Note: I am no doctor or expert of any kind and the things I have written are solely based on my experiences and observations and logic. So, use this as a guide not a prescription or expert advice from doctor.
I’m no doctor or expert in treating illnesses, but over the years, I’ve noticed some clear patterns in how viral, cold, and flu infections spread, and what can help recover from them faster.
If you’re someone who often falls sick and it messes with your daily routine, then this blog might be useful for you. My goal is simple: to share what has worked for me, in the hope that it helps you avoid these infections, and recover quickly if you do catch them.
Let’s first talk about how to avoid getting viral, cold, and flu in the first place:
How to Avoid Catching Viral, Cold, and Flu Infections
1. Focus on Strengthening Your Immune System
The best way to avoid viral, cold, or flu infections, or at least recover quickly, is to have a strong immune system. People with good immunity rarely catch these infections. Take doctors for example: they meet sick patients all day long, yet they don’t fall sick that often. Why? Because they take care of their health.
They follow a clean lifestyle, eat balanced meals, sleep on time, and avoid things that weaken the immune system like smoking, drinking, junk food, or overeating.
So, if you want to avoid falling sick frequently, focus on improving your immunity. The most important habits?
- Get enough quality sleep
- Eat healthy, balanced food
- Stay physically active with regular exercise
You may not avoid every single infection, but you’ll reduce your chances by a lot, and even if you do catch something, you’ll recover much faster.
2. Stop Constantly Thinking About Getting Sick
This might sound strange, but your mindset plays a role. Have you ever noticed that when you keep thinking about catching a cold, like “Oh no, someone sneezed near me in the metro, now I’ll definitely fall sick”, you actually do end up getting sick?
Meanwhile, doctors don’t walk into their clinic thinking “I’ll catch the flu today.” Their focus is on helping patients and getting on with their day. They don’t give energy to those thoughts, and as a result, they don’t create unnecessary fear or stress.
I’ve noticed this in myself too. The more I overthink about getting infected, the more it happens. So try to stay calm, avoid unnecessary worry, and stay mentally strong. Keep yourself busy and don’t let your mind spiral into sickness-mode.
3. Avoid Careless or Irresponsible People
Let’s be real, some people just don’t care. They’re sick, sneezing or coughing, and still show up to meet others, shake hands, or talk without wearing a mask. It’s almost like they believe in the idea of “misery loves company,” and they don’t mind if others get sick too.
Stay away from such people.
Here’s how:
- Politely avoid handshakes and just wave instead
- Don’t share food or sit too close to them
- If you must be around them, ask them to wear a mask
- Keep your distance and avoid hanging out with them until they recover
It’s not rude to protect your health, especially when someone else is being careless and putting others at risk.
4. Avoid Touching Public Surfaces and Then Touching Your Face
Public places like metros, buses, office doors, and lift buttons are full of germs. When someone sneezes or coughs, then touches a handle, that surface becomes a virus hotspot. If you touch it and then rub your eyes or touch your nose or lips, you’re helping that virus enter your body.
Be mindful:
- Avoid touching your face unless your hands are clean
- Carry a tissue or use your elbow if you need to scratch or rub
- Keep your hands away from your mouth, eyes, and nose when you’re out
The virus can sit on your hand without doing anything, but the moment you touch a sensitive area, you give it a free pass into your body.
5. Never Pick Your Nose or Rub Your Eyes
Even if you’re not touching anything dirty, the air itself can carry viral droplets, especially if someone sneezed near you. Some of those particles might land on your face or enter your nose.
Your nose is designed to trap dust and viruses, but if you pick your nose or rub your eyes, you bypass those natural filters and invite the virus in. So, even if it feels like a small thing, it’s actually a big one. Avoid doing it, especially when you’re out.
6. Be Careful When Cleaning or Dusting
Dusting might feel like a healthy thing to do, but when you’re wiping furniture, carpets, or machines, tiny dust particles, and sometimes viruses, get released into the air. Breathing that in can trigger infections.
