‘Tis the season of gift-giving, celebrations and acts of kindness. One of the most generous things you can do for yourself and others is to stay healthy and not spread germs.

As temperatures fall and party season heats up, the winter months are prime time for flu activity and the spreading of other viruses, such as COVID-19, whooping cough (pertussis), pneumonia, RSV and even the common cold. In the coming weeks and months, here are some thoughtful actions you can take to protect yourself and your loved ones.

1. Get up to date on your vaccinations. If you haven’t yet gotten your flu vaccine and COVID-19 vaccine, make an appointment to do so. Also, be sure to touch base with your primary care provider and ask if there are other immunizations that are right for you and your family. Here’s what the CDC recommends:

  • Flu vaccine: With few exceptions, everyone 6 months and older should get vaccinated every season.
  • COVID-19: Everyone 6 months or older should get a 2024-2025 COVID-19 vaccine.
  • RSV Vaccine: Pregnant people should get a one-time dose from week 32 to week 36 of pregnancy; everyone 75 years and older and adults 60 to 74 who are at an increased risk of severe RSV should get a one-time dose.
  • Whooping cough/pertussis: Everyone should get vaccinated for pertussis. If you weren’t vaccinated as a child, it’s not too late to be vaccinated as an adult.  
  • Pneumonia: Pneumococcal vaccination is recommended for children younger than 5 and adults 50 and older, as well as children and adults at increased risk for pneumococcal disease.
  • Shingles: Recommended for adults who are 50 and older as well as adults 19 and older with weakened immune systems.

2. Wash your hands frequently. Viruses and bacteria can spread through contact with other people, animals and surfaces, as well as through the air. Fortunately, soap, water and a little bit of scrubbing can help stop the spread of germs. The CDC recommends washing your hands after coming into contact with anything that could potentially make you sick. Some examples include:

  • Before, during, and after preparing or eating food
  • Before and after caring for someone at home who is ill
  • Before and after treating a wound
  • After blowing your nose, coughing or sneezing
  • After using the bathroom or helping another person use the bathroom (or changing a diaper)
  • After touching trash
  • After touching an animal, or their food or waste

3. Socialize outside (when the weather allows). Sunshine and fresh air can boost your physical and mental health. Plus, diseases are less likely to spread outdoors. Think of ways you can meet up with friends and family at a park, or in a backyard. Even better: invite the crew over for an outdoor game, a group walk, bike ride or even a run, and sneak in some exercise while you’re at it.

4. Work in your workout. Speaking of exercise, make it a priority this winter. Whether your activity of choice is running, spinning, yoga or some other endeavor, commit to keeping up that routine through the holidays. According to the National Library of Medicine, exercise offers an array of benefits that could help boost your immune system and reduce your risk of catching a respiratory virus; plus, physical activity can actually cause physical changes to your antibodies and white blood cells that may help ward off illness; it slows the release of stress hormones, which may also help keep you healthy; and, of course, a workout routine can help you sleep better and may inspire you to make healthier food choices. It’s a win-win!

5. Eat your fruits and vegetables. When you eat a balanced diet, filled with fresh fruits and vegetables, lean proteins, low-fat dairy and whole grains, you’re helping to fuel your body and give a boost to your immune system. The Mayo Clinic Health System recommends eating foods with the following nutrients:

  • Iron: red meat, beans, nuts, fortified cereals
  • Vitamin A: fruits and are orange and red; and vegetables including carrots, apricots and bell peppers.
  • Vitamin C: Citrus fruits, strawberries, tomatoes
  • Vitamin D: fatty fish (like salmon), egg yolks, fortified dairy
  • Vitamin E: seeds, nuts (including nut butters), vegetables oils
  • Zinc: meats, whole grains, milk, seeds, nuts

6. Find ways to cope with stress. The holidays are a stressful time for many people. That makes it as important as ever to make time for yourself and focus on your own needs, so that you have the time and space to be your best self. This can be as simple as taking a few deep breaths when you need a break, ducking out to the gym when you have a spare hour or two, meeting up with friends for a few laughs, writing in a journal or making an appointment to see a therapist to talk it out. Just remember, you’re not alone in feeling stressed, and it’s ok to set boundaries, say no, and put yourself first in the name of your own mental health.  

7. Get enough sleep. Sleep helps restore your internal engine, and that includes your immune system. According to the Mayo Clinic, people who don’t get enough zzzs have a higher risk of getting sick when exposed to a virus. They also might recover from that sickness more slowly than a person who is well rested. For optimal rest, adults should aim for seven to eight hours a night, teenagers should get nine to 10 hours and younger kids may need 10 or more hours.  

8. If you’re sick, stay home. Don’t let FOMO (fear of missing out) override your respect for other people and their health. If you’re sick — or even if you think you’re getting sick — make the responsible decision and stay home or, if necessary, wear a mask.

It’s true that this is the season of giving — but a virus is not something anybody wants to receive.