25 Great Ways to Prevent Cold, Flu and COVID

8. Don't overlook the RSV vaccine

RSV is a leading cause of pneumonia and hospitalization in older adults. In a typical year, it sends an estimated 60,000 to 120,000 people age 65 and older to the hospital and causes 6,000 to 10,000 deaths. Vaccines approved in the past few years can greatly reduce that risk, Thottingal says. The CDC recommends vaccination for everyone 75 and older, as well as adults 50 and up with certain health risks. Yet uptake has been low; fewer than half of adults 75-plus, and just 38 percent of those 60 to 74, have gotten the shot. That’s troubling, Thottingal says, because these vaccines have been shown to be both effective and safe.  

If you’ve already been vaccinated, you’re already protected and don’t need another dose this season. (For more details, see Who Needs to Get the RSV Vaccine?)

9. Know if you’re at higher risk of COVID-19

Before this year, COVID-19 vaccines were recommended to almost everyone who was 6 months and older. This year’s vaccines, however, have been approved for a narrower population: all of those age 65 and older and younger people with a condition that puts them at higher risk. The CDC recommends that those 65 and older use “shared clinical decision-making” that includes a discussion between a health care provider (including pharmacists) and a patient. If you’re under 65, the CDC recommends shared decision-making and taking health conditions that increase risk into account. 

Don’t assume you’re low-risk, doctors say. Research shows that about two-thirds of American adults under age 65 have one or more risk factors, such as being overweight, a heart condition or a mood disorder such as depression. “If you want the vaccine, go to your pharmacist or health care provider and say, ‘I’m at risk,’” Weber suggests. “One of the risk factors is a sedentary lifestyle … so there are a lot of people who would fit into that.” No vaccine is perfect, he says, but the booster significantly reduces your risk of getting seriously ill or dying from COVID. For more details and updates on the latest recommendations, see What to Know About Getting a COVID-19 Vaccine This Fall.

10. Consider a mask in crowded spaces

If you’re going to the theater, a concert or traveling by train or plane, wearing a mask can help protect you if the people around you are sick. Weber says he always wears a mask when traveling. “If you’re at a supermarket and someone starts sneezing or coughing near you, you can just walk away from that,” he says. But if you’re on a plane, “and someone’s nose is six inches away from you and they’re coughing on you, the world’s best air-handling system is not necessarily going to protect you.” Weber and other doctors say it’s especially helpful to wear a mask while in the terminal, boarding and deplaning. While most commercial planes have HEPA filters and circulate air frequently, the systems typically don’t operate at full capacity when the plane is on the ground. For more tips, see How Can I Stay Safe From COVID-19 During Holiday Travel?

11. Hold off on shots if you’re feeling ill

If you’re feeling under the weather — whether you’re battling a cold or fighting a urinary tract infection — hold off on getting vaccinated until you’ve recovered, Thottingal advises. Being moderately or severely ill temporarily weakens the immune system, so your body may not have the resources to fight the infection and build strong protection from the vaccine. Waiting until you feel better will ensure your body mounts a more robust response, Thottingal says.

12. Maximize your vaccine protection

Want your vaccines to pack more punch? Maizes says there are simple steps you can take to boost their effectiveness. Getting a flu shot in the morning rather than the afternoon triggers a stronger antibody response in older adults, according to a 2022 randomized controlled trial published in Immunity and Aging. Research also shows that exercising before immunization can enhance your body’s response; Maizes recommends doing some arm exercises — think biceps and deltoids — in the hours before the injection. Taking probiotics and getting a good night’s sleep before a vaccine also give your body an extra boost, Maizes says.

13. Add raw garlic to your diet

To boost immunity, aim for a diet filled with antioxidant-packed fruits and vegetables, and light on processed foods, Maizes says. But if you want one food to focus on, Maizes suggests garlic. Long studied for its immune-boosting properties, garlic has natural antimicrobial and antiviral power. Studies show that people who consume garlic regularly get fewer respiratory infections and recover faster when they do get sick. To get the benefits, it’s best to eat garlic raw, Maizes says, because cooking deactivates its antimicrobial properties. Try mixing a chopped clove into salad dressing, stirring it into a dish just before serving, or Maizes’s favorite: Blend it with cream cheese and spread it on toast or a bagel. “I recommend it to everyone,” she says. You just might want to keep a toothbrush and mouthwash handy. For more cold-and-flu-fighting foods, see 8 Superfoods for Your Immune System.

14. Keep your distance

While the 6-foot rule popularized during the pandemic has been criticized as overly simplistic, there’s little doubt that giving others a little extra space, especially if they’re coughing or sneezing, will help protect you. “There actually is data to show that when people are producing droplets, a lot of those droplets will fall [within] about six feet,” says Martinello. 

That said, forceful sneezes can sometimes send droplets much further as far as 25 feet, according to one study — so pairing distance with other protective measures is your best bet for staying healthy.

15. Run a humidifier

Barron recommends running a humidifier during the winter months to keep indoor air moist. Moist air helps keep your nasal passages hydrated, creating a natural barrier against germs, and can also help reduce airborne viruses. A 2022 study in Clinical Infectious Diseases found that keeping indoor humidity around 40 to 60 percent cut virus levels in the air by half, potentially lowering the amount of virus you breathe in. If you use a humidifier, make sure you clean it regularly to prevent mold and bacterial buildup, Barron advises. 

