Every fall, Canadians settle back into familiar routines. More time indoors, busy workplaces, the school year and increased social gatherings can all contribute to the spread of illness. It’s a time of year when respiratory viruses like COVID-19, influenza and respiratory syncytial virus (RSV) begin circulating more widely.¹ While you can’t avoid every illness, a little preparation can help you stay healthy.

Here’s simple checklist you can use to get ready:

Prioritize good sleep

Sleep is one of the most important ways to support your immune system. It helps lower your stress hormones and inflammation, and your body produces more antibodies to fight off illness while you’re sleeping. Aim for seven to nine hours of quality sleep each night and maintain a consistent bedtime.²

Eat well and stay hydrated

A balanced diet rich in fruits, vegetables, whole grains and protein provides the nutrients your body needs.³ Don’t forget to drink enough water; when you’re hydrated, your body works more effectively and can better keep up its defences.⁴

Keep moving

Regular physical activity supports your overall health.⁵ Staying active can also boost your mood during the shorter daytimes, whether it’s a brisk walk, a fitness class or simply getting outside every day.

Practice everyday hygiene

Simple habits can make a real difference. You can help reduce the spread of viruses by washing your hands regularly, covering your coughs and sneezes and considering wearing a well-fitting mask or staying home if you’re feeling unwell.¹

Check what’s recommended for you this season

Recommendations for respiratory vaccines can vary based on your age, health conditions and other factors. You can learn which vaccines are recommended for you by speaking with your pharmacist, nurse practitioner or family doctor. Many Canadians can receive their COVID-19 and influenza vaccines during the same visit.⁶

Plan ahead

Don’t wait until you’re sick to think about what you’ll need. Make sure you know where to seek care if needed, keep common household essentials stocked and have a plan in place in case illness disrupts your work, school or family routines.

Stay connected

Maintaining relationships with friends, family and your community can support your overall well-being—just be sure to make thoughtful choices when you’re feeling unwell, to help protect those around you.⁷

By taking some simple proactive steps, we can all have a safer respiratory season.

Take the next step toward protecting your respiratory health. Visit carp.ca/vaccinesandimmunizations to learn more and discover ways to stay healthy and protected this season.

_{¹ Government of Canada. Respiratory infectious diseases: Reduce your risk. Available at: https://www.canada.ca/en/public-health/services/diseases/respiratory-infectious-diseases-reduce-spread-personal-protective-measures.html Accessed July 27, 2026
² Mayo Clinic. Lack of sleep: Can it make you sick? Available at: https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757 Accessed July 27, 2026
³ Sunnybrook Health Sciences Centre. Six ways to maintain your health this cold & flu season. Available at: https://sunnybrook.ca/2024/10/six-ways-to-maintain-your-health-this-cold-flu-season/ Accessed July 27, 2026
⁴ Canadian Digestive Health Foundation. The Importance of Staying Hydrated: General Hydration and Virus Recovery https://cdhf.ca/en/the-importance-of-staying-hydrated-general-hydration-and-virus-recovery/ Accessed August 21, 2026
⁵ Nieman DC, Wentz LM. The compelling link between physical activity and the body’s defense system. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6523821/ Accessed July 27, 2026
⁶ Canadian Pharmacists Association. Answers to common questions about the flu shot. Available at: https://www.pharmacists.ca/advocacy/issues/influenza/answers-to-common-questions-about-the-flu-shot/ Accessed July 27, 2026
⁷ Government of Canada. You’ve got a friend in me. Available at: https://www.statcan.gc.ca/o1/en/plus/6735-youve-got-friend-me Accessed July 27, 2026}