Cold & Flu Season: Why It Happens and How to Prevent It
We always refer to the winter months as two things- “the holidays” and “cold and flu season”. But is getting sick really as inevitable as we think? Why does cold and flu season happen in the first place? And how can you dodge your annual sinus infection?
The Science Behind Cold and Flu Season
More Time Indoors: During the winter months, we tend to spend even more time indoors, often in poorly ventilated spaces. This creates an ideal environment for viruses to spread, especially respiratory ones like influenza and the common cold. So while being all cozy with the Christmas movies playing is a vibe, consider cracking a window or getting outside for a walk!
Lower Humidity: Cold air holds less moisture, leading to drier conditions both outside and inside our homes (due to heating systems). This dryness can impair the protective mucous membranes in our respiratory tract, making it easier for viruses to invade. This is why I love a nasal spray in winter (more on that below!)
Holiday Travel: Whether you’re on a plane, train, or road trip, increased travel around the holidays makes us susceptible to more and different bad bugs from SO much humanity, as well as more indoor air (especially plane air!)
Weakened Immune Response: Studies suggest that exposure to colder temperatures may slightly suppress the immune system’s ability to respond to infections. Additionally, reduced sunlight in the winter can lower vitamin D levels, which are crucial for immune function.
Lifestyle Choices That Get You Under the Weather
While the season itself sets the stage for an uptick in illness, lifestyle choices during this time can further compromise our health. Here are some key factors:
Increased Alcohol Consumption: Christmas bar pop-ups, cocktails with the girls, office parties, wine with dinner… it’s everywhere. Excessive alcohol consumption weakens the immune system by disrupting the gut microbiome and reducing the body’s ability to produce infection-fighting white blood cells. So not only are you more likely to get sick, but your gut and hormone health are taking a dive too.
White Elephant and Office Parties: Social events bring people together in close proximity, increasing the likelihood of exposure to viruses. Additionally, late nights and disrupted sleep patterns—common during the festive season—can impair immune function, leaving the body more vulnerable to infections.
Just One More Cookie… Rich, sugary, and processed foods often dominate holiday menus. While these foods are comforting, they can trigger inflammation and disrupt gut health. Since a significant portion of the immune system resides in the gut, poor dietary choices can weaken the body’s defenses against colds and flu (and leave you feeling crappy and inflamed in the process).
Hibernation Mode: The shorter days and colder temperatures can discourage outdoor exercise (Harry Potter movie marathon, anyone?). However, physical activity is crucial for maintaining a strong immune system. A sedentary lifestyle during winter months can lower overall immunity and magnify the consequences of the other choices listed above.
But I Don’t Want to Get Sick!
Prioritize Sleep: Aim for 8-9 hours of quality sleep each night to support immune function. Sleep is when your body “cleans house”, so sticking to a regular sleep schedule is KEY.
Nourishing Meals: Focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats. Limit sugar and processed foods. I lvoe leaning into stews and chilis that pack in a ton of different veggies, beans, and protein!
Move Ya Booty! Incorporate regular exercise into your routine, and get outside when you can! Bonus points for cycle syncing your workout routine.
Limit Alcohol + Hydrate: Practice moderation (1-2 drinks at a party, not 5+) and balance alcohol consumption with plenty of water and electrolytes (celtic sea salt and a squeeze of lime is perfect)
Boost Vitamin D Levels: Consider supplementation or spend time outside during daylight hours. My favorite Vitamin D3 includes K2 to improve calcium absorption!
Cold Remedies
If you do still catch a bug (I did after being on 4 planes in one week- sometimes it’s unavoidable). Here are my go-to remedies that don’t include popping a ton of NSAIDs or syrupy dayquil.
Beekeeper’s Naturals Nasal and Throat Sprays: I use these both as preventative (to keep that mucosal barrier moist and intact) as well as treatment if I catch something. The oregano oil, propolis, and eucalyptus provide powerful immune support with their antimicrobial and antibacterial properties.
Liposomal Vitamin C: take this instead of those sugar-filled emergen-C packs!
Ginger and Citrus, Like, In Everything: I cut up ginger root and make a tea of it with some local organic honey (or add it to bone broth!), or prep lemon ginger ice cubes ahead of time!
