St. John’s pharmacist, PEI dietician offer tips to fend off the cold, flu and COVID this seasonPublished Sep 25, 2025Last updated 42 minutes ago10 minute readIt’s cold and flu season, but what can you do to protect yourself and your family? UnsplashArticle contentSchool is back in session, and your kid has likely already brought home their first cold.THIS CONTENT IS RESERVED FOR SUBSCRIBERS ONLY.Subscribe now to access this story and more:Unlimited access to the website and appExclusive access to premium content, newsletters and podcastsFull access to the e-Edition app, an electronic replica of the print edition that you can share, download and comment onEnjoy insights and behind-the-scenes analysis from our award-winning journalistsSupport local journalists and the next generation of journalistsSUBSCRIBE TO UNLOCK MORE ARTICLES.Subscribe or sign in to your account to continue your reading experience.Unlimited access to the website and appExclusive access to premium content, newsletters and podcastsFull access to the e-Edition app, an electronic replica of the print edition that you can share, download and comment onEnjoy insights and behind-the-scenes analysis from our award-winning journalistsSupport local journalists and the next generation of journalistsRegister to unlock more articles.Create an account or sign in to continue your reading experience.Access additional stories every monthShare your thoughts and join the conversation in our commenting communityGet email updates from your favourite authorsSign In or Create an AccountorArticle contentWhat can you be doing to protect your family from colds and flus? How much do we need to worry about COVID this year, or is there another scary virus out there we should worry about more?Article contentArticle contentTo get to the heart of the matter, Keith Bailey, a pharmacist and owner of three Shoppers Drug Mart pharmacies in St. John’s, Mount Pearl and Conception Bay South, N.L., has weighed in on the topic.Article contentArticle contentAfter being away from school and spending more time outdoors during the summer, Bailey says the return to the classroom is the perfect time and environment for catching bugs, especially something like the common cold or COVID.Article content“As the fall goes on, the colder weather can also weaken the immune system, making it more likely for children to become ill from germs picked up at school,” he says.Article content Keith Bailey, owner of three Shoppers Drug Marts around St. John’s, N.L. reminds people that vaccines are safe and effective. Getting vaccinated is the best way to protect yourself and others. ContributedArticle contentIn Canada, flu season generally starts later in the fall. Flu is most often seen first in the western part of the country and gradually makes its way east. This gives families in NL and across Atlantic Canada some extra time to prepare for its arrival, as flu generally hits our region around late November or so, explains Bailey.Article contentThe advantage to that, he says, is that we can often get a sense of how severe flu season is going to be, and what type of flu to expect, by looking at the experience of Australia in the southern hemisphere, as their flu season starts about six months before ours during the Australian winter.Article contentArticle contentWhat’s the difference between a cold and the flu?Article contentArticle contentBailey says it’s important to make the distinction between a cold and the flu. While a cold can certainly make you or your kids miserable for a few days, the flu can be much more serious, last longer and have more severe symptoms.Article contentMost importantly, a flu can sometimes lead to complications requiring hospitalization, or even death. Babies and those over 65 tend to be at the highest risk for this and pregnant women may also pass on their illness to their unborn child. These groups, along with anyone immunocompromised individuals, are especially at higher risk and should get their flu shot, he advises.Article content The best defenses from getting sick this fall, whether from colds, flus, or COVID, are to wash your hands and to get vaccinated. UnsplashArticle contentHow can we protect our families?Article contentAs it gets closer to prime cold and flu season, Bailey offers some advice on how to best protect our families from getting sick this season. These steps also offer protection against other infectious diseases, such as COVID and RSV, as well, he adds.Article content1. Get vaccinatedArticle contentThe best thing you can do to protect your children from flu is to have your entire family vaccinated every year, Bailey says.Article contentBoth colds and influenza are viruses, which means they can’t be cured with antibiotics – so to an extent, if infected, we have to “suffer through them.”Article contentHowever, a flu vaccine that is a good match for this year’s flu season can be up to 90 per cent effective in preventing flu. And when vaccinated, even if you still get the flu, it is likely to be less severe, and shorter in duration with less chance of complications than if you don’t get your shot, explains Bailey.Article content2. Wash your handsArticle contentAnother important way to lessen the chance of catching a cold, flu or other infectious diseases is to wash your hands often. Hand sanitizer can also be used if a sink is not easily accessible.Article content3. Be considerateArticle contentIf you have any cold or flu symptoms yourself, take care of yourself and be considerate – work from home if you can, stay