Beat the Cold: Simple Strategies to Stay Healthy During Flu Season

Staying healthy can be a real challenge, especially when cold and flu season rolls around. Just when you're focused on building up your health, a pesky virus can knock you down. While there's no foolproof way to avoid the common cold, there are steps you can take to reduce your chances of getting sick.

The most effective way to guard against illness? Prioritize your sleep. In one study, researchers gave healthy men and women a small dose of the rhinovirus (the common cold virus) and tracked who got sick. The results were telling: those who averaged less than 7 hours of sleep per night were three times more likely to come down with a cold. While the study wasn’t conducted in a controlled lab setting, it adds to the growing body of evidence that sleep is your first line of defense against illness.

If you’re running low on sleep, consider bolstering your immune system with zinc (at least 75 mg) and Vitamin D (600 IU or more). These supplements might give your body the extra support it needs to fend off viruses.

But what if the cold still gets you? A bit of classic comfort might help ease your symptoms. Research suggests that a warm bowl of soup can help improve breathing and reduce mucus, while honey has been shown to soothe a bad cough.

In the end, staying healthy during cold season doesn’t require anything fancy—just good sleep, a few smart supplements, and some simple remedies to keep your symptoms in check.