How to avoid getting sick again.
You finally kicked that cold, and for a few days, you felt like yourself again. But then, almost out of nowhere, that familiar scratch in your throat returns. It’s frustrating, isn't it? Just when you think you’re in the clear, winter has a way of pulling you back onto the sidelines.
“This cycle is so common during winter because our immune systems are constantly being challenged,” explains Michael Tafoya, MD, an emergency physician at CityMD. “
“Recognizing early symptoms and responding quickly are crucial to staying ahead of illnesses.”
Dr. Tafoya also advises, “Don’t brush off mild signs of sickness. Taking preventive action at the start can make all the difference—rest, hydration, and listening to your body are not just suggestions, they’re essential steps.”
It happens to the best of us. The colder months bring a unique set of challenges to our immune systems. Between holiday gatherings, travel, and the simple fact that viruses thrive in winter conditions, staying healthy requires a bit more strategy than usual.
This guide will help you understand why we often get sick repeatedly during this season and, more importantly, how you can stay ahead of it.
Why the "rebound" illness happens
As Dr. Tafoya notes, “One of the most common complaints I hear during winter is the feeling that a cold has ‘come back.’ In most cases, it’s not a new illness but a flare-up because the body hasn’t fully recovered.”
When people return to their routines too quickly, their immune systems simply aren’t ready, which makes them more susceptible to getting sick again. The key is to give yourself enough time to fully heal—rest is your best prevention.
Your body needs time to rebuild its defenses even after symptoms fade. When you push yourself too hard too soon, you leave your immune system vulnerable.
How to fix it:
Ease back into your activity levels. If you usually run five miles, start with a brisk walk. Prioritize getting 7-9 hours of sleep nightly, as sleep is when your body does its most critical repair work.
And don’t forget hydration—water is essential for flushing out toxins and keeping your mucous membranes healthy enough to trap new germs.
Navigating holiday travel and gatherings
Winter is synonymous with togetherness. We crowd into living rooms for holiday parties, pack into busy airports, and share dorm rooms or guest bedrooms. Unfortunately, close contact is the perfect highway for germs.
“Holiday gatherings bring us close, but they also make it easier for viruses to spread,” says Dr. Tafoya. “Simple habits like frequent handwashing, using hand sanitizer, and improving ventilation can help keep everyone healthier throughout the season.”
Viruses like the flu, RSV, and the common cold spread easily in poorly ventilated spaces or through direct contact. That tray of holiday cookies everyone is touching? It might be sharing more than just calories.
How to stay safe:
You’ve heard it before, but it bears repeating: wash your hands often. It remains one of the most effective ways to prevent illness.
When hosting or visiting, try to crack a window to improve ventilation. Fresh air dilutes the concentration of viral particles in a room. If you are traveling, carry hand sanitizer and consider wearing a mask in high-density areas like planes or trains.
Don't ignore the "small" symptoms
We often try to power through early signs of sickness. A slight tickle in the throat or a bit of congestion seems manageable, so we go to work or head to the gym. But ignoring these early warning signs can turn a minor bug into a major illness that knocks you out for a week.
“It’s easy to downplay minor symptoms, but even a little discomfort can be the first signal of something more serious,” explains Dr. Tafoya. “Acting quickly at the onset—by resting and caring for yourself—can help prevent a longer and more severe illness.”
The better approach:
Listen to your body. Rest at the very first sign of illness. That extra hour of sleep or taking a sick day early can prevent a much longer recovery period later.
Keep your medicine cabinet stocked with essentials like a thermometer, pain relievers, and lozenges, so you aren't scrambling to the pharmacy when you feel your worst.
When home remedies aren’t enough
Sometimes, despite your best efforts, symptoms persist or worsen. If you find yourself back at square one, or if something just doesn't feel right, you don't have to guess what's wrong.
As Dr. Tafoya advises, “If your symptoms linger, worsen, or if you develop a high fever, difficulty breathing, or persistent pain, it’s important to seek professional medical help. Don’t wait—getting timely care can prevent serious complications and get you on the road to recovery faster.”
CityMD is available for those moments when you need answers fast. You can walk into any location without an appointment. Our team offers:
- Rapid testing for flu, strep throat, RSV, and COVID-19
- Fast evaluation and diagnosis of common winter illnesses
- On-the-spot treatment plans and prescriptions if needed
- No appointment necessary—just walk in and get the care you need
With these services, you’ll receive a clear diagnosis and a treatment plan to get you back on your feet.
For those looking to build a stronger foundation for their health year-round, Summit Health Primary Care is your partner in prevention. Establishing a relationship with a primary care provider means you have someone who knows your history and can help you manage your health before you get sick.
Prioritize your wellness this winter
Don't resign yourself to a season of sniffles and setbacks. By taking a proactive approach—resting fully, practicing good hygiene, and seeking professional care when needed—you can enjoy everything winter has to offer.
Make your health a priority today. Whether you need an immediate check-up at CityMD or a long-term wellness plan with Summit Health, help is just around the corner. Stay warm, stay smart, and stay well.
We’re ready to care for you.
Visit any CityMD urgent care location in your community today for an evaluation with one of our expert providers.