Recommendations to Prevent Illnesses During Fall and Winter

Your immune system is the first line of defense against illnesses. To keep it strong, it’s crucial to adopt healthy habits that boost it.

Balanced Diet

Eat a diet rich in fruits, vegetables, lean proteins, and whole grains. Foods high in vitamin C, such as citrus fruits, bell peppers, and strawberries, are especially beneficial for strengthening the immune system. Vitamins A, D, and E, as well as zinc and selenium, also play a key role in immunity.

Supplements

Consider taking supplements, especially vitamin D, as sun exposure decreases in fall and winter, which can affect levels of this vitamin essential for immune health.

Hydration

Maintain adequate fluid intake. Although the need to drink water may seem less obvious in cold weather, hydration is crucial for the optimal functioning of the immune system.

Personal hygiene is essential to prevent the spread of illnesses during fall and winter when viruses like the common cold and flu are more prevalent.

Hand Washing

Wash your hands frequently, especially after being in public places, using public transportation, or before eating. Use soap and water for at least 20 seconds, or an alcohol-based hand sanitizer if soap and water are not available.

Avoid Touching Your Face

Viruses can enter your body through your eyes, nose, and mouth. Avoid touching these areas, especially if you haven’t washed your hands.

Respiratory Hygiene

Cover your mouth and nose with your elbow or a tissue when coughing or sneezing. Dispose of the tissue immediately and wash your hands to prevent the spread of germs.

Vaccines are one of the most effective tools to prevent serious illnesses during fall and winter.

Flu Vaccine

It’s highly recommended to get a flu shot every year, especially for older adults, young children, pregnant women, and people with chronic conditions. The vaccine not only protects against the flu virus but also reduces the severity of symptoms if you do get sick.

COVID-19 Vaccine

If applicable, ensure you’re up to date with COVID-19 vaccines and boosters, as this disease remains a concern, especially during colder months when people tend to stay indoors.

Regular physical activity is essential for keeping the immune system in good condition and preventing illnesses.

Regular Exercise

Although cold weather can discourage physical activity, it’s important to stay active. Aim for at least 30 minutes of moderate exercise daily, whether it’s walking, running, or doing exercises at home.

Outdoor Activities

Take advantage of sunny fall days to go for a walk, bike ride, or simply enjoy nature. Being outdoors also helps improve mood and combat stress, which is beneficial for overall health.

Sleep is essential for both physical and mental health and plays a crucial role in the body’s ability to fight infections.

Sufficient Sleep

Aim to sleep between 7 and 9 hours each night. Adequate sleep helps the immune system function properly and reduces the risk of getting sick.

Sleep Routine

Maintain a regular sleep routine by going to bed and waking up at the same time every day. Avoid using electronic devices before bed, as the blue light they emit can interfere with sleep quality.

Fall and winter, with their shorter days and less sunlight, can affect mood and increase stress. Mental well-being is a key component of overall health.

Stress Management

Practice stress management techniques such as meditation, deep breathing, or yoga. Chronic stress can weaken the immune system, making you more susceptible to illnesses.

Social Connection

Stay in touch with friends and family, whether in person or virtually. Positive social relationships have a significant impact on both mental and physical health.

The environment in which you live can influence your health during the colder months.

Adequate Ventilation

Ensure your home is well-ventilated, especially if you use heating. Open windows for a few minutes each day to allow fresh air circulation and reduce the concentration of viruses in the air.

Humidity Control

Maintain an adequate humidity level in your home (between 30% and 50%). Air that is too dry can dry out mucous membranes, making them more vulnerable to infections. Use a humidifier if necessary.

Regular Cleaning

Clean and disinfect frequently touched surfaces regularly, such as door handles, light switches, and phones. This helps prevent the spread of germs.