Here’s what you need to know to reduce your risks and stay well.
Why Illness Spreads More in Winter
Cold and flu viruses thrive in cooler, drier air. During winter months, people gather inside with less ventilation, making it easier for viruses to circulate from person to person. Additionally, our immune systems may weaken when we’re not getting enough sunlight, sleep, or physical activity.
Understanding these seasonal factors can help you take simple steps to stay healthy.
Get Your Vaccinations
Vaccines remain the most effective way to prevent severe illness.
Flu Vaccine
The CDC recommends the flu shot for everyone 6 months and older. Getting vaccinated reduces your risk of getting sick and helps protect your community—especially young children, older adults, and people with chronic health conditions.
COVID-19 Vaccine
COVID continues to circulate seasonally. Staying up to date with your recommended shots lowers your risk of hospitalization and serious symptoms.
RSV Protection
There are now RSV vaccines available for:
Adults 60+
Pregnant individuals (to protect newborns)
Infants (via RSV monoclonal antibody)
Ask your SoNE HEALTH Medical Group provider whether these options are right for you or your child.
Practice Good Hand Hygiene
Handwashing is one of the most effective tools we have.
Wash your hands for at least 20 seconds after:
Being in public places
Blowing your nose or coughing
Caring for someone who is sick
Using the restroom
Before eating or preparing food
If soap and water are not available, use hand sanitizer with at least 60% alcohol.
Keep Your Immune System Strong
Healthy habits make your body better equipped to fight off infections.
Get enough sleep
Adults should aim for 7–9 hours per night. Children and teens need even more.
Eat a balanced diet
Focus on fruits, vegetables, whole grains, lean proteins, and foods rich in vitamin C and zinc.
Stay active
Even 20–30 minutes of daily movement can help boost your immune system.
Manage stress
Chronic stress can weaken immunity. Try breathing exercises, mindfulness, journaling, or taking short breaks throughout your day.
Know the Symptoms—and When to Call the Doctor
Winter illnesses can present similarly, so it helps to know what to watch for.
Common Cold
Runny or stuffy nose
Mild cough
Sore throat
Sneezing
Mild fatigue
Usually mild and self-limiting.
Influenza
Fever or chills
Body aches
Headache
Deep, persistent cough
Extreme fatigue
Sudden onset of symptoms
Flu often hits “all at once” and can lead to complications.
COVID-19
Fever
Cough
Congestion
Loss of taste or smell
Headache
Sore throat
Fatigue
COVID symptoms can vary widely but can resemble flu or a cold.
RSV
Congestion
Cough
Fever
Wheezing
Difficulty breathing (especially in infants or older adults)
When to Seek Medical Care
Contact your SoNE HEALTH Medical Group provider if you or your child experiences:
High or persistent fever
Difficulty breathing or wheezing
Dehydration
Chest pain
Worsening symptoms after several days
Symptoms lasting longer than 10 days
Concerns about infants, older adults, or anyone with chronic conditions
Early treatment—especially for flu or RSV—can help prevent complications.
Protect Others When You’re Sick
If you’re feeling unwell:
Stay home when possible
Cover coughs and sneezes
Wear a mask in public settings
Avoid close contact with high-risk individuals
Disinfect frequently touched surfaces
Small actions help slow the spread and protect those who are more vulnerable.
Keep Your Home Healthy
A few simple adjustments can reduce virus transmission:
Use a humidifier to keep indoor air moist
Improve ventilation when possible
Regularly clean high-touch areas like doorknobs and phones
Encourage household members to practice good hygiene
SoNE HEALTH Medical Group Is Here to Help
Cold and flu season can be challenging, especially for families with young children, older adults, or individuals managing chronic conditions. Our care teams are committed to keeping you healthy through personalized guidance, preventive care, and compassionate support.
If you’re feeling sick, have questions about symptoms, or need to schedule a flu shot or checkup, we’re here for you.
Contact your SoNE HEALTH Medical Group provider today to stay healthy all winter long.