Well prepared for the flu season and cold season: tips for prevention

Protecting yourself from viruses: Effective prevention of colds

The fall and winter months are peak season for colds—and the annual flu season is usually not far behind. The fact is that wherever people gather, the likelihood of encountering flu and cold viruses increases. But does that mean you have to live like a hermit? Certainly not – since the coronavirus pandemic, we are all familiar with a whole range of hygiene rules that can protect us from viral infections. These measures are also useful during the flu season and cold season to keep the culprits that cause illness at bay – because what applies to coronaviruses also applies to the effective prevention of colds. 

Hygiene during the flu season and cold season

• To prevent colds, wash your hands regularly with soap for at least 20 seconds. Especially after coming home, before eating, and after sneezing or coughing.
• Always use a new tissue when coughing or sneezing and dispose of it immediately afterwards. If you don't have a tissue to hand, it is better to sneeze and cough into the crook of your arm rather than into your hands.
• Fortunately, it is no longer mandatory, but it is still useful as a preventive measure during flu season and cold season: wearing a face mask in public spaces can help reduce the risk of infection.
• Even if it is difficult, it is better to refrain from shaking hands and hugging when many people have colds. Keep as much distance as possible in public spaces or on public transport – ideally 1.5 meters.
• Avoid crowds as much as possible during cold season and flu season: If you have underlying health conditions or for other reasons do not want to get infected under any circumstances, you should at least keep this point in mind.

Ventilation to prevent colds

Whether in the office, at home, or at school—regular ventilation is particularly important in closed rooms during the cold season and flu season. This replaces stale air with fresh air, allowing aerosols to escape from the room. Aerosols are tiny liquid particles that can float in the air for hours or even days due to their minimal weight. These tiny droplets can contain viruses that can enter the respiratory tract directly when transmitted in this way – allowing cold, flu, or coronavirus viruses, for example, to spread quickly and easily. Proper ventilation is especially important in winter – tilting windows for half an hour, for example, is not ideal. A real air exchange takes a very long time, and during this time the room, or at least the immediate vicinity of the window, may cool down significantly. This means that an unnecessary amount of energy is required to restore a comfortable room temperature.

Shock ventilation – how it works

When shock ventilating, it is best to open all windows completely. Ideally, there should be a possibility for cross ventilation so that the windows on the opposite side can be opened at the same time. How long you should ventilate to prevent colds depends on the season, because the greater the difference between the indoor and outdoor temperatures, the more effective the ventilation. In winter, three to five minutes is sufficient, while in summer 10 to 20 minutes is necessary.

Positive side effects of fresh air: Airing out rooms can also remove excess moisture from the room, reducing the risk of mold growth. Exhaled carbon dioxide (CO2), which can lead to fatigue and concentration problems, is also replaced by fresh, oxygen-rich air.

Armed against the cold – supporting your immune system

When it gets uncomfortably cold and wet outside, coughing and sniffling usually increase again. Even though viruses are the actual cause of a cold, cold weather can indirectly promote infection by making it harder for the immune system to do its job. Cold air is usually dry and therefore also dries out the mucous membranes. This makes it twice as easy for viruses to spread: they can multiply quickly in dry air. At the same time, the body lacks the protective layer of the mucous membranes. In addition, cold weather causes poorer blood circulation. If, for example, the nose is no longer supplied with as much blood, fewer defense cells reach its mucous membranes – the body becomes more susceptible to viruses and other harmful intruders. These tips will help you protect yourself against cold temperatures and thus prevent colds:

Layered look: The layered look has proven particularly effective in colder temperatures. Depending on how you feel, the individual layers can be quickly put on and taken off again. An undershirt, a thin long-sleeved top, and a thicker sweatshirt or sweat jacket are ideal for the layered look. A scarf, hat, and gloves complete the outfit.

Warmth from within: A hot cup of tea can provide cozy warmth from within when you're on the go. And a full cup of tea from a thermos can also be used as a cozy hand warmer.

Foot bath: In freezing cold weather, a soothing bath or foot bath can be a real treat – while also stimulating blood circulation and the immune system.

Strengthen your immune system, prevent colds

In addition to protecting yourself against viruses and the cold, a strong immune system is also an important factor in preventing colds and staying healthy during the fall and winter months. After all, a healthy immune system is still the best defense against cold and flu viruses. Here are a few tips to help you stay healthy: 

• Drink enough fluids: Drinking is especially important during the cold and flu season. This keeps the mucous membranes moist, which are an important part of our immune defense. Still water and unsweetened teas are best for this.
• Nutrition: A healthy and balanced diet supports the immune system and helps to ensure that our body is supplied with all the important nutrients.
• Sleep: While we sleep, the immune system works at full speed, producing defense cells and fighting viruses. Too little sleep makes us more susceptible to colds and other infections. That's why good, restful sleep is one of the best ways to prevent colds.
• Exercise in the fresh air: Walks in the fresh air, sports, or even just a short jog stimulate the circulation and support our immune system in its daily work.
• Reduce stress: Being under constant pressure weakens the body and mind as well as our immune system. That's why regular breaks are important. Relaxation techniques, meditation, or yoga help reduce stress hormones.