This guide outlines ways to optimize your health and immunity to help prevent a flu, cold or covid infection when the temperature goes lower.
The changing seasons can create environments that cause many people to get sick. For instance, the shift from winter to spring often triggers allergy flare-ups and asthma attacks.
The transition from summer to fall leads to the common cold and upper respiratory infections. However, the most challenging season for the immune system is the winter as serious conditions like the cold, flu, and COVID-19 reach an all-time high.
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How to help prevent a flu, cold or covid infection
Viruses Favor The Cold Weather
Since childhood, we were taught that you get sick during the wintertime because of the cold weather. Parents often reprimand their children for not wearing warm coats, hats, scarves, and gloves to prevent a flu, cold or covid infection when going outside. However, cold weather doesn’t make you sick. Instead, the temperature drop cultivates the perfect environment for viruses to develop and multiply.
Winter Impacts Your Respiratory System
The cold and dry air weakens your respiratory system. It reduces the lining of mucus that protects your respiratory system from germs and bacteria. Consequently, the heightened presence of viruses and respiratory conditions coupled with a weakened defense increases your chances of getting sick and not being able to more strongly prevent a flu, cold or covid infection.
Increased Time Indoors
The final factor that increases your chances of getting sick during the winter is increased time indoors. Most people spend more time in their homes, schools, and workplaces, making it easier for germs and bacteria to accumulate and illnesses to spread, and thus harder to prevent a flu, cold or covid infection.
Optimizing your health and wellness
So, how do you help prevent a flu, cold or covid infection, or an upper respiratory infection? Start with basic practices like washing your hands regularly, wearing masks, and limiting your exposure to others that are sick. Then consider the advice below to help optimize your health and wellness this winter.
Take Vitamins
Give your immune system a boost by taking a multivitamin daily, as diet alone often isn’t enough to give your body the fuel it needs. Vitamins and supplements help fill in the gaps. Find a vitamin ideal for your age, gender, lifestyle, health needs, and preferences.
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Join A Gym
While the winter season causes most people to want to lounge around indoors, physical activity is essential to reducing your risk of getting sick. Exercise stimulates cellular immunity, raises body temperature, decreases stress and inflammation, and improves sleep quality.
You can find gyms with everything from high-tech exercise equipment and personal trainer to fitness classes and wellness centers to keep your health intact. Visiting the gym a few times a week will strengthen your body’s ability to fight off sickness.
Consume More Immune-Boosting Foods (And Beverages)
Now is the time to enrich your diet with immune-boosting foods. Consuming more citrus fruits, red bell peppers, broccoli, garlic, ginger, spinach, yogurt, nuts, seeds, and dark leafy greens, will give your system the boost it needs to weather the winter months.
Along with eating healthier meals, you should also be mindful of what you drink. Reduce your intake of sugary beverages and opt for immune-boosting solutions like water and herbal teas.
Get Adequate Sleep
Rest is essential to your well-being. Your mind and body need time to repair, recharge, and rejuvenate. Medical experts recommend the average adult get at least seven to nine hours of sleep daily.
If sleep evades you, there are practical remedies, including turning off screens and electronics, investing in a quality mattress, pillows, sheets, and blankets, and creating a bedtime routine. If these suggestions aren’t effective, you may need to consider talking to your doctor about underlying health issues that could be disrupting your sleep.
Fresh Air
Being cooped up in the house all winter can increase your chances of getting sick. Although it’s cold outside, fresh air works well for the mind and body. Bundle up and take a walk around your neighborhood or participate in fun outdoor activities to cleanse the lungs and strengthen your immune system.
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Conclusion
Being sick is no fun, whether it’s a cold, the flu, an upper respiratory infection, or COVID-19. It can take days, weeks, or even months to recover, costing you valuable time and money. Protect yourself and those you love this winter by using the above tips to optimize your health and wellness and ward off illness.
Photo by Polina Tankilevitch
