Public Health Professor Shares Tips to Prevent Cold, Flu, RSV and COVID
Montclair’s Stephanie Silvera explains the differences between illnesses — and how to reduce your risk of getting sick in winter
Posted in: College News and Events, Homepage News and Events, Public Health

As colder temperatures push people indoors for celebrations with friends, family and colleagues, the risk of respiratory illnesses—like the common cold, flu, COVID-19, RSV and even walking pneumonia—rises significantly.
Public Health Professor Stephanie Silvera, an epidemiologist at Montclair State University, explains how to stay healthy, recognize symptoms, and reduce your chances of getting sick this winter.
Vaccines Help Reduce Severe Illness
It’s easier to get vaccinated these days, as vaccines are widely available. However, while vaccines can reduce the risk of getting infected, “it’s not what they’re designed to do; their main purpose is to reduce the risk of severe illness. Severe illness is defined as sickness that requires hospitalization. “You can get COVID and feel absolutely awful and be in bed for days, but if you’re not in a hospital, that’s not a severe illness.”
Respiratory Illnesses Likely to Rise
Vaccine rates jumped during the COVID pandemic, resulting in far fewer cases of the flu, but that has since changed. Slightly more than half of New Jerseyans 6 months and older have received flu vaccines, according to the Center for Disease Control, down from previous years. Even fewer people are receiving a COVID booster, less than 1% of the state’s population, according to USA Facts.
“Both flu and COVID booster rates are down,” Silvera says. “Thankfully right now, hospitalization rates are still low, but they will tick up after the holidays. It’s just a pattern we see. We need to encourage people at greater risk for severe illness to get vaccinated.” New Jersey is among 28 states where hospitalizations are expected to increase, as COVID-19 infections are “growing or likely growing,” according to the CDC.
For older adults and people who have increased risk, however, things can be more serious. In addition, there’s been an uptick this year in the cases of walking pneumonia, particularly among young people, Silvera says. “I would like to see more people get vaccinated because you don’t know which one is going to get you.” This is especially important for those at increased risk for severe illness (people 60 years or older, who have asthma, diabetes, are undergoing cancer treatment, and smokers, for example) or for those who live with someone who is.”
Feeling Sick? Know the Symptoms
Knowing the distinct symptoms of colds, flu and COVID-19 can help people get tested and seek treatment quickly. Silvera breaks down the differences between common respiratory illnesses and how to identify them:
Cold and RSV
- Runny nose, sneezing, mild cough, and sore throat
- Gradual onset with no fever or deep fatigue
Flu
- Symptoms resemble a cold but hit quickly
- High fever, extreme fatigue, and possible shortness of breath
Walking Pneumonia
- Cold-like symptoms that persist
- Respiratory distress may develop
COVID-19
Flu-like symptoms with added:
- Loss of taste or smell
- Severe difficulty breathing
- Potential gastrointestinal distress
Silvera says it’s possible that many healthy adults have had RSV. “It’s very common but we don’t know it because we typically go, ‘Oh, it’s probably just a cold,’ and for the average person who’s not at increased risk, it probably feels like a really bad cold, and then you get over it.”
What to Do If You Get Sick
See a Doctor Early
- “If you can, see a healthcare provider and get tested so that you can get treatment,” Silvera advises.
- Antivirals like Paxlovid (for COVID) and others for flu are most effective within 24 to 48 hours.
Stay Home and Isolate
- Avoid work, school, and gatherings to prevent spreading illness.
- If you must interact with vulnerable people, wear a mask.“Masks are effective to prevent the spread of disease; they will reduce your risk but they’re better at reducing the risk of spreading what you have to others.
Be Compassionate
- Silvera advises students who may return to multi-generational homes during the holidays to get tested and take necessary precautions to reduce the risk of harming loved ones, such as infants and older adults. In short, she advises: “Be compassionate and caring for people who may be at greater risk than you are.”
Top Tips for Staying Healthy This Winter
Silvera suggests being mindful of crowds and clean air to avoid respiratory illnesses. “If we had high-grade, hospital-quality HEPA filters everywhere, that would dramatically reduce the risk,” she says, “but there are ways to manage without.”
Here, Silvera shares tips for a sick-free winter:
Get Vaccinated
- Vaccines for flu, COVID-19, and RSV are essential, especially for high-risk individuals (60+ years, smokers, diabetics, or those with asthma).
- When to get vaccinated: Peak months for these illnesses are December to February but Silvera says it’s never too late to get vaccinated. Vaccines take two weeks to offer full protection.
Wear a Mask, Respect Others
- KN-95 masks still are the most effective at preventing the spread of respiratory illnesses, especially in crowded or poorly ventilated spaces.
- Silvera says to be mindful of others wearing masks, even if you opt not to, as people’s medical situations and needs vary.
Improve Air Circulation
- Use HEPA air purifiers or slightly open windows to reduce shared air particles. “That’s going to reduce the risk of inhaling other people’s exhaled particles,” Silvera explains.
Practice Good Hygiene
- Wash hands frequently
- Sneeze into your elbow, and maintain healthy habits:
- Manage Stress – Reducing stress — through physical activity, alone time or rest —can help support the immune system.
Take Care of Yourself — and Others
In a country where many lack paid sick leave, people often work while sick, spreading illness unintentionally. Silvera urges: “When you’re sick, the key is how to not spread it to others. We need to care about the impact we have on others. If we figure that out, we’ll be a healthier population overall.”
Stay vigilant, stay compassionate and prioritize health this winter.
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