Fall is officially here. That means crisp air, golden leaves ahead, and unfortunately — the arrival of cold and flu season. 

This uptick in illnesses during the fall and winter months isn’t just bad luck. It’s partly due to more time spent indoors, where air circulation is limited and close contact with others is more frequent. Additionally, the cold, dry air common during this time of year can dry out your nasal passages, making it easier for pathogens to enter the body. 

But fear not! While viruses gear up for their seasonal debut, so can your immune defenses.

There are plenty of easy ways to boost your immunity this fall and winter. In this article, we’ll explore a variety of simple yet effective strategies to help you keep these seasonal bugs at bay. 

What Exactly Are The Cold And The Flu?

Both the cold and the flu are highly contagious, especially during the cooler seasons and wintertime when the air is chilly and dry. These viruses spread through tiny droplets when someone with the illness coughs, sneezes, or talks. You can become infected by breathing in these droplets directly, or by touching surfaces where they have landed — and then touching your face. 

Colds and flu share many of the same symptoms, which can make it challenging to tell the conditions apart. Even the recovery process for the flu can sometimes be similar to that of a cold.

Let’s break down the differences below:

Common Cold

The common cold is a mild respiratory infection. According to the American Lung Association, a cold can be caused by one of roughly 200 respiratory viruses, including: 

• Rhinoviruses (generates up to 40% of colds)
• Respiratory syncytial virus
• Parainfluenza viruses
• Adenoviruses
• Coronaviruses

Cold symptoms begin when the virus attaches to receptors in the nasal passages and throat. These pathogens thrive in the moist lining of your airways, causing your immune system to respond.

Symptoms include:

• Runny or stuffy nose 
• Sore throat 
• Sneezing 
• Cough 
• Headache or body aches 
• Mild fatigue or tiredness 

These symptoms are mostly caused by the body's inflammatory response to the virus, rather than direct harm to the respiratory tissues.

While generally not severe, battling a cold can still be a pain to deal with and interrupt your daily routine. Symptoms usually reach their peak between the second and fourth days of infection and last around a week. 

Individuals are most contagious within the first 24 to 48 hours after symptoms begin, and can continue to spread the virus as long as they experience symptoms. Up to 25% of people may experience lingering symptoms that persist for several weeks.

Influenza

Influenza, commonly referred to as the flu, is another type of upper respiratory infection. 

Seasonal flu is caused by influenza viruses A, B, and C, with types A and B being the most common. The strains of influenza that circulate change from year to year, which is why a new flu vaccine is created annually.

Unlike the common cold, which can occur year-round, the flu is usually seasonal. 

Flu season typically kicks off in October or November and spikes between December and February. However, flu activity can last past the typical season, as late as May.

Symptoms include:

• Dry, hacking cough 
• Sore throat
• Moderate to high fever (may occur in some cases)
• Shaking and chills
• Severe muscle or body aches 
• Headache
• Stuffy and runny nose
• Severe fatigue (may last up to two weeks)
• Nausea and vomiting
• Diarrhea (usually only for children)

Coming down with the flu packs a harder punch than the common cold. 

A bout with the flu can last anywhere from a few days to a couple of weeks, depending on the severity and your overall health. During this time, you’ll likely need a few days off, which is not only crucial for your own recovery, but also helps prevent the spread of the virus to others.

What Are the Best Treatments for Colds vs. Flu? 

There are no medications that can completely stop the infection or eliminate the viruses. The only true cure for colds and flu is time. The good news however – the immune system will naturally fight off the infection, and in the meantime, you can manage your symptoms for a smooth recovery.

Common Cold

Since a cold is a viral infection, antibiotics are not an effective treatment.

The Centers for Disease Control and Prevention (CDC) recommends the following series of steps if you do catch a cold:

• Get plenty of rest
• Drink fluids to avoid dehydration
• If necessary, use an over-the-counter (OTC) pain reliever like Tylenol (acetaminophen) or Advil (ibuprofen) to help with body aches or fever

Additional recommendations include:

• Gargling with warm salt water to soothe a sore throat
• Breathing in steam from a hot shower or humidifier to ease nasal congestion

Colds typically last from 7 to 10 days. See a doctor if:

• Your cold hasn’t improved in over two weeks
• You begin to run a high fever
• Your fever doesn’t go down

If you experience the above, it’s possible that you may have allergies or a bacterial infection that requires antibiotics, including sinusitis or strep throat. A persistent cough may also point to asthma or bronchitis.

