Author: Dr. Barbara Edwards | Princeton, NJ

As the crisp air settles in and the days get shorter, it’s hard to ignore that cold and flu season is here. From crowded buses to packed grocery stores, public spaces can be a minefield for germs. With all of us navigating through these spaces, it’s only a matter of time before we cross paths with someone who’s fighting off a cold—or worse, the flu.
But don’t worry! There’s plenty you can do to protect yourself. Here are some practical and easy ways to avoid cold and flu germs in public spaces this season.

Keep Your Hands Clean—No Matter What

You’ve heard it a million times: wash your hands. But seriously—it’s the easiest, most effective way to keep germs at bay. Public spaces like stores, trains, or office buildings are full of surfaces you touch without thinking about it. Think about all the things you touch without even noticing—elevator buttons, door handles, and even ATM screens. All of these surfaces can carry cold and flu viruses, so it’s important to wash your hands regularly, especially after touching shared surfaces.
Carry hand sanitizer with you when you can’t get to a sink. Look for one that’s at least 60% alcohol, and use it often—after shopping, before eating, or even after touching your phone (which is another germ magnet).

Don’t Touch Your Face

It sounds simple, but how many times have you found yourself rubbing your eyes or touching your nose while out in public? Every time you touch your face, you’re giving germs a direct pathway into your body. When you’re out and about, try to keep your hands away from your face. If you absolutely need to touch your face (adjusting glasses or scratching an itch), use a clean tissue or a napkin. It’s a small step, but it can make a big difference in preventing infection.

Keep Disinfecting Wipes in Your Bag

Sure, you can’t sanitize every single surface you come in contact with—but you can make it a habit to wipe down high-touch areas when you can. Keep a pack of disinfecting wipes in your bag or car. Use them on things like shopping cart handles, public restroom door handles, or any surface you might be in close contact with. It only takes a few seconds and could help protect you from lingering germs.

Create Some Space Between You and Sick People

You can’t always tell who’s sick, but if you spot someone coughing, sneezing, or generally looking under the weather, it’s best to give them some space. Cold and flu viruses spread through droplets in the air when someone coughs or sneezes, so try to stay at least 6 feet away.
Of course, it’s not always possible to avoid sick people—especially if you’re in a crowded place like a subway. But doing your best to steer clear of potential exposure can go a long way in keeping you healthy.

Boost Your Immune System

Taking care of your body is one of the best defenses against cold and flu germs. When you’re healthy, your immune system is better equipped to fight off any germs you might encounter.
Make sure you’re eating a balanced diet rich in fruits, vegetables, and whole grains. Foods that are high in vitamin C (like oranges and bell peppers) and zinc (found in nuts and seeds) can help strengthen your immune system. Drink plenty of water, stay active, and get enough sleep—your body will thank you by staying strong during flu season.

Wear a Mask When Necessary

While many mask mandates have been lifted, wearing a mask in crowded, poorly ventilated spaces like public transport, airports, or grocery stores can still offer an extra layer of protection. If you’re feeling under the weather or if you know you’ll be in close contact with others, wearing a mask is a simple yet effective way to keep germs from spreading to others—and vice versa.
Even if you’re healthy, a mask can help protect you from airborne germs. It’s an easy step that can give you extra peace of mind while you’re out in public.

Be Mindful of Crowded Spaces

The more people there are in one place, the more likely it is that someone has a cold or flu. If you can, try to avoid peak hours when stores, restaurants, or public transportation are at their busiest. Go to the grocery store early in the morning or late in the evening when there’s less of a crowd. When it comes to public transportation, try to travel during non-peak hours to reduce your exposure.
It’s all about minimizing your time in high-risk environments. If you don’t need to be in a crowded area, it’s better to stay home or go when fewer people are around.

Stay Hydrated and Active

When your body is properly hydrated and moving regularly, it’s better equipped to fight off germs. Drink plenty of water throughout the day. Hydration helps your body flush out toxins and keeps your immune system functioning optimally.
Exercise also helps boost your immune system. Whether it’s a brisk walk in the park or a short yoga session at home, staying active helps keep your body strong and better able to fend off illness.

