Winter is a season that brings with it the promise of cozy evenings by the fire, time with family and friends, and holiday cheer. Unfortunately, it also brings with it the likelihood of cold and flu symptoms that can severely impact one’s health and enjoyment of the season.
While there is no foolproof way to avoid getting a cold or the flu, there are many things you can do to mitigate your risk and overcome your symptoms should they arise. We reached out to several experts in the field of health and wellness to gather their top tips for staying healthy this winter.
1. Keep your hands clean.
Dr. David Cutler, a family medicine physician and founder of the health app Spruce, advises that the number one way to prevent getting sick is to keep your hands clean. “Wash your hands regularly and use hand sanitizer,” he says. “Avoid touching your face and other people’s faces as much as possible.”
2. Dress appropriately for the weather.
Dr. Mark Schwartz, an allergist and immunologist at Elite Medical Associates, recommends dressing in layers and covering your nose and mouth with a scarf or mask. “This can help to prevent the inhalation of cold air which can trigger asthma and other respiratory problems,” he says.
3. Stay hydrated.
Dr. Harsh Rastogi, a physician at Saddleback Memorial Medical Center, emphasizes the importance of staying hydrated during the winter months. “Drinking plenty of fluids can help keep mucus membranes moist and prevent the passage of viruses and bacteria from entering the body,” he says.
4. Get enough sleep.
Sleep is crucial for maintaining overall health and immune function, and should be prioritized during the winter months. “It’s important to get enough sleep and maintain good sleep hygiene,” says Dr. Rastogi. “This means keeping your bedroom cool and dark, and avoiding the use of electronics before bedtime.”
5. Eat a healthy diet.
A well-balanced diet rich in nutrients is key to maintaining a strong immune system. “Eating a diet that is high in fruits and vegetables, whole grains, and lean protein can help support the immune system and reduce the risk of cold and flu,” says Dr. Cutler.
6. Exercise regularly.
Regular exercise can help improve overall health and immune function. Dr. Schwartz recommends incorporating physical activity into your daily routine, even if it’s just going for a brisk walk. “Exercise has been shown to boost the immune system and reduce the risk of respiratory infections,” he says.
7. Consider getting a flu shot.
The flu shot is a safe and effective way to protect against the flu. Dr. Rastogi recommends getting vaccinated early in the fall before flu season hits its peak. “The flu shot is particularly important for individuals who are at high risk of complications, such as pregnant women, children, and older adults,” he says.
8. Use over-the-counter remedies.
If you do start to experience cold or flu symptoms, there are several over-the-counter remedies that can help alleviate your symptoms. Dr. Cutler recommends using saline nose drops or a neti pot to relieve nasal congestion. “These remedies can help flush out mucus and other irritants,” he says.
9. Rest and hydrate.
Rest and hydration are crucial for recovery from a cold or the flu. Dr. Schwartz recommends drinking plenty of fluids and getting as much rest as possible. “This will help your body fight off the infection and speed up the healing process,” he says.
10. Seek medical attention if necessary.
If your symptoms persist or become severe, it’s important to seek medical attention. “Seeking medical attention early on can help prevent complications and ensure a faster recovery,” says Dr. Rastogi.
In conclusion, staying healthy during the winter months requires a combination of preventative measures and effective management of cold and flu symptoms. By incorporating these expert tips into your daily routine, you can reduce your risk of getting sick and recover more quickly should you become ill.
