9 Ways a Primary Care Physician Stays Healthy During Cold and Flu Season

As the temperature drops and train commuters start sniffing into scarves, Ami Patel, MD, spends her days helping New Yorkers get through another season of colds, flu, RSV, and COVID-19.

Dr. Patel, a primary care physician at NewYork-Presbyterian The One in White Plains, is routinely exposed to the gamut of nasty wintertime bugs — it’s an occupational hazard, so to speak. And like all of us, she doesn’t want to get sick, sidelined from work and missing holiday gatherings.

To stay healthy, Patel practices a combination of “must-do’s” along with consistent lifestyle habits. Read on for her top strategies.

Quality sleep keeps your immune system strong. When we sleep, our body produces cytokines, which are proteins that target infection and inflammation.

— Ami Patel, MD, primary care physician at NewYork-Presbyterian The One

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1. Get Vaccinated

Patel starts each season with two essentials: flu and COVID-19 vaccines.

“Vaccinating yourself and your family members gives you some immunity and protection against all the viruses going around,” she says. She recommends pretty much everyone get immunized against the flu, COVID-19, and, for adults who qualify, RSV (with rare exceptions for people who have had allergic or poor reactions).

“Getting immunized is especially important for older adults and people who have underlying health issues that make them more vulnerable to serious illness,” says Patel.

She stresses that vaccines help protect not only oneself but also loved ones at higher risk of complications from viral illness. “If you have older parents, young kids, or someone with health issues, vaccination is one of the most important ways to keep everyone safer,” says Patel.

2. Wash Hands Frequently and Mask Up in Crowds

Patel washes her hands so often this time of year, it could be considered her side hustle. Between patients, before and after eating and using the bathroom, after she arrives at work or home … it’s all about hand hygiene.

“I wash my hands with soap and water for at least 20 seconds,” she says. “If that’s not possible, I use sanitizer with at least 60 percent alcohol.”

Patel also keeps a mask handy for the subway or other crowded spaces and tries to avoid close contact with friends and family who are sick.

“It sounds simple, but these actions can significantly reduce your risk of illness,” she says.

3. Exercise for an Immune Boost

Exercise is Patel’s go-to way to boost her immune system. “I try to hop outside for a brisk walk during my lunch hour if I’m not too busy,” she says.

And when Patel is home, her dog “guarantees” that she’ll also take at least one or two strolls around her neighborhood.

4. Prioritize Sleep to Wake Up the Immune System

Good sleep is important throughout the whole year, but especially in the winter months when viruses are circulating in enclosed spaces. Patel aims for seven to eight hours of sleep a night.

“Quality sleep keeps your immune system strong and helps you recharge,” she says. “When we sleep, our body produces cytokines, which are proteins that target infection and inflammation.”

5. Eat for Immune Support: Oranges and Blueberries on Repeat

Nutrition is another cornerstone of Patel’s cold weather health routine. The doctor focuses on getting plenty of fruits and vegetables as well as fiber-rich whole grains and lean proteins.

“Eating a variety of nutritious foods supports your immune system and can help prevent you from feeling run down,” she says.

When it comes to wintertime snacking, Patel reaches for foods that offer vitamin C, including oranges and other citrus fruits.

“And I munch on blueberries all day long. They’re full of antioxidants,” she says.

6. Get Sunlight and Vitamin D

Sunshine prompts the body to produce vitamin D, which plays a key role in immune regulation and inflammation control, says Patel. But in many parts of the country — including New York — getting adequate sun exposure during the shorter, colder days of winter may require a conscious effort.

“If it’s a sunny day, I try to spend 15 to 30 minutes outside,” says Patel. “Weather permitting, I’ll eat my lunch outdoors or take a walk.”

Supplements can help boost low levels of vitamin D, but talk with your doctor first. “Not everyone needs the same amount,” says Patel.

Although supplements marketed for overall health and immune function are popular with patients, Patel cautions that more is not always better. “A lot of supplements can affect the liver — I recommend you talk to your physician before you begin any type of supplement,” she says.

7. Manage Stress and Inflammation

“For me, the biggest way to de-stress is exercise,” Patel says.

In addition to her daily walks, Patel tries to fit at least two exercise classes into her weekly schedule.

“In addition to the cardiovascular and strength benefits, exercise also decreases stress. Chronic stress raises cortisol levels, which can interfere with your body’s inflammatory response,” she says.

Even though it doesn’t always come easy at the end of a long day, Patel tries to meditate for five to seven minutes. “Even that short time helps me sit down, gather my thoughts, and de-stress.”

Patel also turns to yoga for stress relief. “At the end of a yoga class, when you lie still and just breathe, you can actually feel your mind and body slow down,” she says.

8. Improve Air Quality to Disperse Germs

When the air inside feels stale, Patel likes to crack a window, even if it’s just an inch or two, to improve air quality. She also makes sure her home air filters are changed regularly to disperse any germs in circulating air.

To protect others, Patel practices what she calls good “courtesy hygiene” by sneezing or coughing into her elbow. “That can help limit the spread of airborne viruses,” she says.

9. Take Proactive Steps at the First Sign of Illness

If Patel starts feeling as though she might be coming down with something, she pays attention. “I’m going to make doubly sure that I’m prioritizing sleep and not skipping meals,” she says.

And she reaches for a personal favorite: elderberry gummies. “I start taking them as soon as I feel the first signs of any potential cold or another virus,” says Patel.

The Takeaway

• Staying healthy through cold, flu, COVID-19, and RSV season takes a mix of prevention and consistency. Vaccination, regular handwashing, and masking in crowded areas are some of the most effective ways to lower your risk of getting sick.
• Dr. Patel maintains lifestyle habits throughout the winter that keep her immune system strong, such as regular exercise and adequate sleep.
• Small choices, like spending some time outdoors for sunlight and vitamin D or meditating for a few minutes at the end of the day, can help support physical and mental well-being.
• Be cautious about overusing supplements marketed as immune-boosting: More isn’t always better, and some can interact with medications or affect the liver.