How to Avoid Catching a Cold or Flu

Growing up, parents insisted we dress warmly to avoid catching colds or the flu. But is it really possible to get sick just from being cold? We dive into the facts behind this common belief.

Many of us remember wearing hats that we would quickly remove once out of sight. As we grew older and learned more from biology classes or online resources, we discovered:

Runny noses, sore throats, and fevers are caused not by cold drafts or chilly weather, but by viruses and bacteria.

The term “cold” is a general label for various illnesses.

• Viral infections (commonly referred to as acute respiratory viral infections or ARVI) are most prevalent during autumn and winter. These viruses cause sneezing, nasal congestion, coughing, and discomfort, often leading us to rely on pain relievers like paracetamol. Fortunately, these illnesses are usually mild and self-limiting, with around 200 different viruses responsible.
• The influenza virus, often distinguished from other ARVI due to its severity.
• Bacterial infections such as tonsillitis, which tend to produce more severe symptoms and may require antibiotics to prevent chronic complications. Sometimes bacteria invade on their own, but often they follow viral infections as secondary complications. A strong immune system can fight these off, but medical treatment is often necessary.

If infections are caused by microbes rather than cold air, why do cold seasons see more outbreaks?

Scientists have long pondered this question. It’s known that rhinoviruses multiply better in cooler environments like the nasal passages, where temperatures are lower than the body’s core temperature. The reasons for this increased activity were unclear: whether the virus thrives in cold or if cold weather weakens the immune system, making it harder to fight infections.

Research by Dr. Ellen Foxman, an associate professor at Yale University, shed light on this. She tested how nasal cells respond to rhinovirus at different temperatures and found that at 33°C (91.4°F), nasal mucosal cells produce fewer interferons—proteins that inhibit virus replication. This means that in colder conditions, rhinoviruses can multiply more freely.

So, parents were right: wearing hats and scarves to cover your nose helps protect you from getting sick.

What else can you do to protect yourself?

Boost Your Immune System

Spend more time outdoors, engage in regular physical activity, get quality sleep, and eat a balanced, nutritious diet. These are the most effective ways to strengthen your body’s defenses.

Dress Appropriately

This advice may seem obvious, but it’s often overlooked. Dressing properly means more than just staying warm. Good winter clothing:

• Allows freedom of movement;
• Prevents excessive sweating;
• Keeps you dry;
• Protects against wind chill.

After all, you'll want to be comfortable enough to play outside and stay active, which supports your immune health.

Wash Your Hands Frequently

Wash away germs whenever possible and avoid touching your face with unwashed hands to reduce the risk of infection.

Keep Your Environment Clean

Viruses can linger in dust, so regularly cleaning your living space—especially with damp cloths—is essential to minimize exposure.

Practice Cold Exposure Gradually

Simple habits like sleeping with a slightly open window, walking barefoot indoors, avoiding warming cold drinks too quickly, and enjoying ice cream can help your body adapt and strengthen its resilience.

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