How to Avoid Reinfection During Cold and Flu Recovery

1 June 2025

Getting sick is bad enough, but catching the same bug all over again? That’s just plain cruel. If you’ve ever felt like your cold or flu just won’t go away, chances are you’re unknowingly reinfecting yourself. Yep, that nasty virus can linger on surfaces, in the air, or even inside your own body, just waiting for another opportunity to strike.

So, how do you break this cycle and ensure a full recovery without falling back into the same miserable symptoms? Let’s dive into some straightforward, no-nonsense strategies to keep you from getting sick all over again.

Why Reinfection Happens in the First Place

Before we talk about prevention, let’s get real about reinfection. Viruses love to stick around—on your hands, your phone, your bed sheets, and even inside your respiratory system.

Here’s how reinfection usually happens:

- You’re touching contaminated surfaces – That doorknob, remote control, or even your own cell phone could be harboring the virus.
- Your immune system is still weak – Just because you’re feeling better doesn’t mean your body is fully ready to fight off germs again.
- You don’t replace or clean personal items – Your toothbrush, pillowcase, or even your water bottle can still be covered in germs from when you were sick.
- You return to normal activities too soon – If you push yourself too hard, too fast, your body might not have enough strength to keep fighting off infections.

Now that you know why reinfection happens, let’s get straight to the ways you can stop it in its tracks.

1. Wash Your Hands Like Your Life Depends on It

This one’s a no-brainer, but seriously—most people don’t wash their hands well enough. A quick rinse under water won’t cut it. You need to scrub those hands for at least 20 seconds with soap and warm water.

Here’s when you absolutely must wash your hands:

✅ After blowing your nose
✅ Before eating or preparing food
✅ After using the bathroom
✅ After touching commonly used surfaces (light switches, remotes, doorknobs)
✅ After coughing or sneezing

Hand sanitizer is great in a pinch, but soap and water remain your best bet for truly getting rid of viruses.

2. Ditch That Germ-Filled Toothbrush

Would you repeatedly lick something covered in cold and flu viruses? No? Then why are you still using the same toothbrush you had when you were sick?

Your toothbrush is one of the biggest culprits of reinfection because viruses love to cling to those bristles. Here’s what you should do:

- If you were sick for several days, toss your toothbrush and grab a fresh one.
- If you use an electric toothbrush, replace the head.
- At the very least, sanitize it by soaking it in hydrogen peroxide or boiling water.

Your mouth is a gateway for germs, so don’t let your toothbrush become a Trojan horse for reinfection.

3. Change Your Pillowcase and Bed Sheets Immediately

You’ve been sweating, sneezing, and coughing into your bed for days. Now, imagine rolling around in that same virus-ridden fabric after you start feeling better. Disgusting, right?

To prevent reinfection, wash your pillowcases and bed linens right away—preferably in hot water. In fact, any fabric that may have been exposed (like blankets, towels, and even pajamas) should be thrown into the wash.

Bonus tip: If you have fabric furniture (like couches or chairs), wipe down surfaces and toss any blankets that were in direct contact with you.

4. Disinfect High-Touch Surfaces (Yes, Your Phone Too!)

Cold and flu viruses can survive on surfaces for hours or even days. That means every time you touched your phone, keyboard, or remote while sick, you left behind a germy nightmare.

To stop the cycle, disinfect frequently touched surfaces like:

- Your cell phone (wiping it won’t cut it—use alcohol wipes or a UV sanitizer)
- Computer keyboard and mouse
- TV remote (one of the dirtiest objects in your home!)
- Doorknobs and light switches
- Bathroom and kitchen counters

Make it a habit to clean these areas daily when you're sick and right after you recover.

5. Cover That Cough—The Right Way

If you’re recovering but still coughing, you need to dodge those lingering viruses like a pro. Coughing into your hands is a huge mistake because you’ll spread germs to everything you touch.

Instead, always:
➡️ Cough into your elbow
➡️ Use a tissue and toss it immediately
➡️ Wash your hands after coughing or sneezing

Not only will this help prevent others from getting sick, but it’ll help stop reinfecting yourself too.

6. Keep Hydrating Like You’re in a Desert

Even if you’re feeling better, your body is still on the mend. Staying hydrated is one of the best ways to flush out lingering toxins and keep your immune system working.

Drink plenty of:
🫖 Herbal teas (ginger, chamomile, or peppermint)
💧 Water (add lemon for a vitamin C boost)
🥣 Broths and soups (bonus: they’re soothing for your throat)

Skip alcohol and caffeine while recovering—both can dehydrate you and slow down healing.

7. Give Your Immune System a Boost with Proper Nutrition

Your body is still in fight mode, so feed it foods that actually help. Load up on:

🥦 Leafy greens (spinach, kale)
🍊 Vitamin C-rich fruits (oranges, kiwi, strawberries)
🧄 Garlic (a natural immune booster)
🥜 Nuts and seeds (full of zinc and healthy fats)
🐟 Fatty fish (like salmon, packed with Omega-3s)

Avoid processed junk food—it won’t do your recovering body any favors.

8. Rest Like Your Recovery Depends On It (Because It Does!)

You might feel “better,” but don’t let that fool you into jumping back into your normal routine too quickly. Your immune system is still recharging, and if you push yourself too hard, you could end up sick again.

❌ Don’t skip sleep—aim for 7–9 hours
❌ Don’t hit the gym too soon—give your body time to regain full strength
❌ Don’t rush back to work—if possible, ease back into your routine

Rest isn’t a luxury, it’s a necessity when you’re recovering from the flu or a nasty cold.

9. Avoid Close Contact with Others Who Are Sick

Just because you’re on the mend doesn’t mean your immune system is ready to take on new germs.

If you come into contact with someone who’s sick, your weakened immune system might not be able to fight it off as well as before—leaving you vulnerable to a second round of illness.

If possible:
- Keep your distance from anyone who’s currently sick.
- Avoid crowded places until you’re fully recovered.
- Keep up with hygiene practices even after you get better.

Final Thoughts

No one wants to go through the misery of a cold or flu twice in a row. Reinfection happens way more often than people realize, but the good news? You can absolutely prevent it.

By staying on top of hygiene, swapping out germ-infested items, and giving your body the rest and nutrients it needs, you’ll stay on the road to recovery without taking a U-turn back into sickness.

So, take care of yourself, wash those hands, swap that toothbrush, and give your immune system a fighting chance. You got this!