Simple precautions:
- Always wear a mask while dusting or cleaning
- Open windows for ventilation
- Avoid doing heavy cleaning if you already feel weak or are recovering
If there’s construction going on outside or a lot of dust in the air, wear a mask when stepping out too.
7. Wash Up or Take a Bath After Coming Home
After being out in public places, your body collects dirt, germs, and even viruses, especially on your clothes, hands, and face. So before you touch anything in your home, go straight to the bathroom.
Here’s what helps:
- Drop your bag or belongings in one spot like the living room
- Head to the bathroom, take a quick shower, and change into home clothes
- Only then, relax in your bedroom or touch common surfaces
This one small habit helps keep a lot of sickness-causing stuff away from your personal space.
8. Use Hand Sanitizer or Wash Hands Often
You may not always be able to take a bath, but you can still keep your hands clean. Carry a hand sanitizer when you’re outside, and use it whenever you touch something public, or before eating or touching your face.
If you’re home, just wash your hands with soap and water.
Make it a habit, not just during flu season, but every day.
How to Recover Faster If You’ve Already Caught a Viral, Cold, or Flu Infection
So, you did everything right but still caught it, don’t worry, it happens. The goal now is to recover as fast as possible, and based on my experience, here are some simple but powerful things that really help:
1. Sleep More – At Least 7 to 8 Hours
Sleep is one of the most powerful tools for recovery, yet we often take it for granted. When you’re sick, your body needs more rest to repair and fight off the virus.
So, sleep on time and try to get 7–8 hours of proper rest every night. If you feel tired during the day, take short naps. Good sleep boosts your immune system and helps your body heal much faster.
2. Don’t Cough Too Much (If You Can Help It)
This may sound odd, but try not to cough unnecessarily. Constant coughing can irritate your throat, nose, and even lungs. It also pushes out mucus that’s trying to do its job (more on that next).
Stay calm, breathe slowly, and use warm fluids like herbal teas to soothe your throat. The less you strain your body, the better and faster it heals.
3. Let the Mucus Do Its Job – Don’t Force It Out
One of the biggest mistakes people make when sick is trying to forcefully get rid of mucus from the nose, throat, or chest. But mucus is not just some waste, your body produces it on purpose to fight the virus.
Mucus contains proteins, enzymes, antibodies, sugars, and salts that work together to trap and destroy viruses. If you keep removing it aggressively, your body has to start from scratch each time.
Let your body do its thing. Unless it’s blocking your breathing, avoid blowing or spitting it out unnecessarily. Trust your immune system.
4. Talk Less – Give Your Throat a Break
If you have a sore throat or are coughing, talking too much will only make it worse. Every time you speak, you’re using energy your body could use to heal itself.
Talking less also reduces irritation in the throat and helps control coughing. Rest your voice and let your body direct its energy where it’s needed most.
5. Eat and Drink Only When Necessary
When you’re sick, your body’s main job is to fight the infection, not digest heavy meals. Eating or drinking too often takes away energy from the healing process.
Also, spicy or oily food can irritate the throat and clear away helpful mucus. That doesn’t mean you should starve, but only eat when you’re actually hungry. Same with water, drink when you’re thirsty, and drink plenty, but don’t overdo it.
Tip: Warm soups, khichdi, and herbal teas are great. Keep it light and simple.
6. Exercise (Lightly) If You Catch It Early
There was a time when I started feeling like I might catch something after someone coughed near me in the metro. That night, I did a light workout, wall push-ups, dumbbells, and got myself sweating a little. I also slept for more than 7 hours.
The next morning? I felt fine. The virus didn’t take hold.
If you feel the symptoms starting (like mild sneezing or body pain), some light exercise can boost your immunity and help your body fight it off early. But don’t overdo it, if you’re already down with fever or feeling too weak, skip the workout and just rest.
Conclusion
Staying healthy isn’t about doing one big thing, it’s about doing the small things right, consistently. By building simple habits, staying aware of your surroundings, and trusting your body’s natural healing power, you can avoid most infections and bounce back faster when you do get sick. Take care of your body, and it will take care of you.
