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.