Every year, as the weather cools and people spend more time indoors, cases of coughs, sore throats, and fatigue begin to rise. While we often call this period “flu season,” it’s not only influenza that spreads — it’s a mix of viruses such as rhinovirus, RSV, and adenovirus circulate at the same time, which often produce similar symptoms.
According to Dr. Antti Rintanen, a doctor and founder of The Internet Doctor, “flu season” is really about the body’s overall ability to handle multiple infections — and that depends much on daily habits and as well on luck.
Here’s how to strengthen your immune system and stay more healthy during the months when everyone seems to be coughing and sneezing.
1. Understand What “Flu Season” Really Means
Flu season isn’t limited to influenza. It’s a general term for the time of year when respiratory infections are most common — typically late autumn through early spring. The colder weather, dry indoor air, and close contact in enclosed spaces make it easier for viruses to spread.
Most of these infections share overlapping symptoms: sore throat, fever, runny nose, and fatigue. The difference is that influenza tends to hit harder and faster, with higher fever and body aches, while other viral infections may stay milder but last longer.
Some conditions, like laryngitis, can develop as a side effect of these seasonal viruses. Laryngitis often occurs when the vocal cords become inflamed typically after a viral infection — and yes, it can be contagious during the early stages.
2. Build Everyday Habits That Strengthen Immunity
Your immune system doesn’t turn on overnight — it’s shaped by what you do every day. Dr. Rintanen recommends focusing on steady, realistic habits that make your body more resilient:
- Eat nutrient-rich foods. Fill your plate with colorful fruits, vegetables, and lean proteins. Vitamins D and C, zinc, and omega-3 fatty acids all support immune cell function.
- Stay hydrated. Fluids help maintain mucus membranes in your nose and throat, that act as your body’s first line of defense against airborne germs.
- Sleep consistently. During deep sleep, your body releases cytokines — proteins that help fight infections. Aim for 7–9 hours each night.
- Move your body. Moderate exercise, like walking or cycling, improves blood flow, mood, and immune system circulation.
“Small habits done consistently are far more protective than short bursts of supplements,” Dr. Rintanen explains.
3. Keep Germs From Spreading
The viruses behind seasonal illnesses spread easily through coughs, sneezes, handshakes and contaminated surfaces. While complete avoidance isn’t realistic, a few mindful steps can dramatically lower your risk:
- Wash your hands often, especially after being in public spaces and after shaking hands.
- Avoid touching your face when possible — it’s the fastest route for viruses to enter through the eyes, nose, and mouth.
- Use hand sanitizer when soap and water aren’t available.
- Disinfect high-touch surfaces like phones, doorknobs, and keyboards regularly.
Simple hygiene isn’t glamorous, but it’s scientifically one of the most effective tools we have against infection.
4. Manage Stress Before It Manages You
Chronic stress doesn’t just wear you down mentally — it weakens your immune system. Elevated cortisol levels interfere with how your body regulates inflammation and produces immune cells. Over time, a less active immune system means slower recovery and increased susceptibility to everyday viruses.
You don’t need a complicated routine to manage stress effectively. Even five minutes of deep breathing, stretching, or quiet reflection can reset your nervous system. Daily consistency matters more than duration.
As Dr. Rintanen puts it, “Your immune system doesn’t work in isolation — it’s connected to your mind and body. When stress levels drop, immune efficiency rises.”
5. Know When to Rest and When to Seek Help
If you feel run down, you shouldn’t always push through it. Rest gives your immune system the energy it needs to fight off infection. Trying to “power through” often only prolongs recovery and risks spreading germs to others.
Stay home if you develop a fever or a persistent cough, and give your body time to recover fully before returning to work or exercise.
However, if symptoms worsen — for example, difficulty breathing, high fever, or prolonged fatigue — it’s best to consult your doctor. Some viral infections can progress to bacterial complications like sinusitis or bronchitis, especially in those with weakened immunity.
6. Support Your Community’s Health
Protecting yourself also protects others — especially infants, older adults, and those with chronic illnesses who may be more vulnerable.
- Cover your mouth when coughing or sneezing.
- Wash and disinfect your hands regularly
- Avoid visiting others if you’re ill.
- Keep tissues or hand sanitizer handy when traveling or in public spaces.
A community that follows these simple steps keeps flu season manageable for everyone.
Final Thoughts
“Flu season” may sound inevitable, but your risk isn’t fixed. By strengthening your immune system, practicing good hygiene, and taking time to rest, you can dramatically reduce your chances of getting sick — or at least bounce back faster if you do.
As Dr. Rintanen says, “Good health during flu season isn’t about avoiding every virus — it’s about giving your body the tools to handle them well.”