activity weekly, like brisk walking. Two days of muscle-strengthening activity is also recommended each week.

Stay hydrated

Drinking enough water each day boosts your immune system to help fight viruses.

For most adults, the average daily water intake for men is about 15.5 cups and for women about 11.5 cups. In addition to plain water, consider foods like fruits and vegetables that may be high water content.

Get enough rest

A lack of sleep and rest can weaken your immune system. Aim for a consistent sleep schedule of a minimum of seven hours of sleep every night. Studies have linked adults who consistently get less than seven hours of sleep with more health issues.

Get vaccinated

Immunizations are an important part of helping to prevent the spread of respiratory illnesses, such as the flu.

“The flu vaccine can prevent numerous strains of the virus, and it can also lessen the severity of the illness for those who may still get sick,” Dr. Haller said. “It does a great job of keeping people out of the hospital and helps those with chronic conditions reduce the chance of experiencing significant events.”

You should also speak with a doctor about the latest COVID-19 vaccine schedule. A doctor can also discuss whether the RSV vaccine is right for you or your child. They can help you decide based on your specific health needs.

Listen to your body

Unfortunately, colds, influenza, and COVID-19 share some symptoms, so it’s important to take all symptoms seriously.

Both COVID-19 and flu can have varying degrees of symptoms, ranging from none to severe symptoms. Common COVID-19 and flu symptoms include fever, chills, cough, shortness of breath, fatigue, sore throat, headache, muscle aches, and nausea.

It’s important to seek care if you’re experiencing any of these symptoms.

Know where to get care

Virtual visits are a great option for patients with non-life-threatening illnesses and injuries. Virtual visits can also provide additional safety for all patients, including high-risk individuals from potentially being exposed to viruses.

“If you are sick with a cold, the flu, or COVID-19, your best form of treatment includes staying home and taking care of yourself, as well as staying in touch with your doctor,” said Dr. Haller. “Meeting with a physician in a virtual visit will keep you safe and comfortable, while also protecting others.”

Piedmont offers virtual visits with Piedmont primary care physicians, Piedmont Urgent Care, Piedmont QuickCare, and specialty practices. Piedmont also offers On-Demand virtual visits that allow patients to be seen same-day.

Emergency departments are intended for critical or life-threatening conditions. However, you will never be turned away from an emergency room when seeking care.

To find a Piedmont location near you, visit piedmont.org.

To learn more about or sign up for a virtual visit, visit https://www.care.piedmont.org/virtual-care.