As temperatures fall and we spend more time indoors, respiratory illnesses begin circulating more easily. Colds, influenza, COVID-19 and RSV are caused by different viruses, but many of the same everyday habits can help reduce your risk of becoming ill.

Start with the basics

Your immune system works continuously, not just when you become sick. Supporting it begins with the things your body needs every day:

• Get adequate sleep. Sleep supports normal immune function and recovery.
• Stay hydrated. Fluids help maintain the tissues lining the nose, throat and respiratory tract.
• Eat a varied diet. Protein, fruits, vegetables and other nutrient-rich foods provide the building blocks the immune system needs.
• Keep moving. Regular physical activity supports overall cardiovascular, metabolic and immune health.
• Manage ongoing stress. Chronic stress can affect sleep, appetite and other systems involved in maintaining health.

There is no single food or supplement that can guarantee you will not catch a respiratory virus.

Reduce your exposure

Respiratory viruses spread particularly well when people spend prolonged periods together indoors.

Handwashing, covering coughs and sneezes, improving indoor air, and avoiding close contact with people who are actively ill can all reduce transmission.

During periods of high respiratory-virus activity, opening windows when practical, improving ventilation or using air filtration can provide another layer of protection.

When you do get sick

Rest and hydration are often appropriate for mild respiratory illnesses, but pay attention to symptoms that are severe, rapidly worsening or unusual for you.

Certain prescription antiviral medications can be useful for influenza and other viral illnesses, particularly when treatment begins early and for people at greater risk of complications.

The goal isn’t to create an “invincible” immune system. It is to give your body good everyday support while reducing unnecessary exposure to infection.

Important Notice

This blog post is provided for educational purposes only and does not constitute medical advice. Ozone-based therapies have not been approved by the U.S. Food and Drug Administration for the treatment, cure, or prevention of disease. Medical decisions should be made in consultation with a licensed healthcare provider.