8 tips to avoid catching a cold this season

As the weather cools and the cozy season begins, so do runny noses and scratchy throats. While colds are a fall cliché, that doesn’t mean you have to accept one as unavoidable.

With a few smart, science-backed tips from health care professionals, you can boost your defenses and get through the season with more warm drinks and fewer tissues.

1. Keep Your Immune System Happy With Sleep

Skipping sleep for late-night scrolling or “just one more episode” may feel harmless, but it can lead to a runny nose the next morning. Your body needs consistent rest to recharge and produce infection-fighting white blood cells. The CDC recommends that adults aim for seven to eight hours of quality sleep each night to give their immune system the best chance of fighting off germs.

2. Wash Your Hands and Do It Right

If you do one thing to avoid a cold this fall, make it proper hand washing. Viruses spread quickly through touch, especially when you pick them up from shared surfaces like doorknobs, grocery carts, or your phone. Rhinoviruses are responsible for up to 44% of common colds worldwide — and the easiest way they sneak in is through your hands. Washing with warm water and soap is the best way to prevent illness.

In the same vein as washing your hands, taking a cold shower can improve your immunity if done regularly.

3. Hydration Is Your Secret Weapon

Here’s a simple truth — dehydration makes it easier for viruses to bypass your body’s defenses. When your throat and nasal passages dry out, germs have a clearer path to settle in. That’s why drinking enough water and warming up with teas, broths, or even a splash of lemon and honey can really help. Staying hydrated keeps your mucous membranes moist and ready to trap invaders before they cause trouble.

4. Mind Your Stress Levels

Your mood isn’t the only thing affected by stress — your immune system is, too. Chronic stress can weaken your body’s defenses, making it harder to fight off even a common cold. Individuals under constant stress are more likely to catch colds when exposed to viruses. The solution doesn’t have to be complicated: spend 10 minutes on deep breathing, take a short walk, or try yoga stretches at home.

5. Get Your Vitamin Boost From Food

Supplements and vitamins may help in some cases, but the best immune support often begins with what you put on your plate. Foods rich in vitamin C, zinc, and antioxidants provide your body with the necessary nutrients to fight off infections naturally. Think citrus fruits in juices, leafy greens, bell peppers, pumpkin seeds, and even dark chocolate for a little treat.

Registered dietitians often recommend “eating the rainbow” as an easy way to ensure you’re covering your nutrient bases. As Nicole Parker, LD, RD, at Dartmouth Cancer Center clarifies, “No single food or nutrient can offer complete protection. The most effective strategy is to eat a wide variety of foods to get a full range of nutrients.”

6. Don’t Touch Your Face 

It seems simple, but it can be one of the hardest habits to break. Every time you rub your eyes, scratch your nose, or rest your chin in your hand, you’re giving germs a direct way in. Since cold viruses can survive on surfaces for hours, the transfer from your phone or desk to your face happens faster than you think. To help, keep tissues nearby or wipe down your workspace often.

7. Fresh Air and Movement Matter

Cozying up indoors is tempting once the temperatures drop, but fresh air and gentle exercise are among the best tools for fighting colds. Regular movement keeps your circulation strong, which helps immune cells move quickly through your body. Dr. Christopher McMullen, a sports medicine doctor at Harborview Medical Center, notes that “Any amount of exercise is better than nothing.”

Even a brisk 20-minute walk outdoors can lower your risk of depression, lift your mood, and give your body a little extra resilience. Fresh air also dilutes germs that linger in enclosed spaces, making it a safer choice.

8. Know When to Seek Help

Sometimes, what feels like “just a cold” can be a sign of something more. If your symptoms persist for more than a week or if you experience a high fever, chest pain, or difficulty breathing, it’s time to consult a healthcare provider. Catching symptoms early can prevent complications and speed recovery.

Sneeze Ya Later!

Fall colds are common, but they don’t have to ruin your season. With these healthcare-backed tips in your toolkit, you’ll be better prepared to keep sniffles away, enjoy the crisp air, and save your tissues for happy tears during cozy movie nights.