The medical field has long known people are more prone to catching colds and flu during winter. Researchers once chalked that up mostly to people spending more time together indoors, but cold temperatures may also make our immune system sluggish and prevent our bodies from fighting off infection, according to a 2015 PBS report. 

Taking extra precautions during the winter can help you stay healthy. Here are a few tips:

Keep Your Home Warm

Maintaining warmth is essential for comfort and may help you avoid winter-related illness. Set your thermostat somewhere between the recommended 68 and 75 degrees.  Many people feel best with living areas around 70 to 72 degrees during the day. At night, try setting bedrooms a couple degrees cooler. Adjust based on what feels comfortable for you.

Dress in Layers

Layering helps you stay comfortable whether you’re at home or out and about. Start with a T-shirt or camisole, add a long-sleeved shirt, then top with a sweater so you can remove layers as needed. 

   When you head outside, even briefly, add warm boots, gloves and a hat. We lose a lot of body heat through our extremities, so it’s important to keep hands, feet and head warm.

Eat Healthy

A healthy diet matters year-round, but some winter-friendly foods are particularly beneficial to the immune system:

• Potatoes: This much-criticized starch is high in vitamins B6 and C, both which boost immunity.

• Dark leafy greens (collards, kale, chard): High in vitamins A, C and K 

• Winter squash (pumpkin, butternut, spaghetti, acorn): High in beta-carotene, which the body converts to vitamin A 

• Fruits: Citrus is rich in vitamin C and kiwi packs even more vitamin C than oranges. Other helpful options include pomegranates, blueberries, cherries and bananas

Drink Plenty of Water

Dehydration can contribute to a range of health problems, yet many people don’t drink enough water and may be chronically dehydrated. 

   How much water should you drink each day? A common guideline is eight 8-ounce glasses per day, but it really depends on body size, age and activity level.

It turns out there’s a formula to determine how much water you should consume: Divide your weight by 2.2, multiply by 40 if you’re under 30, by 35 if you’re 30 to 55 or by 30 if you’re older than 55. Then divide that result by 28.3 to get ounces per day. Divide ounces by 8 to determine the number of cups.

Wash Your Hands

Handwashing is one of the best ways to reduce the spread of germs. When someone who’s sick touches shared surfaces like doorknobs, handrails or gas pumps, germs can linger for hours or even days. If you touch the surface then touch your face or eat without washing, you can infect yourself. 

Wash regularly with soap and warm water, rubbing between your fingers and under your nails. Rinse for 20 seconds and dry thoroughly. In public restrooms, use a paper towel to turn off the faucet and open the door.

Keep Active

Regular activity is crucial to a healthy heart, lungs, bones and immune system. The key is moderation—prolonged, intense exercise can suppress the immune system. 

Aim for a brisk 30- to 60-minute walk daily. If you want more vigorous exercise, consider 20-30-minute runs or aerobic workouts three to four times a week, with weightlifting in between.

Avoid Public Places During Outbreaks

If 2020 taught us anything, it’s that staying home when you’re sick or worried about getting sick can make a big difference. When you hear of the flu or virus outbreak in your area, avoid public places when possible. It also keeps you out of the cold, which makes you more susceptible. If you do need to go out, consider wearing a mask and keeping distance from others.

Get Vaccinated and Take an Antiviral Medication

Start the season up to date on flu and COVID vaccines. If you’re exposed to flu, the article notes that antiviral medications such as Relenza or Tamiflu may help, but treatment needs to begin within 48 hours of symptom onset. If you develop symptoms, call your doctor right away or consider urgent care if you can’t be seen quickly. 

Get a Massage

A 2010 study from Cedars-Sinai Medical Center found Swedish massage increased lymphocytes, which may improve the immune system’s effectiveness. The article suggests using that as motivation to trade massages with a partner.

Get Your Z's

During sleep, the body releases cytokines, which promote sleep. Specific cytokines also ward off infection. When you don’t get enough sleep, you may be more susceptible to infection.

Sleep needs vary, but the article lists general targets: children about 10 hours, teens nine to 10 hours and adults seven to eight. 

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