away from groups of people and/or wear a mask.Article contentArticle contentIf your kids are sick, keep them home from school and activities to help them recover more quickly and prevent the spread of germs to those who may be more vulnerable.Article content4. Over-the-counter drugsArticle contentYou can also treat symptoms of both colds and the flu by having your medicine cabinet well-stocked in advance. Before anyone in your household gets sick this fall, check your supplies and replace any expired medications with fresh ones.Article contentA pharmacist can also advise you about what you should keep on hand to help lessen cold and flu symptoms, including:Article contentAcetaminophen for fever and painSaline nasal spray or drops for young childrenCough and runny nose syrups (for those six years and up, but ask your pharmacist for help with which ones to get, as it can be confusing)Article contentCurrent COVID strainsArticle contentCOVID is still here, and with back-to-school and back-to-routine generally, it’s expected that the number of people getting COVID will rise again this fall and winter, says Bailey.Article contentArticle contentAs always, the severity of COVID-19 can vary significantly between individuals and populations.Article contentPublic health guidelines around COVID have also changed since its inception more than five years ago, and all provinces have their own policies — so it’s a good idea to get familiar with current recommendations and what your province offers in terms of testing and vaccines, he notes.Article contentHealth Canada provides a weekly report on respiratory viruses, including COVID and influenza, and has already reported an increase in positive COVID tests over the past few weeks, as well as several cases of pediatric hospitalizations due to COVID, says Bailey.Article contentRecommendations and availability of rapid tests for COVID vary by province. If concerned, COVID tests may be purchased in most pharmacies; however, they are no longer provided by public health in Newfoundland and Labrador, he explains.Article contentAlthough protocols may vary by province, Bailey says in Newfoundland, if you have COVID symptoms, the guidelines are to stay at home until your symptoms have improved and you haven’t had a fever for at least 24 hours.Article contentWearing a mask to prevent the spread of viruses for a few days and regular hand washing is a good idea, he adds.Article contentBailey recommends that if you are at a higher risk of severe disease and unwell, you should test for COVID-19. If your symptoms worsen, contact your doctor or go to the hospital for more extensive treatment.Article contentRecommended 2025 VaccinationsArticle contentAccording to Bailey, Health Canada recommends that everyone over six months and older have an annual seasonal flu shot.Article contentArticle contentChildren six months to less than nine years of age who have not previously received at least one dose of the seasonal influenza vaccine require two doses of the influenza vaccine, with a minimum of four weeks between doses.Article contentOnly one dose of the influenza vaccine per season is recommended for everyone else.Article contentVaccination before the onset of the influenza season is strongly preferred, as delayed administration may result in lost opportunities to prevent infection from exposures that occur prior to vaccination, explains Bailey. However, the influenza vaccine may still be administered until the end of the season.Article contentAs a note, Bailey says in Newfoundland and Labrador, children under two years of age need to get their flu shot at a family doctor or public health. Anyone above two years old can get theirs at a pharmacy. These age limits vary by province, so check first, he says.Article contentArticle content1. Flu shotsArticle contentAs per the guidelines from Health Canada, Bailey recommends that anyone who can get a flu shot do so, for their own health and that of their family and community.Article contentIt’s especially important for children up to age six, families with infants under six months, or those with a family member expecting the arrival of a new baby during flu season, all of whom are at higher risk if they get the flu.Article contentAnyone with a chronic condition is also at higher risk for developing complications from the flu, as well as adults 65 and over.Article content2. COVID shotsArticle contentBailey says that Health Canada currently recommends COVID-19 vaccination for those previously vaccinated and unvaccinated individuals who are at increased risk of SARS-CoV-2 infection or severe COVID-19 disease.Article contentFor most previously vaccinated people, the schedule is one dose per year. However, some previously vaccinated individuals at increased risk of severe illness should receive two doses of COVID-19 vaccine per year, including children six months of age and older who are moderately to severely immunocompromised (due to an underlying condition or treatment) and others.Article content A cold, flu, or even COVID can easily take people down this time of year. UnsplashArticle contentHow can you get a flu shot or COVID vaccine?Article contentThe process for getting a flu shot or COVID vaccine varies by province.Article contentIn Newfoundland, pharmacies throughout the province will have access to flu and COVID-19 vaccine this fall, including Bailey’s Shoppers Drug Mart pharmacies.Article contentContact your local pharmacy for information on availability. Many have online booking sites, and sometimes walk-in