Get Your Flu Shot

Getting a flu shot is one of the best ways to protect yourself during flu season. While it’s not a guarantee you won’t get sick, the flu shot can greatly reduce your risk of getting the flu—and if you do catch it, the symptoms are often less severe. Plus, by getting vaccinated, you’re helping protect those around you who might be at higher risk, such as older adults and young children.

Stay Smart and Stay Healthy

Cold and flu season doesn’t have to mean you’re destined for a few days of misery. By following these practical tips, you can significantly reduce your chances of getting sick while navigating public spaces. Whether it’s keeping your hands clean, boosting your immune system, or wearing a mask when needed, these small actions can help you stay healthy all season long.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

When you think of Valentine’s Day, you probably think of flowers, chocolate, and candlelit dinners. But one of the best ways to show love is to help each other stay healthy. As a couple, making healthy choices together not only improves your physical health, but it also strengthens your emotional bond and trust in each other.
Studies show that people are more likely to stick with changes to their lifestyle if they have someone else encouraging them. Couples who work out together and plan healthy meals together build stronger relationships and set the stage for a happier future. Here are some ideas for how you and your partner can make this February more meaningful by building healthy habits that will last.

1. Work out together

Working out together isn’t just about getting fit; it’s also about making connections. Couples who work out together often feel more motivated and responsible. Also, moving your body releases endorphins, which make you feel better and give your relationship good energy.
You don’t both have to run marathons, though. Pick activities you both like and start small:
Walk every day after dinner.
Take a new fitness class, like yoga or spinning.
Take a hike on the weekends.
Do bodyweight exercises at home to challenge each other.
Working out together can also help you deal with stress, talk to each other better, and reach goals that make you feel closer.

2. Make healthy meals together

Instead of getting takeout or relying on quick meals, make meal prep a fun activity you can do together. Cooking together can be a fun, creative way to put nutrition first.
Make a weekly meal plan that includes a lot of vegetables, lean proteins, and whole grains. Then, split up the work: one person chops while the other stirs, or one person plans while the other shops. This not only helps people work together, but it also makes eating healthy feel less like a job.
You might be surprised at how something as simple as cooking a new recipe together can become a special memory and a step toward living a healthier life.

3. Help Each Other Stay Mentally Healthy

Your mental health is just as important as your physical health. Stress, worry, and not getting enough sleep can hurt both people and their relationships. Helping each other stay mentally healthy is good for your relationship.
Some ideas are: meditating or being mindful together.
To sleep better, keep screens out of the bedroom.
Not just checking in with each other once a day about tasks, but also about how we feel.
Encouraging professional help if stress or anxiety is too much to handle.
Being honest and helpful about mental health can help you trust each other more and make a safe place for both of you to grow.

4. Share the journey of reaching your health goals

It’s easier to set goals when you’re not doing it by yourself. Instead of thinking of wellness as a group of people, try setting goals that everyone can work toward. For instance, training together for a 5K.
Working together to cut back on sugar or alcohol.
Putting money aside for a wellness-related activity, like a spa retreat or an outdoor adventure.
Making sure that you both get regular health checkups.
Celebrating milestones, like reaching a fitness goal or eating healthy meals all week, strengthens your commitment and gives you more motivation.

5. Enjoy the things you do every day

It doesn’t have to feel like you’re stuck when you make healthy habits. Finding joy in small, daily tasks that are good for your health and your relationship is the key. Try doing morning stretches or going for a walk together with coffee.
Turning off the TV during dinner and being aware of what you eat.
Dancing around the house to have fun and get some exercise.
Making bedtime routines like reading or writing in a gratitude journal.
These small things add up, and they remind you that being healthy doesn’t have to be hard.

