When the weather gets colder, many people face an increase in seasonal illnesses. Cold and flu season can be especially tough for older adults because the immune system naturally weakens with age. This makes it easier to catch viruses and harder to recover quickly.
The good news is that there are simple, proven steps you can take to protect your health. With the right habits, you can support your immune system, lower your risk of infection, and stay active all season long.
9 Proven Tips to Stay Healthy During Cold and Flu Season
1. Get Vaccinated to Protect Against Flu and Other Illnesses
Getting vaccinated is one of the best ways to reduce your risk of serious illness during cold and flu season. The Centers for Disease Control and Prevention recommends the flu vaccine for adults over 65, as it can help lower the risk of infection and prevent severe complications.
You may also want to ask your doctor about other recommended vaccines, such as the pneumonia vaccine and the updated COVID-19 booster. Vaccines don’t just protect you, they help keep your family, friends, and community safe too.
2. Wash Your Hands Often to Prevent the Spread of Germs
Handwashing remains one of the simplest and most effective ways to stop the spread of viruses. Cold and flu germs can live on surfaces like doorknobs, shopping carts, and money for hours.
Wash your hands with warm water and soap for at least 20 seconds, especially after going out in public or touching shared objects. If you can’t access soap and water, a hand sanitizer with at least 60% alcohol is a good backup.
Keeping your hands clean helps you avoid transferring germs to your mouth, nose, or eyes, where viruses can enter your body.
3. Eat Immune-Boosting Foods Every Day
A healthy diet plays a major role in protecting your body from illness. Eating nutrient-rich foods helps your immune system fight off viruses more effectively.
- Vitamin C supports immune cell function and can be found in oranges, bell peppers, and broccoli.
- Zinc helps your body respond to infections and is found in beans, nuts, and poultry.
- Healthy fats like those in olive oil, avocados, and salmon help lower inflammation.
- Fiber supports gut health, which is closely connected to immunity.
Eating colorful fruits and vegetables, whole grains, and lean proteins gives your body the nutrients it needs to stay strong.
4. Stay Active with Gentle Daily Movement
Physical activity is a key part of staying healthy, especially for older adults. You don’t need intense workouts to see benefits. Even moderate activities, such as a daily 20-minute walk, gentle stretching, or chair yoga, can improve circulation, strengthen lungs, and boost mood.
Studies show that regular, moderate physical activity can lower the risk of respiratory infections in older adults by helping the immune system function more efficiently . Exercise also helps maintain muscle strength and balance, which reduces the risk of falls—a critical factor in overall senior health.
5. Stay Hydrated to Keep Your Body Strong
Drinking enough fluids is essential, especially during cold weather when many people forget to hydrate. Staying hydrated keeps your nasal passages and throat moist, making it harder for viruses to enter your body.
Aim to drink six to eight glasses of water per day, unless your healthcare provider gives you different instructions. Herbal teas, warm broths, and water-rich fruits like oranges and watermelon are great options.
Good hydration supports your body’s natural defenses and keeps your energy levels steady.
6. Prioritize Quality Sleep Every Night
Getting enough restful sleep is one of the most effective ways to keep your immune system strong. While you sleep, your body produces cytokines, which help fight infections and inflammation.
The National Sleep Foundation recommends 7 to 8 hours of sleep per night for older adults. To improve your sleep quality:
- Turn off screens an hour before bedtime.
- Keep your room cool and quiet.
- Try gentle stretching or breathing exercises before bed.
Even a short nap during the day can give your immune system a helpful boost.
7. Be Careful in Crowded Indoor Spaces
Cold and flu viruses spread easily in crowded areas, especially during winter. When possible, avoid spending too much time in places like busy stores, waiting rooms, or public transportation.
If you do need to go out, wearing a mask can reduce your exposure to germs. Keeping a safe distance from others and avoiding close contact with people who are sick can also help.
Combining vaccination, handwashing, and mask use creates a strong defense against seasonal illnesses.
8. Manage Stress to Support Your Immune System
Chronic stress can weaken your immune system and make it easier to get sick. Managing stress in healthy ways can improve both your mental and physical well-being.
Some effective stress management techniques include:
- Deep breathing or meditation
- Gentle stretching or light exercise
- Spending time in nature
- Talking with friends and family
Staying connected with loved ones is especially important. Social isolation can increase stress and affect your immune response. Regular calls or visits with family and friends can help you feel supported and healthy.
9. Keep Your Home Clean and Well-Ventilated
A healthy home environment can reduce your risk of getting sick. Cold and flu viruses often spread through shared spaces, so disinfect high-touch areas like doorknobs, light switches, remote controls, and countertops.
When the weather permits, open windows to allow fresh air to circulate. Using HEPA filters or air purifiers can help remove airborne particles, especially in shared living spaces.
Creating a clean, fresh environment makes it harder for germs to spread and easier for your body to stay healthy.
Final Thoughts on Staying Healthy During Flu Season
Cold and flu season doesn’t have to mean weeks of feeling tired and unwell. By combining vaccines, good hygiene, healthy eating, regular movement, hydration, and quality rest, you can give your body the best chance to stay strong all winter long.
Always check with your healthcare provider before making any big changes to your health routine, especially if you have chronic conditions or take daily medications.
Senior Life Pharmacy makes it easier to stay on track with your health by offering pre-sorted medications, on-time refills, and delivery right to your door. That means you can focus on feeling your best without worrying about managing your prescriptions.
Staying healthy during cold and flu season is about more than just avoiding illness. It’s about feeling energized, connected, and ready to enjoy the moments that matter most.