clinic options.Article contentIn Nova Scotia, free vaccines will be available through physicians or primary care providers, as well as through participating local pharmacies and pharmacy primary care clinics. Pharmacy appointments can be booked online on the Nova Scotia health site, or call 1-833-797-7772. Article contentEach fall, usually in early October, Health PEI Public Health Nursing begins offering community vaccination clinics at locations across the province. These clinics offer the COVID-19 and influenza vaccine to individuals six months of age and older. Vaccines will also be available through family physicians or nurse practitioners and at pharmacies.Article contentArticle contentRemember, says Bailiey, immunizations protect people and communities by preventing the spread of disease. As more people are immunized, the risk of disease for everyone is reduced.Article content“Vaccines are safe and effective. Getting vaccinated is the best way to protect yourself and others,” stresses Bailey.Article contentHow eating well can help keep you healthyArticle contentBesides getting vaccinations and performing routine hygiene practices like hand washing, there is another way we can keep ourselves healthy this season. And that is through a healthy diet.Article contentAccording to registered dietitian Sandra Cottreau at the Queen Elizabeth Hospital in Charlottetown, P.E.I., eating an overall balanced diet that includes a variety of fruits, vegetables, lean meats, and complex carbohydrates can help with our general health.Article content“Poor nutrition can impair your immune system, which in turn can make you more susceptible to sickness,” says Cottreau.Article contentArticle contentAlthough no one particular food or nutrient can fully protect against getting a cold, there are a few key nutrients — like vitamin C, antioxidants, and zinc — that are known to play a role in our immune system, she explains.Article contentAs a dietitian, Cottreau says they promote a food-first approach. Most adults can reach the recommended intakes of these vitamins and nutrients through an adequate and varied diet.Article contentAntioxidants are natural substances that may help lower your risk of chronic disease and can help you protect your body’s cells from damage, says Cottreau. Sources of antioxidants are vegetables, fruits, nuts, beans, and lentils.Article contentVitamin C works as an antioxidant and is needed for the growth and repair of tissues in our body. Vitamin C can be found in foods like citrus fruits, bell peppers, kiwi, and strawberries.Article contentZinc is another nutrient shown to play a role in the immune system and can be found in shellfish, meat, poultry, eggs, nuts, and dairy.Article contentAlthough a healthy diet can be very important in playing a role in protecting against colds and flu, Cottreau agrees with Bailey, saying it’s important to also have proper hand hygiene, immunizations, adequate sleep, manage stress, and get regular physical activity.Article content Ensuring adequate nutrition and hydration can be key to helping with recovery from a cold or flu. UnsplashArticle contentHow feeding the sick can help them get betterArticle contentEnsuring adequate nutrition and hydration can be key to helping with recovery, explains Cottreau.Article contentStaying hydrated is important once you’re sick. Hot liquids can be helpful for maintaining adequate hydration, increasing nasal airflow through the vapors, and loosening respiratory secretions, she says.Article content“There is nothing like a homemade soup to help you feel better, especially now that the weather is cooling off,” she says.Article contentFluids can include water, broth or soup, milk, smoothies, coffee and tea.Article contentCaffeine and alcohol can be dehydrating, so it’s best to limit these, she adds. Some people find that decaf tea with honey can be soothing for a sore throat. Homemade smoothies or ice pops can be a nutrient-dense way to include plenty of fruits.Article contentArticle contentIf you are sick, you likely don’t feel like eating as much as usual. Having smaller, more frequent meals and snacks can help with adequate nutrition when you are not feeling like eating three big meals, suggests Cottreau.Article content“Do not go long periods without eating — consuming sufficient calories and protein can aid in your recovery,” she says.Article contentFor those with specific health conditions, it’s best to reach out to a registered dietitian for personally tailored nutrition advice, she adds.Article contentWhat supplements should you take when you’re sick?Article contentCurrent research is inconclusive when it comes to supplements like zinc, garlic, ginseng, echinacea, and probiotics in the prevention and treatment of colds, says Cottreau.Article contentThere is limited evidence to suggest supplementing with zinc in adults after the onset of a cold. Some studies show it may reduce the duration of the cold symptoms, but there can be risks associated with supplementing high doses of zinc, she explains.Article contentFurther research is also needed to confirm the use of probiotics in the incidence and duration of colds. Although most probiotics are safe for healthy adults, Cottreau says there is insufficient evidence to suggest a particular strain.Article content“It is always beneficial to speak with your doctor or pharmacist before starting any supplementation, especially for those who may be immunocompromised,” says Cottreau.Article content
Combatting colds and flus: How to stay protected this season
