5 ways to help protect your home during cold and flu season

We've all been there. You wake up one morning and your nose is running, your body is sore, and you have a fever or cough. You've been hit with a cold or the flu. They can happen any time during the year, but peak cold and flu season is in the fall and the winter.This makes now the perfect time to try to protect your household from the sniffling, sneezing and soreness.

Here are five ways to help prevent the cold and flu from hitting your house, and how you can support the healing process if you find yourself under the weather.

How to help protect yourself from cold and flu season

1. Eat a balanced diet

While good nutrition is always important, choosing healthy foods during cold and flu season can help to support and strengthen your immune systemto fight off any illness. Be sure to include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats, drink plenty of water, and limit things like added sugars, salt and alcohol.

Foods specifically known for their immunity-boosting benefitsinclude blueberries, turmeric, oily fish like salmon and tuna, broccoli, spinach, sweet potatoes, garlic, almonds, oranges, sunflower seeds and green tea.

2. Check the expiration dates in your medicine cabinet

When you feel a cold or the flu coming on, the last thing you want to find when you reach into your medicine cabinet is expired medication. Not only is it inconvenient to not have Tylenol®or Motrin®on hand, but expired medication may have chemically changed or lost its effectiveness.

The start of fall is the perfect time to take stock of what medications you have on hand, properly dispose of any that have expired, and restock your medicine cabinet so you're ready if those sniffles hit.

3. Reduce your risk of exposure

Because both a cold and the flu can be easily transmitted through the air when someone sneezes, coughs or talks, do your best to avoid coming in close contact with those who are sick. Be vigilant in washing your hands, using hand sanitizer and frequently cleaning high-touch surfaces like doorknobs and utensils. Since germs can easily spread from your hands to your face, avoid touching your eyes, nose and mouth unless you know that you have clean hands.

4. Exercise and prioritize quality sleep

To help keep your immune system strong and able to fight off infection, be sure to include regular exercise and quality sleep on your daily to-do list. Staying active can help your body produce antibodies, which are a major line of defense against illness.The American Heart Association recommends that adults participate in at least 150 minutesof moderate to intense aerobic activity a week and strength training two days a week.Your body needs time to recharge and reset - especially when fighting off illness - including getting at least seven to nine hours of sleep.

5. Take vitamins and supplements

A healthy diet is key to a healthy immune system, but it can be difficult to ensure you're getting everything you need all of the time. The key vitamins to focus on are vitamin C, vitamin D and zinc, as strong evidence suggests they have a positive impact on the immune system.

How to soothe symptoms

It's inevitable that you or your loved ones will come down with the flu or a cold at some point, so it's important that you take action to soothe your symptoms and feel better fast.

Taking a combination cold & flu medicine with a pain reliever like Tylenol® Cold + Flu Severe can temporarily reduce fever and help relieve head and body aches, sore throat, nasal congestion, and cough. It also helps loosen phlegm (mucus) to make coughs more productive. For relief from your symptoms, including sinus pressure, sore throat, chest congestion, headache, and cough, you might consider Sudafed PE® Head Congestion + Flu Severe Relief Decongestant Tablets with Acetaminophen.

For kids, Children's Tylenol® reduces fever and relieves minor aches and pains due to headache, and sore throats while remaining gentle on little stomachs.

All products should be taken as directed, and you should ask your healthcare professional if you have any questions or concerns.

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