Why Wellness Works for Couples

Couples who work together to reach health goals are more likely to succeed than people who work alone. That’s because you make each other responsible. If one of you doesn’t want to go to the gym, the other one pushes them to go.
Give out rewards. When you celebrate your successes with others, they feel more important.
Lower the level of conflict. If you both care about your health, you’re more likely to agree on things like meals, activities, and daily routines.
Make habits that last. What starts out as a conscious effort becomes second nature over time.
Putting your health first as a couple sends a strong message: you’re not only committed to your own health, but also to building a strong future together.

The First Step

If you and your partner want to be healthier, keep in mind that small changes are the most important. Instead of trying to change everything at once, choose one or two goals that you can both reach. From there, consistency becomes easier, and the results more rewarding.
Wellness is a journey that lasts a lifetime, but you don’t have to do it alone. You can improve your health and your relationship by being there for each other, being consistent, and celebrating your progress. That’s a love story worth your time and money.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

A lot of people notice that their joints hurt more, are stiffer, or are harder to move in the winter. Winter can make even simple tasks harder for people with arthritis or other joint problems. There are a lot of ideas about why cold weather makes joint pain worse, but scientists still don’t know for sure. Some of these ideas are that the barometric pressure changes, there is less circulation, and people change their lifestyles in the winter.
You can deal with pain and stay active no matter what time of year it is.

Why joints hurt more in the cold

1. Changes in the Pressure of the Air

Barometric pressure is the weight of the air around us. The body’s tissues may stretch a little when the pressure drops, which happens more often when it’s cold. This growth can put pressure on nerves and joints, which can make them stiff or hurt.

2. Less blood flow

When it’s cold outside, blood vessels can get smaller, which slows down circulation and makes it harder for muscles and joints to stay warm and flexible. This lessened blood flow can make things stiffer, especially in the knees, hips, and hands.

3. Moving around less

People may not be as active in the winter because it is so cold. People don’t go outside as much, don’t walk as much, and don’t move around as much in general. Not moving makes the pain worse because it makes joints even stiffer and muscles weaker.

4. The things that are making the problem worse

People who have arthritis, bursitis, or injuries from the past may have flare-ups during certain times of the year because their joints are already more sensitive to changes in the environment.

Helpful tips for relieving joint pain in the cold

Stay warm

Putting on layers of clothes, wearing thermal gloves or socks, and using heating pads can all help keep your joints comfortable. A warm shower in the morning can help your body get ready for the day and ease stiffness.

Stay Moving

Low-impact exercise is one of the best ways to protect your joints. Yoga, swimming, biking on a stationary bike, and walking inside are all good ways to keep your blood flowing and your muscles strong without putting too much stress on your joints.

Every day, do some stretches.

You become more flexible, have a wider range of motion, and are less stiff when you stretch gently. In the cold, your hips, knees, and shoulders get the stiffest. Stretch them out.

Watch your weight.

Extra weight on your body puts more stress on your joints, especially your knees and hips. Losing even a little weight can help with pain and moving around.

Think about foods that help reduce inflammation.

Eating a lot of leafy greens, berries, whole grains, and omega-3 fatty acids can help lower inflammation. Staying hydrated is also important because not drinking enough water can make stiff joints worse.

Use supportive aids if you need them.

Braces, compression sleeves, or shoes with extra padding can help ease pressure on your joints and make it easier to move.

When to See a Doctor

When it’s cold outside, it’s normal for your joints to hurt, but you shouldn’t ignore pain that lasts a long time or is really bad. Go see a doctor if you have any of the following:

• • • Redness or swelling around a joint
    • Pain that makes it hard to sleep or do normal things
    • Inability to move or use joints
    • Pain that comes on suddenly and is sharp after a fall or injury

A doctor can help you figure out if your symptoms are caused by arthritis, an injury, or something else, and then make a treatment plan just for you.

Staying active all year

The most important thing for keeping your joints healthy is to be consistent. It may be hard to stay awake when it’s cold outside, but staying active keeps your joints flexible, your muscles strong, and your pain under control. You don’t have to let winter slow you down. You can take charge of your joint pain by combining warmth, exercise, and good habits.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

A lot of people make health-related resolutions at the start of the new year. One of the most common ones is to lose weight. The idea of losing weight quickly may sound good, but the key to long-term success is to take a sustainable approach. To manage your weight in a smart way, you need to do more than just diet. You need to make healthy habits that help your overall health.
We will explain how a doctor can help you lose weight in a way that is safe, realistic, and works in this guide.

