10 Steps to Avoid Winter Illness (& How to Recover If You Already Caught the Bug)
Is it just us or does it seem like everyone is sick this winter? Every year the weather gets colder, we head inside, and cold and flu season ramps up.
One by one we retreat to our beds and couches armed with tissues, cough drops, and reruns of our favorite sitcoms. But what if there was a way to avoid all of that and maintain our wellbeing even when it seems like everyone around us is ill?
We have ten easy tips for you to avoid cold and flu this season, and some advice on how to kick it quickly if you’ve already caught the bug.
But first, have you ever wondered why we tend to get sick more often during the winter time?
Why Do We Get Sick in the Winter?
People tend to catch cold and flu viruses in the winter, after all, it’s called cold and flu season for a reason! But, have you ever wondered why that is?
There are a few reasons that viruses become more common in the winter time and they include the impact of colder temperatures on your immune system and more time overall spent indoors.
A weakened immune system
Colder temperatures can have an effect on both our body’s immune system and the viruses themselves.
When it comes to your body, colder weather reduces your immune response, resulting in a weaker overall immune system. Additionally, the cold air dries out your nasal passages, making it easier for airborne illnesses like cold and flu to find a way into your body in the first place.
Cold and flu viruses are covered by a protective lipid layer that makes them stronger and more resilient. Cold weather hardens this lipid layer (picture your bacon grease hardening as it cools down), which helps it to live longer both in the air and on hard surfaces.
More time indoors
We naturally spend more time indoors when the weather turns colder. Add to that our kids going back to school and spending more time with extended family and friends over the holiday season, we simply have a lot closer contact with more people than we do over the spring and summer.
As well as being in closer contact with more people, this time is spent in settings like home, school, and the office, which usually have limited ventilation which keeps the viruses contained, helping them spread more easily between people.
10 Tips to Avoid Winter Illness
Now that you know why colder weather might impact your immune system and lead to more frequent exposure to viruses, let’s talk about how to protect yourself against illness and make it to spring unscathed.
Here are ten easy ways to stay healthy during cold and flu season:
Get vaccinated:
Your annual flu shot is updated each year to cover the newest and most prevalent strains of flu in your community. The flu vaccine triggers your immune system, sort of like a training routine at the gym so that it’s ready to go when it encounters a virus.
It can make your symptoms less severe if you do catch the flu, helps protect people around you, and prevents the healthcare system from becoming overwhelmed by sick people.
Wash your hands:
Washing your hands thoroughly and often will help prevent illness. Viruses like cold and flu can survive on hard surfaces for 24-48 hours and on soft surfaces for 8-12 hours. You can pick these viruses up simply by touching an infected surface.
Make sure that you are washing your hands with soap and water, scrubbing for about 30 seconds after using the restroom, before preparing or eating food, and after coming in contact with other people.
Avoid touching your face:
Viruses can only infect you if they make their way into your body, primarily through your eyes, nose, and mouth.
As a general rule of thumb, avoid touching your eyes, nose, and mouth, with unwashed hands, especially when you are out and about.
Improve air quality:
Viruses thrive in enclosed environments where they can live on surfaces for longer and are more easily transmitted between people.
Make sure to open up your home daily to recirculate by opening up doors and windows. Try to spend time outside by bundling up and going for walks.
You might also consider investing in an air purifier to help clear your environment of pollutants.
Clean frequently touched areas:
There are certain parts of your home that are considered high-touch areas such as doorknobs, drawer handles, faucets, and light switches.
Think about what those areas in your home might be and make sure that you are cleaning them often with disinfectant. During peak cold and flu season, you should consider cleaning them as often as once a day or more.
Cover your mouth and nose:
You learned this tip as a child but it bears repeating. Make sure to always cover your mouth and nose when you cough or sneeze.
Cold and flu viruses live in the respiratory droplets that are expelled through your mouth and nose when you cough or sneeze. Covering up prevents them from spreading and infecting even more people.
Exercise regularly:
Did you know that exercise benefits you more than just building muscle and maintaining a healthy weight?
Regular exercise actually helps improve your immune function and metabolic health as well as lowering inflammation in your body which can exacerbate symptoms of illness.
Focus on maintaining a regular exercise routine throughout cold and flu season to help your body fight off viruses.
Get enough sleep:
Sleep is one of the most underrated aspects of a healthy routine. While you sleep, your body does important things like hormone regulation, cellular repair, and improving various functions including immune function.
When you aren’t getting enough sleep, your immune system is weaker and you are more susceptible to catching viruses. Aim for at least 6-8 hours of uninterrupted sleep every night to stay healthy.
Eat a balanced diet:
The saying is true that you are what you eat. Fresh whole foods like fruits and vegetables, whole grains, lean meats, and dairy have vitamins and micronutrients that support a healthy immune system and reduce inflammation in your body.
Make sure to eat a balanced diet throughout the year and eat foods high in vitamin c and zinc during cold and flu season including citrus, garlic, bell peppers, leafy greens, nuts, and seeds.
Avoid heavy drinking:
During the holiday season, you may find yourself imbibing in more alcohol than normal because you are attending holiday parties and gatherings. However, alcohol is a huge contributor to a weakened immune system and higher inflammation.
Cutting back or quitting alcohol altogether, especially during cold and flu season will help to keep you healthy and prevent illness.
What to Do If You Are Already Sick
If you have already caught the bug, there are some easy things you can do to help your immune system and speed up your healing so you can recover and get back to living your life.
The first and most important thing you can do is give yourself plenty of time to rest. If you are able to, take time off of work and other responsibilities to lay low, rest, and most importantly, sleep.
Make sure you stay hydrated by drinking plenty of water and tea, avoiding caffeine and alcohol which can dehydrate you. You can relieve congestion by taking a hot shower or bath, or using a saline spray.
Make sure you are maintaining a healthy diet of fresh foods and consider taking supplements for vitamin c, zinc, or elderberry to strengthen your immune system.
References:
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