Factors such as lack of sleep, stress, and the time of year can increase one’s risk of developing a cold. Some of these risk factors can be mitigated, while others may be out of your control.
On average, adults develop two to three common colds per year. This means that reducing your personal risk and learning how to avoid spreading a cold to others is important.
Certain factors can increase your risk of contracting the cold virus and getting sick. These include:
- season
- age and sex
- lack of sleep
- lack of exercise
- poor nutrition
- stress
- smoking
While some risk factors are hard to control, others can be managed.
The cold virus is most common between September and May.
During this time, you may be more likely to spend a lot of time indoors. This puts you in closer proximity to other people, raising your risk of catching the cold virus and passing it onto others.
Certain climates and seasonal conditions can also exacerbate cold symptoms. Dry air
To mitigate this risk, you can use a humidifier to add moisture to the air in your home or office. Change the water daily and clean the machine regularly to avoid spreading bacteria, fungi, and irritants.
Practice good hygiene
Practice good hygiene to lower your risk of getting sick or making others sick:
- wash your hands regularly
- cover your mouth and nose when you cough or sneeze
- use a tissue or the crook of your elbow
Children are more likely to catch a common cold, and their colds may last longer compared to adults’.
Young children tend to come into close contact with other kids who may be carrying viruses. They may also be less likely to wash their hands regularly or cover their mouths and noses when they cough or sneeze.
To lower your child’s chances of getting sick or spreading the cold virus, teach them to:
- wash their hands regularly with soap and water
- avoid sharing food, beverages, eating utensils, and lip balm with other people
- cover their mouths and noses when they cough or sneeze, using a tissue or the crook of their elbow
Additionally, women may be more likely to catch colds in households with children and experience worse outcomes from colds.
Sleep deprivation can
To keep your immune system healthy, try to get enough sleep every day. According to
For a good night’s rest, practice the following good sleep habits:
- adhere to a regular sleep schedule
- develop a relaxing bedtime routine
- keep your bedroom cool, dark, and comfortable
- avoid alcohol, caffeine, and glowing screens near bedtime
Improve your sleep
For our team’s tips on setting up your bedroom for quality sleep, check out this article.
Psychological stress also appears to raise your risk of developing a cold.
Cortisol is a hormone that regulates inflammation in your body. When you’re under stress, cortisol may compromise your body’s immune response and increase your risk of developing cold symptoms.
To help minimize stress:
- identify and try to avoid situations that cause you stress
- practice relaxation techniques, such as deep breathing, tai chi, yoga, or meditation
- spend time with people you care about and seek emotional support when you need it
- eat a well-balanced diet, exercise regularly, and get enough sleep
Smoking damages your respiratory system and your immune system. This raises your risk of catching the cold and other viruses. Inhaling tobacco smoke also exposes you to toxic chemicals that can irritate your throat lining.
If you smoke, take steps to quit. Ask your doctor about smoking cessation tools and programs. They may recommend prescription medications, nicotine replacement therapy, counseling, or other strategies to help you quit
You may be at a greater risk of catching a cold if you do not eat a balanced diet.
To eat a more balanced diet, you may consider prioritizing whole foods and decreasing consumption of ultra-processed foods and foods that are high in added sugar or saturated fats.
Further, moderate exercise may decrease your risk of catching a cold, while severe exercise and minimal exercise increase your risk. However, it is important to note that more research is needed to draw a definitive conclusion on whether exercise can decrease the risk of developing a cold.
Regardless, obtaining an adequate amount of exercise is important for overall health.
Several factors can raise your risk of catching the common cold and passing it on to others. Fortunately, you can take steps to manage your risk factors and lower your chances of getting sick.
Practice good hygiene, get enough sleep, and minimize stress. Avoid smoking or breathing in secondhand smoke. If you do get sick, take time off from school or work. Give your body time to heal and avoid passing the virus onto other people.