Why Quick Fixes Don’t Work

People make the biggest mistake in January when they try fad diets or extreme workout plans. These methods usually work quickly, but they don’t last. Restrictive eating can make your metabolism slower, make you miss out on nutrients, and make you go on and off diets.
Doctors say that weight loss should be about making long-term changes to your lifestyle, not quick fixes. The goal is to build habits that you can keep up all year, not just until your motivation fades.

Making a balanced meal plan

Good nutrition is the key to managing your weight smartly. Instead of sticking to strict meal plans, try to find a balance and eat in moderation.
Important tips:
Put whole foods first. Most of what you eat should be fresh fruits, vegetables, lean proteins, and whole grains.
Learn how to control your portions. Eating too much of even healthy foods can still add extra calories.
Keep yourself hydrated. A lot of people think they’re hungry when they’re really thirsty. Drinking water all day helps keep cravings in check.
Cut back on processed foods and added sugars. These things make you gain weight and raise your risk of getting long-term diseases like diabetes and heart disease.
A lot of doctors say to follow the 80/20 rule: eat healthy foods 80% of the time and let yourself have some freedom the other 20%. This stops people from feeling deprived and helps them stick with it in the long run.

Exercise That Works for You

When it comes to exercise, doing it regularly is more important than how hard you do it. You don’t have to spend hours at the gym to get results. Even doing a little bit of exercise on a regular basis can make a big difference.
Smart ways to work out:
Begin with a small amount. If you’re just starting to work out, try to move for 15 to 20 minutes every day and then work your way up.
Do something different. For a well-rounded approach, include cardiovascular exercise (like walking, biking, or swimming), strength training, and flexibility work.
Look for things to do that you enjoy. You are more likely to keep working out if it feels like fun instead of a chore.
Be active every day. You can take the stairs, park further away, or do chores around the house. These small things add up.
Doctors also say that getting rest is very important. Your body needs to stretch, take breaks, and get enough sleep to heal and get stronger.

Making Goals That Are Possible

Setting clear and doable goals is one of the best ways to control your weight. Change your focus from the number on the scale to things you’ve done that are good for your health.
For instance, “I will walk for 30 minutes five days a week.”
“I will eat two more servings of vegetables with each meal.”
“I will only drink soda once a week.”
These goals are easier to keep track of and give you a sense of accomplishment as you reach them.

What Stress and Sleep Do

Stress and sleep are also very important for keeping your weight in check. When you’re stressed, you might want to eat unhealthy foods. Not getting enough sleep can also upset the hormones that control your appetite.
Doctors say that people should practice mindfulness techniques like meditation or deep breathing.
Making sure you go to bed and wake up at the same time every day.
Avoiding screens before bed can help you sleep better.
You help your body control its weight by managing stress and getting enough sleep.

When to Get Medical Help

Even when you have good habits, losing weight can be hard at times. Thyroid problems, hormonal imbalances, or some medications can all slow down your progress.
It might be time to see your doctor if you’ve been having trouble even after making healthy changes. They can do tests, give advice, and, if necessary, suggest other treatment options.

Putting It All Together

To manage your weight smartly, you need to be balanced, consistent, and take care of yourself. Instead of looking for quick fixes, work on making healthy habits that will last all year.
Give yourself the gift of patience and persistence this January. Your path to better health doesn’t have to be perfect; it just has to be able to last. You can get long-lasting results and feel great all year long if you work with a doctor and make a plan that works for you.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.
As the new year begins, many people set health-related resolutions, with weight management being one of the most common. While the idea of shedding pounds quickly may sound appealing, a sustainable approach is the key to long-term success. Smart weight management isn’t just about dieting—it’s about building healthy habits that support your overall well-being.
In this guide, we’ll break down a doctor’s approach to managing weight in a way that’s realistic, safe, and effective.