16. Open a window at gatherings

If you’re at a family gathering and Aunt Martha is coughing up a storm, ask the host if you can let in a little fresh air, Martinello suggests. Because influenza, COVID-19 and other viruses can remain airborne for a while, “diluting the virus out by having an open window or air circulating … can make for a safer environment,” he says.  A 2024 study published in Building and Environment found that opening windows in classrooms significantly reduced infection risk and lowered the viral particles in the air over an eight-hour period. 

17. Wash your hands often

Keeping your hands clean is one of the simplest ways to stop germs from spreading, and research shows the more you wash your hands, the lower your chances of getting sick. Don’t just rub your palms together, Barron advises. Instead, scrub with soap and warm water for at least 20 seconds (Sing “Happy Birthday”), making sure to cover the front and back of your hands, between your fingers and under your nails. 

If soap and water aren’t available, use a hand sanitizer with at least 60 percent alcohol. Hand-washing is especially important before eating, after using the restroom, before putting in contact lenses or after touching commonly used surfaces like door handles. Here is a video on How to Wash Your Hands the Right Way.

18. Use a paper towel to dry, not a hand dryer or shared towel

The last thing you want to do after you’ve just washed your hands is re-expose yourself to germs. But that’s what can happen when you use a hand dryer, Weber says. A 2024 study published in the journal Aerosol Science and Technology added to research showing that dryers can blow bacteria onto your clean hands and around the room. Shared hand towels aren’t any better, Barron says: “If someone didn’t wash their hands really well and then you’re drying your hands on that same towel, you may be reintroducing germs without realizing it.” 

Grab a paper towel instead, Barron and Weber suggest, and use it to turn off the faucet and open the bathroom door as well. If a paper towel isn’t available, applying a small amount of alcohol-based hand sanitizer will kill any lingering germs.

19. Try not to touch your face

Research indicates we touch our faces up to 800 times a day! And each time you rub your eyes, scratch your nose or put something in your mouth without washing your hands, you give germs an easy way to get in, Barron says. So make a conscious effort to keep your hands away from your face. If you really need to scratch an itch, use the sleeve of your shirt, she suggests. It has probably come into contact with fewer surfaces than your hands, which are the main culprits for transmitting viruses. 

20. Sweat it out in a sauna

Some research suggests that using a sauna once or twice a week could cut your chances of getting a cold in half, Maizes says. Experts aren’t entirely sure why: It could be the warm, moist air helping your nose and throat, or the boost in body temperature. In a 2023 study, University of Tokyo researchers found that higher body temperatures appear to help the body fight viruses by supporting infection-fighting gut microorganisms. If nothing else, spending time in the sauna can help melt away stress, which has been shown to be beneficial for your overall health.

21. Clean and disinfect surfaces correctly

Regularly cleaning surfaces with a disinfectant spray or wipe helps to prevent the spread of germs, but it only works if you do it right. Many people wipe a surface dry immediately after spraying, Barron says, but if you want the sanitizer to kill the germs, the surface needs to stay wet for a specified amount of time, often around 30 to 60 seconds. 

“If you look on label, there is actually a time,” Barron says. If you wipe the spray away too soon, you’re just cleaning, not sanitizing.

22. Sanitize your phone

Your phone goes everywhere with you — and picks up germs along the way — but people often don’t think to sanitize it, Barron says. Many people take their phones with them to the bathroom or use them while they’re eating, making it easy for bacteria and viruses on the screen to transfer to your hands and then to your mouth or face. Barron recommends wiping your phone down regularly.

23. After exposure, ask your doctor about antivirals

If you know you’ve been exposed to flu but don’t have symptoms yet, reach out to your doctor to ask about antiviral medications, Weber and Martinello suggest. Antiviral drugs for influenza don’t just treat illness; they can also lower your risk of getting sick in the first place. A 2024 meta-analysis of 33 trials published in The Lancet found that antivirals significantly reduced the risk of getting the flu in people at higher risk if started within 48 hours of exposure. Xofluza (baloxavir marboxil), the newest antiviral for flu, is just a one-time pill, making it especially easy to take, although it can sometimes cause diarrhea.

If you’re already sick with COVID or the flu, it’s important to call your doctor right away, because antiviral treatments only work if you start them early, Weber says. For flu, medications work best within 48 hours of symptom onset. For COVID, Paxlovid can be started within five days.

24. Try a nasal rinse

Rinsing your nasal passages with a saline solution — using a neti pot or pre-made packets — lowers the viral count in your nose, Maizes says. A 2025 systematic review published in the journal Laryngoscope found that people who rinsed several times a day after COVID-19 exposure had lower nasal viral loads, cleared the virus faster and had less severe symptoms compared to those who didn’t rinse. Maizes notes that even a single rinse to clear mucus after a known exposure may make a difference: “Usually the route of a respiratory illness is through your nose,” she explains. Rinsing your nasal passages can clear out any viruses lurking there, possibly preventing you from getting sick. Be sure to use only distilled, sterile or boiled and cooled water — never tap water. It can contain harmful microorganisms.

25. Keep zinc lozenges on hand

Zinc is essential for a healthy immune system, Maizes says. “It interferes with the ability of a virus to reproduce and spread,” she explains. While zinc supplements haven’t been proven to prevent colds, research indicates they may reduce the duration of cold symptoms by about two days if taken within 24 hours of onset. Maizes suggests taking one at the first hint of symptoms. Lozenges are useful, she says, because they put zinc right on your throat when you feel the first tickle or scratch.