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Staying Well this Winter FCHS November Article written by Christine Zellers, MPP and Anneliese Kuemmerle, MS, RDN and published on November 26, 2025.
We are settling into winter, and may find ourselves spending more time inside, gathering with friends and family, and enjoying winter comfort food. Cold and flu season is picking up, and having healthy habits can help keep you well. Getting your flu shot, eating nutritious foods, meeting recommendations for sleep and physical activity, and staying home to rest if you do get sick can help keep you and your loved ones healthy this winter.
According to Centers for Disease Control (CDC), getting a flu vaccine is the best way to prevent the flu for everyone 6 months and older. If you haven’t had your flu shot yet, talk to your healthcare provider and find out if it is right for you. Hand hygiene is another science-backed way to help you stay healthy. Wash hands with soap and water for 20 seconds or the time it takes to sing happy birthday twice. If you are not in an area that has soap and water, CDC recommends using hand sanitizer with at least 60% alcohol.
There are many dietary supplements that are advertised to boost immunity, but what does science show? According to the National Institutes of Health Office of Dietary Supplements, taking extra vitamin C does not prevent colds for most people. High doses of vitamin C can cause side effects, including diarrhea. Zinc may reduce the length of illness, but only when taken early. Zinc also has limited evidence for prevention and can cause nausea. Instead, focus on getting nutrients from whole foods by making your meals look like MyPlate. MyPlate recommends a half plate of fruits and vegetables, one quarter protein foods, and one quarter grains. Including fruits and vegetables from different color groups in your diet helps your immune system get the vitamins, minerals, and phytonutrients it needs.
Physical activity also helps your immune system. Adults should aim for 150 minutes a week of moderate activity (like brisk walking), plus two days of strength training. People who meet these guidelines have a lower risk of dying from flu and pneumonia, according to findings from large population studies. Getting enough sleep is another often overlooked way to help protect yourself from getting sick. According to the National Heart, Lung, and Blood Institute, some cells of the immune system are more active when we are sleeping. CDC recommends between seven and eight hours of sleep per night for adults. People who get enough sleep get sick less often. Setting up a schedule where you go to bed and wake up at the same time each day can help you sleep better.
Please keep in mind that if you have symptoms of a respiratory virus like fever, chills, cough, or runny nose, the CDC recommends that you stay home and away from others. Not only is it important to give yourself time to rest and recover, staying home helps prevent others from getting sick. According to the CDC, you can go back to your usual activities once your symptoms are improving and you have not had a fever for 24 hours. The CDC also advises that you take steps to protect others for five more days. Washing your hands often, wearing a mask, and practicing physical distance can help keep you from spreading germs. Reach out to your healthcare provider if your symptoms are getting worse after a few days, or if you are in a high-risk group.
Small changes add up and can help keep you healthy this winter. Try an extra serving of fruits and vegetables at one meal each week, add a ten-minute walk at lunch, and make a consistent bedtime a self-care goal. These healthy habits benefit both your immune system and your overall wellness.