Winter affects more than just your wardrobe—it can shift your mood, energy, and how you experience the day. Shorter daylight hours, colder temperatures, and disrupted routines can leave you feeling off-balance. If you’ve noticed changes in your sleep, focus, or motivation this time of year, you’re not alone. Your mental health is closely tied to the seasons, and winter can be especially challenging. The good news? You have tools to help you stay steady.

Light Exposure and Mood: Give Your Brain a Boost

When you’re exposed to less sunlight, your brain makes less serotonin—a chemical that helps keep your mood stable—and more melatonin, which can increase fatigue. These shifts are normal, but they can take a toll on how you feel day to day.
You don’t need to completely overhaul your schedule. Just try to get outside in the morning light when you can, or consider using a light therapy box. Sitting in front of one for 20–30 minutes a day (ideally in the morning) has been shown to improve symptoms of Seasonal Affective Disorder (SAD). Research from the National Center for Biotechnology Information suggests light therapy can start improving mood within two weeks. Even if your winter blues are mild, getting more light can help you feel clearer and more focused.

Stick to a Routine That Works for You

You might find yourself sleeping in later or skipping meals when it’s dark and cold. That’s understandable, but keeping a basic routine can help your mind stay anchored. A steady wake-up time, a regular bedtime, and planned meal times don’t just add structure—they help your body maintain its natural rhythm.
Think of small habits that fit your life. Maybe it’s stepping outside for five minutes before work, or setting reminders to stretch every afternoon. These patterns don’t need to be perfect; they just need to work for you.

Move—Even a Little—Each Day

When it’s freezing out, it’s tempting to stay on the couch. But your body and brain benefit from movement—even small amounts. Physical activity boosts endorphins, which naturally lift your mood. And you don’t need to run a marathon.
Start with a short walk, a few yoga poses, or light stretching. According to the Journal of Affective Disorders, regular movement—even if it’s low-impact—can reduce winter depression symptoms by up to 30%. That’s a meaningful shift, and it’s one you can build gradually. If you’re already juggling a lot, give yourself credit for any movement you’re getting. Every step counts.

Stay Social—Your Way

It’s normal to feel like retreating during winter, especially when it’s dark early or the weather is unpredictable. But social connection is a powerful tool for your mental health. You don’t need to be the life of the party. Just staying in touch with a few trusted people can make a difference.
That might mean texting a friend when you’re thinking of them, setting a recurring phone call, or planning a low-key coffee catch-up. If in-person time isn’t possible, virtual chats can help bridge the gap. When you feel connected, your stress levels drop—and your outlook improves.

Create Space to Recharge

Your day might be packed, but even five quiet minutes can make a difference. Mindfulness doesn’t have to be complicated. Try sitting in silence, writing a quick journal entry, or practicing deep breathing.
Another powerful (and simple) tool is gratitude. Writing down three things that went well each day—no matter how small—can help shift your brain’s focus away from stress. Over time, this practice builds emotional resilience and helps you stay grounded.

Choose Foods That Support Your Mood

You don’t have to give up comfort food. But what you eat plays a role in how you feel. Complex carbohydrates, lean proteins, and omega-3 fatty acids (found in foods like salmon, walnuts, and flaxseeds) all help support brain function.
Don’t forget hydration, either. When it’s cold, you might drink less without realizing it. But indoor heating can dehydrate you more than you expect. Keep water close by throughout the day—even warm herbal tea counts.

Know When to Reach for Extra Support

You might be doing everything “right” and still feel stuck. If your low mood is lasting or interfering with daily life, it’s time to check in with a mental health professional. There’s no shame in needing support. In fact, seeking help is one of the most proactive choices you can make.
Therapy gives you space to explore what’s affecting you and offers real tools for navigating it. Thanks to telehealth, it’s easier than ever to access expert support—without leaving your home.

Winter Doesn’t Have to Weigh You Down

Winter can feel heavy. But it also invites you to slow down, reconnect, and take care of yourself in more intentional ways. With small adjustments, you can support your energy, mood, and focus—even on the cloudiest days.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.