10 health tips: preventing colds and flu in the workplace

Every office has its busy seasons, and unfortunately, flu season is one of them. When colds and flu spread through the workplace, they don’t just affect individual health, they impact productivity, morale, and even business performance [1]. The good news is that there are practical steps everyone can take to reduce the risk.  

From simple hygiene practices to workplace wellness policies, these 10 proven strategies can help employees and employers alike. 

Why Flu and Cold Prevention Matters at Work 

Colds and flu are among the most common reasons for sick leave worldwide. In workplaces, viruses spread easily through close contact, shared surfaces, and even recycled air in meeting rooms [2]. The result? A cycle of absenteeism (people staying home sick) and presenteeism (people working while unwell), both of which reduce productivity. 

A proactive approach, where employees take personal responsibility and companies foster a culture of workplace wellness, helps protect everyone, reduce sick days, and keep businesses running smoothly [3]. 

Health Tips for Preventing Colds & Flu in the Workplace 

1. Wash Hands Frequently 

Handwashing is one of the simplest yet most effective defences. Wash with soap and water for at least 20 seconds, especially before eating, after using shared equipment, or after coughing/sneezing. When sinks aren’t available, use alcohol-based hand sanitiser [4]. 

2. Practice Good Respiratory Hygiene 

Cover coughs and sneezes with tissues or elbows and dispose of tissues immediately. If you’re feeling unwell, wear a mask to reduce the risk of spreading viruses [4]. 

3. Keep Workspaces Clean 

Desks, keyboards, phones, and communal areas like meeting tables can harbour germs. Disinfect them regularly, especially if you hot-desk or share equipment [4]. 

4. Maintain Healthy Nutrition 

Your immune system relies on nutrients to function well. Aim for a diet rich in fruit, vegetables, lean proteins, and foods containing vitamin C, zinc, and probiotics. Keep healthy snacks at your desk to avoid relying on processed food. 

5. Stay Hydrated 

Drinking water supports the body’s natural defences. Dehydration can affect your energy levels and make you more susceptible to illness. Keep a reusable water bottle at your desk to encourage regular hydration. 

6. Prioritise Sleep & Rest 

Lack of sleep weakens your immune system. Adults should aim for 7–9 hours of quality rest each night. Short breaks during the workday also help manage stress and boost overall wellbeing. 

7. Get Vaccinated 

The annual flu vaccine is the most effective way to reduce your risk of contracting the flu. It helps your immune system recognise and fight the latest strains of the virus. Employees who get vaccinated are less likely to spread flu in the office, reducing outbreaks [1][2]. Smart Salem offers safe, DHA-approved flu vaccination services tailored for individuals and corporate groups. 

8. Avoid Sharing Personal Items 

Mugs, cutlery, pens, and even phones can transfer germs. Keep your own items and avoid sharing where possible. 

9. Encourage Sick Leave When Needed 

Staying home when you’re unwell protects your colleagues. Employers should make it clear that it’s acceptable and encouraged to take sick leave instead of pushing through [3]. 

10. Promote Workplace Wellness Policies 

Employers play a key role in creating a healthy environment. Provide hand sanitiser stations, flexible sick leave, and consider running vaccination campaigns or wellness programmes [1][3].