Sniffles, runny nose, sneezing, sore throat and cough are among the most common reasons people fall acutely ill and might visit a clinic. Viruses that cause the common cold spread easily at home, work and school. While the common cold, influenza (flu), COVID-19 and RSV are all respiratory infections, they differ in severity, complications and prevention strategies. However, it is not all bad news - everyday habits and timely vaccinations can significantly reduce your risk and protect vulnerable people around you!
Quick ways to reduce your risk of the flu include;
Wash your hands regularly
Stay home when sick
Wear masks in crowded indoor spaces
Sleep 7–9 hours nightly
Keep vaccinations up to date
Read on to find out more about actionable steps you can take to reduce your risk of the common cold or flu. This information is based on current public health and infectious disease guidance as of January 2026.
Hand Hygiene to Prevent Colds and Flu
Respiratory viruses often hitch a ride on your hands after you touch common surfaces. Then they may enter your body when you rub your eyes, nose, or mouth, or even touch and consume food without washing your hands. Regular handwashing, especially before food consumption, can help prevent respiratory infections.
Do:
Wash with soap and water for at least 20 seconds, especially after blowing your nose, using the toilet, or being on public transport
Use an alcohol-based sanitiser (at least 60% alcohol) if soap and water are not available
Good hand hygiene is one of the simplest and most cost-effective ways to cut the spread of respiratory infections in the community.
Masks, Cough Etiquette and Ventilation
Good “respiratory etiquette” protects people around you:
Stay home when sick as your immune system is weaker, and makes you prone to catching other infections (e.g. secondary bacterial infection)
Cover your mouth during coughs and sneezes with a tissue or your elbow
Throw tissues away immediately after use and then wash your hands
Avoid touching your face with unwashed hands
Seek medical advice to have your lungs examined, especially if symptoms persist, worsen or develop red flags such as breathlessness
Wearing a well-fitted mask in crowded indoor spaces, or when you are unwell, further lowers the risk of spreading or catching respiratory viruses. Where possible, improve ventilation by opening windows or meeting outdoors.
Sleep, Diet and Lifestyle for Immune Health
Adequate sleep and healthy lifestyle habits are associated with lower rates of respiratory infections and improved vaccine responses. Your immune system does a lot of repair work while you sleep. Adults who regularly sleep much less than seven hours a night are more prone to respiratory infections. Aim for 7–9 hours of sleep, a regular sleep schedule and a dark, quiet bedroom.
A balanced diet (plenty of vegetables and fruit, whole grains, lean protein and healthy fats), regular physical activity, and avoiding smoking or vaping all support stronger immune responses to infections and vaccines.
Vaccines That Prevent Severe Respiratory Infections
Vaccines do not prevent every infection, but they greatly reduce the risk of severe illness, hospitalisation and complications.
Influenza: Annual vaccination before flu season is recommended for most adults, especially older adults, pregnant women and those with chronic conditions.
COVID-19: updated vaccines and boosters are advised for eligible age and risk groups as immunity wanes and viral variants evolve.
Other vaccines such as pneumococcal, Shingles, RSV and others may be recommended for older or individuals with specific risk factors
Talk to your General Practitioner (GP), Family Physician (FP) or any healthcare provider to find out which vaccines are recommended for your age, health conditions and occupation based on your current country of residence and planned travels.
Final Thoughts
No single step is perfect, but clean hands, good hygiene/etiquette, adequate sleep, a healthy lifestyle and staying up to date with recommended vaccines work together to lower your risk of getting sick and spreading infections to the people you love.
Frequently Asked Questions (FAQs)
What are the most common respiratory infections?
Common examples include the common cold, influenza (flu), COVID-19, RSV, and other viral infections that cause cough, runny nose, sore throat and sometimes fever or breathing difficulties. Bacterial infections such as some types of pneumonia can also affect the respiratory tract.
What is the single most important thing I can do to prevent respiratory infections?
There is no single measure, but proper hand hygiene and staying home when you are unwell are two of the most effective ways to reduce spread. Pair this with recommended vaccinations for your age group for stronger protection.
How often should I get the flu vaccine?
For most adults, a yearly flu shot is recommended, especially for older adults, people with chronic illnesses, pregnant women and caregivers of vulnerable individuals. In some settings, people at very high risk may be advised to vaccinate twice a year depending on the circulating strains and local guidelines.
Do I still need COVID-19 and RSV vaccines if I am generally healthy?
This depends on your age, health conditions and local recommendations. Many countries focus COVID-19 and RSV vaccines on older adults and those with medical conditions that increase the risk of severe disease. It is best to discuss the benefits and risks with your doctor, who can advise according to the latest national guidelines.
Can supplements replace a healthy diet and vaccines?
No. Correcting genuine nutrient deficiencies can support immune function. However, for the general population without deficiencies, research shows that overall nutrition (e.g. intake of vegetables and fruits) as well as lifestyle (including adequate sleep and regular physical activity) have a much larger impact on infection risk than taking isolated supplements. Vaccinations target specific infections and cannot be replaced by vitamins or herbal products. A balanced diet, good sleep and recommended vaccines should be your main focus.
When should I see a doctor for respiratory symptoms?
Seek medical care if you have the flu for examination of your lungs. You may require a repeat visit(s) if symptoms persist, or you develop any red flags such as difficulty breathing, chest pain, persistent high fever, or if you are at higher risk due to age, pregnancy or chronic illness.
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