Strategies for a Healthy Cold and Flu Season

Recently I was asked if cold weather causes “cold and flu season.” Many of us have heard that being too cold causes illness. Exposure to moderately cold temperatures does not cause respiratory illness. However, viruses do transmit illness more efficiently in drier, colder conditions because they remain airborne longer. We also tend to spend more time indoors in close contact with one another during colder months. These things create optimal conditions for disease transmission which cause spikes in illness during colder weather.

The next question might be what can we do to fight illness and stay healthy during “cold and flu season?” How do we ward off illness and boost our immune system? The best strategy is to practice both prevention and promotion of healthy habits.

Health experts are studying ways we can support a strong immune system. Overall, the body’s immune system is quite remarkable at fighting illness. The immune system is exactly that, a collaboration of many different organs, cells, and proteins that work in harmony to protect our bodies from sickness and disease. While we may hear that “boosting” our immune system is something to work for, the true goal is to keep our immune system in balance.

Our immune system changes throughout the lifespan. Young children with developing immunity may have more sickness until they have had exposure through illness and vaccination. These exposures teach the immune system to recognize and fight germs when encountered later in life. As we age, we also may experience a decline in our body’s ability to fight off disease.

While scientists continue to study ways to build strong immune systems, we do know that healthy living promotes overall health. If we think about equating a healthy immune system with a healthy body, we can look at ways to improve our chances of fighting illness as we navigate “cold and flu season.”

Being active, following a healthy diet, reducing stress, and getting good sleep and rest are the pillars of a healthy lifestyle. How do these pillars promote a strong immune system?

Regular, moderate exercise is a great way to boost your health and reduce your susceptibility to disease. Exercise increases blood flow and stimulates immune cells to circulate through the body searching out pathogens and eliminating them. It reduces inflammation and stress. It aids in sleep. Exercise helps us build strong lungs and airways to fight germs when we are exposed.

The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity aerobic activity weekly.

Eating a healthy, balanced diet that is rich in whole foods, fresh fruit and vegetables, nuts and seeds, and protein is important for our health and supports a healthy immune system. A variety of healthy foods provide the micronutrients our bodies need to fight off illness, reduce inflammation, and stimulate cell growth and repair. A large portion of our immune system is in the digestive tract. The things we choose to eat and drink supply the building blocks for our immune system. Just as the immune system is composed of many components that work together to create a healthy network, a variety of food provides the nutrients needed to support immunity. Eating a balanced diet o[en eliminates the need for supplements. Ask your healthcare provider to recommend which brands and doses of supplements may be right for you.

Sleep and relaxation are also essential. Quality sleep allows the body to regenerate, repair, and regulate stress. Stress can interfere with our body’s response to illness. While everyone requires different amounts of sleep, most adults need six to eight hours daily for the body to function well. Take time to rest, meditate, and connect with people and nature.

Practicing good hygiene is one of the best things we can do to keep a healthy immune system and prevent illness. Hand washing seems like such a simple, ordinary practice. Proper hand hygiene, done well and o[en, is one of our best defenses against becoming sick and spreading illness to others. Cover your coughs and sneezes. Avoid touching your eyes, nose, and mouth. Germs enter the body this way. Stay home when you are sick to avoid infecting others.

Staying up to date with seasonal vaccinations is one of the best ways to boost your immune system. Vaccines help your immune system do its job better and faster. Vaccines help prevent serious illness by teaching your immune system to recognize and remember germs when they enter your body. A vaccine protects you from a disease before it can make you ill. The good news is it protects others too.

We know that healthy living promotes overall health and vaccinations are our best supplements. Taking good care of your immune system will help it take good care of you. Be healthy and stay well!