Influenza

Like the common cold, the flu is also a viral infection, meaning that it can’t be treated by antibiotics. 

To combat the flu, the Mayo Clinic suggests a series of similar steps: 

• Staying home to rest to help your immune system fight infection
• Avoid contact with other people
• Drinking plenty of fluids, such as water, soups, and juices
• Taking over-the-counter pain relievers if needed (acetaminophen and ibuprofen)

Additional recommendations for managing flu symptoms include:

• Taking a hot shower or using a humidifier to relieve congestion
• Using lozenges (cough drops), saline nasal sprays, and expectorants
• If you’re wrestling with a severe infection or are at high risk of complications, your healthcare professional may prescribe antiviral medications to ease flu symptoms. These prescription-only medicines can include oseltamivir (Tamiflu), baloxavir (Xofluza) and zanamivir (Relenza)

The flu generally lasts between a few days to less than two weeks, but can feel more severe than the cold. You should seek medical attention if you’re experiencing the below:

• Symptoms persist beyond two weeks or suddenly worsen
• High fever that doesn’t go away
• Difficulty breathing or chest pain
• Ear pain
• A cough that produces blood or thick foul-smelling mucus

These symptoms could indicate more serious complications, such as sinus and ear infections, or pneumonia in severe cases. People at high risk — including the elderly, young children, and those with chronic conditions, should contact their healthcare provider early in the course of the illness. Early treatment can often prevent complications. 

Daily Habits for Building Your Immunity

This easy mode of transmission is why colds and the flu are so common each year, especially in crowded settings. Personal hygiene and daily habits plays a huge role during sniffle season, providing a strong line of defense against the cold, flu, and any viruses trying to enter your body. 

Start by eating right — ensuring that your diet includes plenty of fruits and vegetables. These natural powerhouses are loaded with Vitamins C and E, known for their ability to help ward off infections.

One of the most powerful ways to ward off germs is through frequent handwashing. Make sure to scrub your hands thoroughly with soap and water for at least 20 seconds, as the CDC recommends. 

Staying active is another key. Regular exercise not only makes you feel good, but also enhances your ability to fight off illnesses. Whether it’s a brisk walk, a yoga session, or hitting the gym, consistent physical activity is a cornerstone for your overall health and wellness.

Cleaning, Hydrating and Ventilating Your Home

As temperatures drop and we cozy up indoors, it’s important to make our homes a safe haven that minimizes the risk of illness.

Start by keeping your home clean, of course. Be sure to regularly disinfect surfaces that are frequently touched, like doorknobs, light switches, and countertops. 

Managing humidity levels in your home becomes important during the fall and winter months. That’s because colder air is naturally drier, and indoor heating systems can even further dry out the air in your home. 

Dry air can irritate your nasal passages and even compromise your respiratory system’s natural defenses, making you more susceptible to the cold and flu. 

The EPA recommends keeping indoor humidity at a comfortable 30-50%, and adding an ultrasonic humidifier to your living space can be a valuable tool in helping to maintain this balance.

Ensuring good ventilation is another key step. Fresh air can reduce the concentration of indoor pollutants and airborne viruses, so open your windows and occasionally let in some air from outside. If this isn’t an option, you can also try using air purifiers with HEPA filters to help clean the air in enclosed spaces. 

Staying Prepared for Cold and Flu Season

Ultimately, it’s up to each of us to stay informed for the cold and flu season.

Keep up with local health advisories to be aware of any risks or outbreaks in your area. This will help you take timely precautions and make informed decisions to protect yourself and your loved ones.

Check your medicine cabinet and make sure it’s stocked with the essentials. Have some pain relievers, fever reduces, and cough medicines on hand for quick access. A thermometer, vitamin C supplements, and nasal spray are some other handy tools if illness does happen to strike.

Finally, don’t forget about vaccinations. Getting your annual flu shot is the single most effective way to reduce your risk of getting sick. 

If you’ve been vaccinated before, it’s still important to keep up-to-date, as the flu vaccine is often modified to fend off the most common strains of the virus for that season. And even if the flu does catch up with you, having the vaccine can make your symptoms milder and your recovery much quicker. 

By taking the steps that we’ve outlined, you can significantly boost your defenses against the cold and flu. Remember — proactive health measures not only protect you, but also those around you.