5 ways to prevent getting sick as weather transitions
It seems like only a few weeks ago, summer was in the air, and the temperatures were in the 80s. Fall has definitely arrived, and winter is knocking at the door. This means that, like many people, you may start to feel a scratchy, sore throat and stuffy nose. You might even wonder, “Can the change of weather make you sick?” The truth is that the cooler air and seasonal allergens that come with it can often affect our immune systems and bring about increased susceptibility to the yearly colds and flu.
But don’t worry! While we can’t prevent every type of weather sickness this season, there are plenty of things you can do to help reduce your risk of ending up sick during the transition to cold weather.
1. Wash your hands
This is one of the first hygiene practices we’re taught in life, and it remains important decades later. If you’re like most people, your hands come in contact with countless surfaces and your face multiple times a day, making them susceptible to a plethora of germs.
If you put your hands near your mouth, eyes, and ears, it is easy for germs and viruses to make their way into your body. Be conscious of handwashing, especially before eating, as it is one of the best ways to prevent getting sick. A good rule of thumb is to scrub your hands and fingernails for at least 20 seconds with soap before rinsing. And if you are not always near a sink, hand sanitizer is your best option.
2. Gargle water
Perhaps you gargle salt water when you’re already sick, but doing so with plain water may be beneficial even when you’re not. One study showed that people who gargled plain water were less likely to contract an upper respiratory illness than those who did not gargle.
Surprising, but this may be a very simple way to wash out the bacteria that might be lingering in your mouth and throat. Tap water is recommended due to the small amount of chlorine that may ward off the germs. It is recommended to keep swishing the tap water around your mouth for 60 seconds and spitting it out.
3. Get a flu vaccine
The flu vaccine is updated every year based on what potentially harmful virus strains are present or more likely to cause weather change sickness. A proven practice in preventive health, being vaccinated for the flu during this seasonal transition will not only decrease your chance of getting the flu this year, but it will also help those around you avoid contracting it.
The flu is most often spread via contact with someone who is already ill. Therefore, the more of us who are immunized, the less likelihood there will be for us to spread the virus to others — particularly for the most vulnerable, like young children, the elderly, pregnant women, and individuals who are immunocompromised.
4. Stay active
Exercise is not only a great way to stay in shape and reduce your risk of chronic diseases, but it actually may help prevent you from getting sick. A study showed that the immune systems of those who regularly engaged in mild exercise (45 minutes of exercise 3-5 days per week) were more capable of fighting off upper respiratory illnesses. Another study showed that those who simply walked 35-45 minutes (5 days per week) used only half as many sick days from their work responsibilities as those with sedentary lifestyles.
Staying active is easiest when you find things you enjoy and can incorporate a variety of movements. This might include going for a family bike ride, hiking the hills, jogging with your dog, playing tennis with friends, or spending some time at the gym. There’s no more beautiful place to enjoy outdoor activities than New York in the Fall, so get out there and stay moving this season.
5. Sleep more
During the summer, most of us are less concerned about getting a good night's sleep as we enjoy long summer evenings outdoors. Now that the temperatures have dropped and the days are shorter, maintaining a consistent sleep schedule is key to how to avoid getting sick with weather changes.
Sleep habits and duration have a direct influence on both mental and physical health. You’ve probably noticed after a poor night of sleep that you feel fatigued, have trouble focusing, or have less patience than normal. But did you know it can also affect your immunity?
One study even showed that those who slept less than 7 hours per night were up to 3 times more susceptible to catching a cold than those who slept more than 7 hours. Sleep experts recommend that adults get 7-8 hours of sleep per night for optimal wellness and health outcomes.
If you do find yourself coming down with an illness, our team of providers can diagnose and treat your illness and have you ready to enjoy the cold weather and holiday season. Walk in or save your spot online today.
References
- Satomura K, Kitamura T, Kawamura T, et al. Prevention of upper respiratory tract infections by gargling: a randomized trial. Am J Prev Med. 2005;29(4):302-307. doi:10.1016/j.amepre.2005.06.013
- McLean HQ, Belongia EA. Influenza Vaccine Effectiveness: New Insights and Challenges. Cold Spring Harb Perspect Med. 2021;11(6):a038315. Published 2021 Jun 1. doi:10.1101/cshperspect.a038315
- Martin SA, Pence BD, Woods JA. Exercise and respiratory tract viral infections. Exerc Sport Sci Rev. 2009;37(4):157-164. doi:10.1097/JES.0b013e3181b7b57b
- Chubak, J., McTiernan, A., Sorensen, B., Wener, M. H., Yasui, Y., Velasquez, M., Wood, B., Rajan, K. B., Wetmore, C. M., Potter, J. D., & Ulrich, C. M. (2006). Moderate-Intensity Exercise Reduces the Incidence of Colds Among Postmenopausal Women. The American Journal of Medicine, 119(11), 937-942.e5. https://doi.org/10.1016/j.amjmed.2006.06.033
- Cohen S, Doyle WJ, Alper CM, Janicki-Deverts D, Turner RB. Sleep Habits and Susceptibility to the Common Cold. Arch Intern Med. 2009;169(1):62–67. doi:10.1001/archinternmed.2008.505
- Chaput JP, Dutil C, Featherstone R, et al. Sleep duration and health in adults: an overview of systematic reviews. Appl Physiol Nutr Metab. 2020;45(10 (Suppl. 2)):S218-S231. doi:10.1139/apnm-2020-0034
