Seasonal Wellness Tips to Keep You Healthy All Winter
When the weather gets colder, we spend more time indoors. That also means germs like cold and flu spread more easily. But staying healthy this season doesn’t have to be complicated. With a few simple steps, you can lower your risk of getting sick and keep your family safe.

Get Your Seasonal Vaccines
Vaccines are one of the best ways to protect yourself and others from serious illness.
- Flu and COVID vaccines are updated each year to protect against current strains.
- Vaccines help reduce your chances of getting very sick. Even if you do catch the flu or COVID, your symptoms will likely be milder.
- By getting vaccinated, you’re also protecting your loved ones, neighbors, and community.
Call your NHC clinic today to schedule your seasonal vaccines.

Boost Your Everyday Habits
Strong daily habits keep your immune system ready to fight off illness. Try these:
- Wash your hands often with soap and water.
- Drink water throughout the day.
- Get enough rest — adults need 7–9 hours of sleep, and kids need even more.
- Eat balanced meals with fruits, vegetables, and protein to fuel your body.

Stay Healthy Indoors
As we close our windows against the cold, the air inside our homes can get stuffy, and germs can spread more easily.
- Open a window for a few minutes each day or use a fan to bring in fresh air.
- Clean and disinfect items you touch often, like phones, doorknobs, and remotes.
- Avoid smoking, especially indoors, to protect kids, people with asthma, and others most vulnerable to respiratory illness. Even smoke that clings to clothing can affect children and sensitive individuals.
Outdoor Tip: With leaves starting to fall, consider raking or switching to an electric leaf blower instead of a gas-powered one. According to the California Air Resources Board, just one hour of gas leaf blower use produces the same pollution as driving 1,100 miles (approximately the distance from Portland to San Diego).
Know When to Call for Care
Not every sniffle means you need to see a provider, but it’s important to know when to get help.
- Mild symptoms (runny nose, mild cough, tiredness): Rest, fluids, and over-the-counter medicine may help.
- More serious symptoms (trouble breathing, chest pain, high fever that won’t go down): Call your NHC clinic right away.
- Emergencies: If symptoms are severe, call 911.

Protect the Most Vulnerable
Some groups are more at risk from seasonal illnesses, including:
- Older adults
- Young children
- Pregnant women
- Those with long-term health conditions like diabetes, asthma, or heart disease
Check in on family members, friends, or neighbors who might need extra support during the colder months.
Your Partner in Seasonal Wellness
At NHC, we’re here to help you and your family stay healthy year-round. From preventive care to seasonal vaccines, our providers are ready to support your health and answer your questions.
Call your NHC clinic today to schedule a check-up or seasonal vaccine.
References
For more information on staying healthy during cold and flu season, visit:
- Centers for Disease Control and Prevention (CDC): Prevent Seasonal Flu
- CDC: COVID-19 Vaccination
- CDC: Everyday Preventive Actions
- World Health Organization (WHO): Seasonal Influenza Factsheet
- Oregon Health Authority (OHA): Vaccines and Immunizations
- American Academy of Pediatrics (AAP): Healthy Sleep Habits
- National Institutes of Health (NIH): Staying Healthy in Cold Weather

Brooke Bachelor, DO, Family Physician at NHC Tanasbourne Medical and Dental Clinic
This article was reviewed by Brooke Bachelor, DO, Family Physician at NHC Tanasbourne Medical & Dental Clinic. Dr. Bachelor provides primary care with a focus on integrative and lifestyle medicine, reproductive health, and osteopathic manipulative treatment (OMT). With experience as an ICU nurse and working alongside local health promoters in Uganda and Peru, she brings a global perspective to patient care. At NHC, she partners with patients to improve health outcomes through whole-person, community-centered care.