12 Natural Ways to Help Prevent Colds and Get Sick Less Often

The common cold season typically begins at the end of summer, in September, and concludes sometime in April. Fortunately, there are several natural ways to help prevent colds, including taking certain supplements, getting enough sleep, and practicing good hand hygiene.

1. Stay Hydrated

Mucous membranes are your body’s first line of defense against cold-causing pathogens. Dried-out mucous membranes are more vulnerable to viruses that cause the common cold.

Drinking plenty of water helps keep them hydrated and fortifies the immune system.

2. Eat a Nutrient-Rich Diet

A nutritious diet can help strengthen the immune system. Choose foods rich in vitamins and minerals, such as:

• Fruits
• Vegetables
• Lean proteins
• Leafy greens
• Healthy fats (avocados and olive oil)
• Whole grains

Reach for foods rich in vitamin C, such as guava, kiwifruit, oranges, strawberries, and yellow bell peppers, as well as those high in zinc, including seeds, nuts, and legumes.

3. Practice Good Hand Hygiene

Washing hands frequently with soap and water for at least 20 seconds is a highly effective way to remove countless viruses, including those that cause the common cold. Alcohol-based hand sanitizers are a suitable alternative when soap and water are unavailable.

4. Avoid Touching Your Face

Viruses can easily enter our bodies through the eyes, nose, and mouth. Not touching your face reduces the odds of catching a cold. Unfortunately, not touching your face is harder than it sounds. Do your best to curb this unconscious, habitual behavior.

5. Get Enough Sleep

People are more likely to catch a cold if they’re run down and sleep-deprived. Not getting enough rest weakens your immune system, making you more susceptible to viral infections that cause the common cold.

Adults should aim for approximately 7 to 9 hours of sleep per night to maintain optimal immune function.

6. Disinfect Surfaces

Cold-causing viruses can survive on inanimate surface areas for hours. Regularly disinfecting commonly touched surfaces can help reduce viral transmission, such as:

• Doorknobs
• Faucet handles
• On/off light switches

7. Avoid Smoking or Drinking Too Much

Smoking cigarettes or consuming too much alcohol weakens your immune system and increases your odds of catching a cold and having a slow recovery.

8. Use a Humidifier

Dry air dries out mucous membranes in the nose, making it easier for cold viruses to enter the body. Keeping indoor air water-filled with a humidifier can help maintain mucous membrane moisture levels and reduce the risk of cold-causing viruses entering your system.

9. Keep Stress in Check

Stress suppresses the immune system, increasing vulnerability to cold-causing viruses. Finding ways to manage stress, such as laughing with friends, practicing deep breathing techniques, mindfulness, meditation, yoga, and walking in green or blue spaces, can calm the mind and strengthen your immune system.

10. Exercise Regularly

Staying physically active boosts the immune system, lowers stress hormones, reduces inflammation, and strengthens the body’s defense against viral infections.

Aim for about 30 minutes of daily moderate-to-vigorous physical activity to help prevent colds or other illnesses from developing.

11. Promote Air Circulation and Ventilation

Ensuring good airflow in indoor spaces reduces the concentration of airborne viruses. Cracking the windows when the weather permits makes breathing in viral particles less likely, especially in enclosed environments.

12. Take Vitamins and Supplements

Research found that taking vitamin C supplements can reduce the severity of common cold symptoms by about 15% to 26%.

In addition to vitamin C, other natural supplements that can help support immune health and might reduce the likelihood of catching a cold include:

• Zinc (within 24 hours of first symptoms)
• Echinacea (don’t take every day)
• Vitamin D (10-15 minutes of daily sun exposure safely boosts vitamin D)
• Elderberry
• Probiotics
• American Ginseng
• Garlic
• Quercetin
• Astragalus

Always consult with a healthcare provider before taking natural supplements to make sure a dosage won’t interfere with the medications you’re taking or have adverse effects based on your medical history.

What About a Cold Coming On?

When you feel a cold coming on, the best thing to do is help your immune system stay strong. This includes getting plenty of rest, drinking plenty of water, sipping tea, and eating healthy foods, such as chicken soup, which can help alleviate congestion and soothe a sore throat. Zinc lozenges or echinacea drops can help if taken at the first sign of a cold coming on.

Immunocompromised and Constantly Getting Sick

Below are some tips for avoiding catching a cold or getting the flu this year for anyone who’s immunocompromised or gets sick constantly:

• Don’t miss a dose of prescribed medications: Consistently taking prescribed medicines for chronic conditions helps regulate the immune system.
• Wear a mask in crowded spaces: Use high-quality masks (e.g., N95) to reduce exposure to germs, especially during cold and flu season.
• Avoid close contact with people who are sick: Maintain a distance of at least 6 feet from anyone showing symptoms of illness.
• Prioritize hand hygiene: Wash your hands frequently with soap and warm water, or use a hand sanitizer that contains at least 60% alcohol.
• Up-to-date vaccines: Ensure vaccinations, including flu and pneumonia shots or boosters, are current. And discuss personalized immunization plans with a healthcare provider.