Prepare now for cold and flu season

As the days grow shorter and temperatures begin to drop, cold and flu season draws nearer. The common cold and the flu, both respiratory illnesses, have similar symptoms and so they are often confused. In actuality, they're caused by different viruses and how the illnesses present will vary in severity.

Having a cold typically results in a runny nose, congestion and a mild cough, while the flu is more serious with symptoms like high fever, body aches and extreme fatigue. Knowing these distinctions is important for preventing and treating these illnesses.

The immune system: Your first line of defense

Your immune system is your body's primary defense against sickness. It's a complex network of cells, tissues and organs that work together to fight off harmful pathogens, including the viruses that cause colds and flu.

Boosting your immune function is a key strategy in preventing these illnesses. This can be achieved through a combination of healthy lifestyle habits, including proper nutrition, regular exercise, adequate sleep and stress management.

Nutrition's role in immune health

What you eat can either boost or harm your immune system, making you more or less likely to get sick with colds and flu. Eating a variety of fruits, vegetables, lean proteins and whole grains helps your immune system work its best by giving it the nutrients it needs. These include:

• Vitamins A, C and E, which are powerful antioxidants that protect your immune cells from damage
• Vitamin D and zinc, which are essential for the production and function of immune cells
• Probiotics, found in fermented foods like yogurt and sauerkraut, which support gut health and immune function

Supplements are a great way to help support your immune system, but they should not be used as a substitute for a healthy diet and lifestyle. Vitamin C, Vitamin D and Zinc are supplements that can boost immune health.

"Always seek advice from a healthcare professional before starting any new supplement routine," says Kathleen Lawlor, MD primary care doctor at Main Line HealthCare Primary Care in Thorndale.

Exercise to strengthen your immune system

Regular exercise not only helps maintain overall health but also boosts your immune system by increasing the flow of immune cells in your body, helping them to better combat illnesses.

Sleeping for improved immune function

Getting enough sleep is important for supporting a strong immune system. While you sleep, your body produces proteins called cytokines that help fight off infections and inflammation.

Stress management to boost immunity

Chronic stress can make you more prone to infections by weakening your immune system.

'Techniques like meditation, yoga and deep breathing can help keep your immune system strong. Find a stress management strategy that suits you and incorporate it into your daily routine," says Dr. Lawlor.

Tips for preventing cold and flu

Drinking enough water is important for preventing colds and the flu. Hydration keeps the membranes in your respiratory and digestive systems healthy, helping them fight off germs. Remember to drink lots of fluids, especially water, to stay healthy.

Washing your hands regularly and thoroughly is a simple and effective way to prevent the spread of cold and flu viruses. By keeping your hands clean, especially before eating or touching your face, you can lower your risk of getting sick. Hand sanitizers can also help when soap and water are not around.

Getting a flu vaccine is important to prevent the flu as it helps your body learn to fight the virus. Make sure to get vaccinated every year, as the flu virus changes and the vaccine is updated yearly to target the most common strains for that year.

To prevent cold and flu, it's also important to keep surfaces clean as viruses can survive on them. Regularly disinfect high-touch areas like doorknobs and light switches. Be sure to also avoid close contact with sick individuals during the cold and flu season. Use protective gear if caring for a sick person. Proper ventilation, like opening windows and using air purifiers, can help reduce airborne viruses indoors and maintain respiratory health.

Knowing when to seek help

Early detection of cold and flu symptoms can lead to prompt action. This can include rest, hydration and seeking medical advice if necessary.

"If your cold or flu symptoms get worse or last more than a week, it's time to see a doctor," says Dr. Lawlor. "Don't ignore severe symptoms like trouble breathing, chest pain, high fever, confusion or dizziness - seek medical help right away. Listen to your body and get help to avoid complications."

Remember, staying healthy is not just about avoiding illness. It's about maintaining a balanced lifestyle that supports your overall well-being. Your commitment to winter wellness can inspire others, creating a ripple effect of health and vitality.

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