The winter season can feel long, especially for those who live in colder climates and experience the effects of the yearly flu season. The inkling of more colds and flus during the winter months isn’t just a feeling. The trickle-down effects of winter’s colder weather wreak havoc on our immune systems, often taking down more of us with illness than at any other time of the year. A lot of things can affect the health of our immune systems during this time, from dehydration to lack of sleep to vitamin deficiencies and more. With this, it can feel hard to stay as healthy as you’d like. But there are things you can do to keep ahead of the sickness you feel may be just around the corner. From understanding what causes colds and flus to learning prevention tips, your first step to defend against illness is to understand it!
First off, it’s important to know what colds and flus are. They are both respiratory viruses that affect the nose, sinuses, and throat, with the main difference being that they are caused by different viruses. It can be tough to decipher which you’re suffering from based solely on symptoms, but the symptoms of a cold are typically milder than that of a flu. Colds typically come on gradually and don’t give way to more serious complications, whereas flu symptoms show up much quicker and can lead to more serious illnesses. [1]
What Causes a Cold or Flu
These illnesses are not directly a result of spending time in colder weather, but the weather has a more indirect effect, which is why these illnesses are more common in winter months. One reason is that because it’s colder, we do tend to be indoors more. More crowded indoor environments allow viruses to spread easier.
Cold temperatures and drier air are exactly what viruses love, as it helps them to remain infectious longer. Cold viruses can live on any give surface for up to two hours, and all you need to do to catch that cold is touch the contaminated surface and then touch your eyes, nose, or mouth. [2]
Another reason for an increase in colds and flus in winter is because we’re getting less sunlight. With the sun being a major source of vitamin D for our bodies, when we get less of it in the winter, our immune system health tanks.
Common Signs and Symptoms
Often, colds and flus have similar symptoms, which is why it can be hard to tell which one you’re experiencing. Having a cough, sore throat, and runny or stuffy nose are common symptoms. Others include fever, body aches, headaches, and fatigue. [1]
If untreated, these symptoms can become worse and can turn into more severe things like bronchitis or pneumonia. Of course, if you’re experiencing more severe symptoms, it’s important to contact your doctor.
Preventing or Avoiding Illness During Flu Season
While most cases of colds and flus resolve on their own over time, it is important to know a few key ways to avoid sickness in the first place or help recover quicker once you’re experiencing it.
Wash your hands often to avoid spreading germs when you touch your face or spend time close to other people.
Get plenty of good, quality sleep. A lack of sleep not only increases the likelihood of getting sick after being exposed to a virus, but it can also affect your healing once you do get sick. Sleep helps to replenish cytokines, antibodies, and cells that fight infection.[3] If inadequate sleep habits add up over time, your body will pay for it. You need rest to maintain health, and studies have shown that a lack of sleep is linked to decreased immune system strength. [2]
Stay hydrated. Drinking plenty of water helps the immune system fight infections. It’s also important for nearly every body function. Colder weather can decrease your feelings of thirst, so make sure you’re still drinking water, even when you don’t feel thirsty. Winter is a great time to enjoy herbal teas or soups to help with hydration.
Eat healthy foods as part of a well-balanced diet. Green leafy vegetables are high in nutrients important to the immune system. A well-rounded diet will help ensure you’re getting the vitamins and minerals that your body needs to function well and be healthy enough to fight an infection.
Keep active. In addition to helping your body function better overall, physical activity helps strengthen your muscles and bones, cardiovascular system, decrease your risk of developing type 2 diabetes and other illnesses. It also helps your body bounce back better when battling an illness and reduce the risk of more serious outcomes.
Clean surfaces throughout your home often to stop the spread of germs within your own family.
Taking vitamins like vitamin D, vitamin C, and zinc will help reduce the risk of infection but also help you heal quicker if you do get sick. Studies have shown taking zinc lozenges daily can produce a 68% reduction in the number of colds contracted. Another vitamin that has been shown to help reduce the duration of symptoms of illness and boost the immune system is vitamin C. [2]
Childn’s versions of some of these vitamins come in liquid versions to help make taking them easier. In addition, things like decongestants and cough medicines can be taken, but be warned that though those may ease symptoms, they don’t actually help to eliminate the virus itself.
Missed doses of these important vitamins in the winter months can leave the door open for infection at a time illnesses are at their most prevalent, so get in a good routine of taking these important vitamins with the help of a home health tool like a pill organizer.
Avoid touching your eyes, nose, or mouth. Touching these places can spread infection or germs from your hands. Respiratory viruses that lead to colds and flus often enter your body from these areas.
Avoid stress. We know that this one can be hard, especially at the beginning of a new year. However, remember that stress has been shown to have a negative effect on the immune system, so finding ways to reduce stress may actually help keep your immune system healthier. [2]
Getting into healthy habits like the ones above will help them to become routine. When they become second nature, it’ll be easier for you to stay ahead of sickness and the flu season of the winter months. Focus on healthy eating, hydration, hand hygiene, and sleep, and you’ll already be better off and ready to face the rest of the winter season.
References
1. Centers for Disease Control Cold Versus Flu. https://www.cdc.gov/flu/about/coldflu.html
2. National Library of Medicine This winter, make the common cold less common. https://pmc.ncbi.nlm.nih.gov/articles/PMC7148972/
3. Mayo Clinic Lack of sleep: Can it make you sick? https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757
