How Not to Get Sick With a Virus This Fall

“Fall and winter have been known for decades in the public health and medical community as cold and flu season,” says Robert H. Hopkins, MD, medical director of the National Foundation for Infectious Diseases. “Colds — which are mild upper respiratory infections caused by a number of different viruses — often are the first to be seen.” Viruses circulate very efficiently indoors, and viral illnesses spread more easily as chillier weather drives people inside.

On top of cold and flu, respiratory syncytial virus (RSV) also circulates in the Northern Hemisphere this time of year and cases of COVID-19 — which has multiple peaks year-round — increase as well, says Dr. Hopkins.

"The best way to prevent influenza, COVID, and RSV is vaccination,” says Hopkins.

Vaccine Guidelines: Who Should Get the Shots? 

“Vaccines vary depending upon age, existing medical conditions, previous vaccination status, and a number of other factors,” says Gina Koch, PhD, associate professor and director of graduate studies in nursing at Southeast Missouri State University in Cape Girardeau. “It is always best to discuss vaccination recommendations with your healthcare provider.”

• Flu Everyone 6 months and older should receive influenza vaccination every year. There are vaccines specifically formulated to protect older adults.
• COVID-19 The COVID vaccine may be given to anyone 6 months and older. “COVID can cause severe disease, hospitalization, and death in otherwise healthy people — so anyone who wants to reduce their risk of COVID should be vaccinated,” says Hopkins.
• RSV RSV vaccination is recommended in everyone 75 and older and in adults as young as 50 with chronic heart and lung disease or other medical conditions placing them at increased risk for severe RSV disease. Pregnant women may be vaccinated in the third trimester in order to pass on antibodies to protect their babies. Babies born between October and March and who will be less than 8 months old in this time whose mothers were not vaccinated should receive a long acting monoclonal antibody to prevent severe RSV disease.

In general, vaccinations are considered most vital to certain vulnerable groups:

• The very young (who do not have fully developed immune systems)
• The elderly (who don’t have immune systems that work as well as when they were younger)
• Individuals undergoing chemotherapy or taking other medications that weaken the immune system
• Those with chronic conditions (such as asthma, heart disease, and diabetes)

There is currently no vaccine to prevent the common cold, notes Dr. Koch.

“There are too many types of viruses that can cause a cold, and they mutate rapidly,” she says. “It would be impossible to identify and develop a vaccination to prevent them all.”

• Cover your mouth and nose when you cough or sneeze. Do not cough or sneeze into your hands. Try to use a tissue, and if not available, cough or sneeze into your elbow or the crook of your arm.
• Wash your hands regularly. Scrub your hands with soap and water for at least 20 seconds.

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• Clean commonly touched surfaces. Use household cleaners that contain soap or detergent to kill germs on surfaces. “Keep in mind that antibacterial soaps and cleaners have no benefit over regular soaps and cleaners with regard to respiratory viruses,” Koch says.
• Improve indoor air quality. You can help eliminate airborne virus particles indoors by opening windows, using exhaust fans, or filtering air with portable HEPA filters.
  

If someone in your household has symptoms such as fever, chills, fatigue, cough, runny nose, and headache, testing for respiratory viruses can help determine what to do next.

For instance, if they are ill with the flu, an antiviral medicine can reduce their risk of severe illness and lower the odds they’ll infect you or someone else they cohabit with.

While a healthcare provider or community health center can conduct testing, at-home tests have made the process easier. Separate and combined tests for COVID and flu are available over the counter, but there is currently no commercially available at-home test for RSV.

No vitamin or supplement has been shown conclusively to reduce the risk or severity of respiratory infection, and if taken in too large of a dose, some can in fact, be harmful, according to Koch.

A few supplements, however, have demonstrated some possible protective effects. These include:

• Vitamin C Vitamin C may have a minor role in reducing the duration of cold symptoms in adults, although numerous studies suggest the clinical importance of this is likely small, says Koch.

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• Elderberry Elderberry is a dietary supplement for immune health. Some evidence suggests it could reduce the duration and severity of respiratory viral symptoms, but overall the evidence is inconclusive.

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• Zinc Zinc is known to support the immune system, but Mayo Clinic says there’s no guarantee it will help you feel better faster. Studies have been conflicting, with some showing zinc to shorten how long people have viral symptoms, while others finding no effect.

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For a natural way to help protect against viruses, Hopkins encourages three lifestyle strategies: healthy eating, adequate sleep, and regular exercise. All can support your overall health and keep your immune system in top form. 

Because viral droplets can circulate in the air, masking can certainly help protect against infection. The CDC says that masking can provide an extra layer of protection, especially in settings where people are closely confined and illnesses easily spread (like crowded buses, concerts, and classrooms).

Masking is largely a personal choice. If you are at high risk of complications from a viral illness like COVID-19 because of your age or a medical condition you have, or you live with someone who is at high risk, it’s reasonable to mask in certain scenarios even if you are in the minority. If you’re sick yourself, masking can be particularly helpful for protecting others, both close contacts and the general public.

Hopkins warns that masks may do little good if not worn correctly. “A mask must be worn consistently and fit well over the mouth and nose,” he says. 

Hopkins urges people to contact their healthcare professional if they are ill with the following symptoms:

• Can’t control a high fever with medication
• Can’t keep fluids down
• Have breathing difficulty
• Are older or have chronic health conditions

If viral symptoms come back after going away, that may also indicate the need to visit a doctor, according to Koch.

“Sometimes an individual will get sick, and then start to get over their symptoms, but not completely,” she says. “Then they may start to feel ill again, and maybe even develop a fever. This can be a sign of a secondary bacterial infection and may occur when a patient’s immune system is a bit beat down from fighting a virus. This would be a good time to see your healthcare provider for an evaluation.”

The Takeaway

• Vaccines are not 100 percent effective against respiratory diseases like the flu, COVID-19, and RSV, but they lower the odds of getting sick considerably and are highly protective against serious illness.
• Washing your hands regularly and sanitizing high-touch surfaces can help keep viruses at bay.
• Testing someone in your household who is unwell and keeping your distance from them if they have a contagious respiratory illness can help you avoid getting sick too.
• Masking can be a wise move if you are at high risk of severe illness from a respiratory infection or want to avoid spreading a virus to others.