How To Protect Yourself From Getting the Common Cold This Winter

The common cold isn’t entirely preventable, but practical steps can help you reduce your risk of catching a cold and getting sick.

A cold is a viral infection of your upper respiratory tract, primarily your nose and throat, that you can get at any time of the year. Cold symptoms can include a sore throat, runny nose, congestion, and body aches.

Certain factors can increase your risk of developing a cold, but there are strategies you can implement to help prevent the spread of cold-causing germs and to support your defenses against possible infection.

Certain groups are more susceptible to colds, which are highly contagious. Here’s a breakdown of those most at risk and why:

Young children: Children are particularly prone to colds because their immune systems are still developing. On average, children may experience 6-8 colds per year, especially if they attend daycare or school, where germs can spread quickly. That’s about twice as often as adults experience colds.Older adults: Adults over 65 tend to have weaker immune responses, increasing their risk of respiratory infections like the cold. Chronic health conditions common in older adults can also put them at risk for a cold.People with weakened immune systems: Those with conditions such as HIV, people undergoing chemotherapy, or individuals taking immunosuppressive medications are more vulnerable to infections like colds.Those in close contact environments: Places like schools, offices, and public transit where people gather closely in indoor spaces can contribute to the spread of cold viruses.People in cold weather: While the cold temperature itself doesn’t cause colds, colder months push people indoors, where viruses can spread easily.

Additional risk factors that may increase the chances of developing a cold if you’re infected with a cold virus include:

Increased stressSmokingNot getting enough sleepPoor nutrition

Catching a cold is largely influenced by exposure and lifestyle, but some research suggests that genetics may play a minor role. Some people may inherit immune system traits that make them slightly more or less resilient against infections. Research on the role of genetic factors in cold susceptibility is ongoing.

No genetic test exists specifically for cold prevention. If you have autoimmune conditions or genetic immune deficiencies that may impact your susceptibility to cold viruses, discuss immune support options with your healthcare provider.

Certain precautions, like regular handwashing, may help decrease your risk of getting a cold. If you do develop a cold, other strategies can help you reduce its severity and duration.

Lifestyle Habits

Several lifestyle adjustments can make a significant difference in boosting your immune system’s ability to fend off cold viruses:

Hand hygiene: Washing your hands regularly with soap and water is one of the most effective ways to prevent colds. Aim for at least 20 seconds, especially after touching public surfaces, before eating, and after sneezing or coughing.
Sleep: Adequate rest helps support your immune health, and not getting enough sleep can increase your risk of infections like the cold. Aim for 7-9 hours of sleep each night.
Balanced nutrition: A diet rich in fruits, vegetables, lean proteins, and whole grains helps provide the vitamins and minerals your body needs to maintain a strong immune defense. Foods rich in vitamin C (such as citrus fruits, strawberries, and bell peppers) and zinc (found in nuts, seeds, and beans) may be especially beneficial.
Stress management: Chronic stress can weaken your immune system, making it harder for your body to fight off infections. Engaging in regular exercise, mindfulness practices, and hobbies can reduce stress, helping to support your immune function.
Avoid close contact when possible: During peak cold season in the winter, try to limit your exposure to crowded areas. If you know someone with cold symptoms, avoid sharing items they’ve used.

Complementary Methods

Some evidence suggests that complementary practices can be helpful additions to the strategies above for preventing a cold or improving cold symptoms. These practices include:

Steam inhalation: Breathing in steam from a bowl of hot water or in a shower may help soothe early congestion and prevent symptoms from worsening.
Essential oils: Using peppermint and eucalyptus oils in a diffuser can offer relief. These oils’ properties may help open airways and alleviate some cold symptoms.
Vitamin C supplements: Some studies suggest that taking vitamin C regularly before you get sick may shorten the duration of your cold if you develop one.

Medications

Over-the-counter (OTC) options like zinc lozenges or decongestant nasal sprays may offer symptom relief and potentially shorten the duration of a cold. Some research suggests that zinc, if taken within 24 hours of symptom onset, may reduce the severity and duration of a cold.

If you’re concerned about your risk of frequent colds, consider speaking with a healthcare provider. They can recommend personalized prevention strategies, including lifestyle changes, immune support, or, if needed, testing for underlying health conditions that may impact your ability to fight infections.

A healthcare provider can also help if you experience prolonged cold symptoms or develop complications, such as difficulty breathing, high fever, or signs of a secondary infection.

Testing/Screenings

Testing for common colds isn’t generally recommended unless you’re already experiencing prolonged or severe symptoms, in which case it may be worth distinguishing a cold from the flu (influenza) or other respiratory illnesses.

Healthcare providers can offer rapid tests to determine if you have influenza or COVID-19, which can sometimes have similar symptoms to a cold. A correct diagnosis can be useful for older adults and people with compromised immune systems, who may need targeted care if their condition worsens.

While it’s not always possible to prevent a cold, you can reduce your risk of being exposed to cold viruses or developing a cold once exposed to a virus. Regularly washing your hands, maintaining a balanced diet, and prioritizing rest are helpful strategies.

Some complementary practices, like using essential oils or taking vitamin C supplements, may offer extra support.