The 6 Worst Things You Can Do During Cold and Flu Season
October 27, 2025
When sniffles start making their rounds at work or school, it’s easy to feel like getting sick is inevitable. While you can’t completely avoid germs, you can avoid the mistakes that make you more likely to catch (and spread) them.
Nora Zabel Tossounian, M.D., an internal medicine specialist with Hackensack Meridian Health, treats countless patients each winter who could have avoided prolonged or severe illness with just a few smarter habits. Below, she shares some of the worst things you can do during cold and flu season – and what to do instead.
#1: Powering Through When You Should Rest
We all try to push through when we feel a cold coming on, but that’s one of the biggest mistakes you can make.
“A primary mistake is to neglect rest and ‘power through’ when you feel symptoms emerging,” said Dr. Tossounian. “Your immune system requires significant energy to fight off an infection, and depriving your body of sleep and recovery time severely compromises its ability to do so.”
In other words, your body needs rest just as much as medicine. Slow down, get extra sleep, and give your immune system a chance to fight back.
#2: Sharing More Than You Mean To
Whether it’s sipping from someone else’s cup or sharing utensils, germs love to hitch a ride. According to research from the European Society of Medicine, hand contact and sharing utensils can increase the risk of contracting influenza A since the virus can stay contagious on fingers for up to 30 minutes after exposure.
Avoid sharing personal items, sanitize high-touch surfaces and stay home when you’re sick to help protect others.
#3: Ignoring Nutrition and Hydration
Comfort foods and caffeine might sound good when you’re sick, but your body needs real fuel to recover.
“Poor nutrition and dehydration work against you,” says Dr. Tossounian. “Your body needs the vitamins, minerals and hydration from a healthy diet to mount an effective defense, not the inflammatory effects of processed foods and sugar.”
Reach for soups, fruits, vegetables and plenty of water to keep your system running strong.
#4: Skipping the Flu Shot
Even if you’ve never had the flu, skipping your annual vaccine leaves you more vulnerable. The flu shot can help prevent serious illness and keep you from passing the virus to others, especially those more at risk like older adults or people with chronic conditions.
According to the U.S. Center for Disease Control’s seasonal flu vaccine efficacy (VE) data, depending on the population and environment, vaccinations can lower medically attended influenza sickness by 36 to 55 percent or more in some seasons.
#5: Touching Your Face Without Realizing It
It’s a small habit with a big impact. Every time you rub your eyes or scratch your nose, you could be transferring viruses straight into your body.
“On the germ-spreading front, one of the most detrimental habits is infrequent handwashing combined with unconsciously touching your face,” explains Dr. Tossounian. “Viruses enter your body through the mucous membranes of your eyes, nose and mouth, and your hands are the primary vehicle for getting them there.”
Make a point to wash your hands often and keep them away from your face – especially during cold and flu season.
#6: Forgetting the Role of Stress
Too much stress can take a toll on your immune system, making you more likely to get sick and slower to recover. One review study in PMC found that persistent or severe stress can weaken the immune system, making people more likely to get sick by changing how their immune cells work.
So, what can you do? Each day, build in simple stress-busting habits such as stretching, walking or unplugging from screens before bed.
The Bottom Line
Staying healthy this season isn’t just about luck – it’s about listening to your body. Rest, hydrate, eat well, wash your hands and get your flu shot.
And if you do catch something, give yourself permission to pause and recover. You’ll bounce back faster – and be less likely to spread it to others.
Find a primary care provider and stay one step ahead of cold and flu season.
Next Steps & Resources
- Meet our source: Nora Zabel Tossounian, M.D.
- To make an appointment with a doctor near you, call 800-822-8905 or visit our website.
- Explore our primary care services.
The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.
