Reframing “Flu Season”: Proactive Strategies for Staying Healthy
As the colder months approach, it can be easy to feel resigned to the idea that illness is inevitable. But rather than viewing this time of year as “flu season,” we can take a proactive approach to strengthen our health + minimize our susceptibility to future illness.
When you decide to address the environmental + lifestyle factors that come into play during this season, you can empower yourself + your family to navigate the colder months with resilience.
Let’s break down the key factors + explore practical strategies to thrive.
1. Low Vitamin D (Less Sun, Less UV Light)
During the winter months, reduced sunlight exposure often leads to lower levels of vitamin D, which is crucial for immune function.
What You Can Do:
- Supplementation: Consider taking a high-quality vitamin D3 supplement. Consult with a healthcare provider for personalized dosing.
- Food Sources: Incorporate vitamin D-rich foods like fatty fish (salmon, mackerel, sardines), egg yolks, + fortified foods into your meals.
- Maximize Sunlight: Whenever possible, spend time outdoors during midday to soak up natural sunlight, even if it’s cold. A brisk walk in the sunshine can do wonders.
2. High Sugar/Carbs/Alcohol (Holidays)
Holiday celebrations often come with indulgent treats + beverages. Excessive sugar + alcohol intake can suppress immune function + leave us more vulnerable to illness.
What You Can Do:
- Mindful Moderation: Enjoy holiday treats, but balance them with nutrient-dense foods. Fill your plate with vegetables, lean proteins, + healthy fats before indulging in dessert.
- Hydration: For every alcoholic drink, follow up with a glass of water to stay hydrated + support your body’s detox processes.
- Healthy Swaps: Experiment with lower-sugar versions of your favorite holiday recipes. For example, use honey or maple syrup in moderation instead of refined sugar.
3. Less Outdoor Exercise (Weather Changes)
Colder temperatures can make it tempting to skip outdoor activities, but staying active is vital for maintaining a strong immune system.
What You Can Do:
- Dress for the Weather: Invest in warm, breathable layers to stay comfortable during outdoor activities.
- Indoor Options: When it’s too cold or icy, engage in indoor exercises like yoga, resistance training, or dance workouts.
- Make It Social: Join a local indoor fitness class or organize active playdates with friends to keep movement fun + engaging.
4. More Financial Stress (Shopping, Vacations)
The holiday season often brings financial pressures that can lead to stress, which negatively impacts immune function.
What You Can Do:
- Set a Budget: Plan your holiday spending in-advance to avoid overspending. Focus on meaningful, budget-friendly gifts + experiences.
- Practice Gratitude: Remind yourself + your family of the non-material joys of the season, such as quality time together + shared traditions.
- Stress Management: Incorporate stress-reducing practices like meditation, deep breathing, or journaling into your daily routine.
5. Lack of Fresh Air (Closed Windows, Heater)
Indoor heating + closed windows can lead to stale air + reduced air quality, creating an environment where germs can thrive.
What You Can Do:
- Ventilation: Open windows for a few minutes daily to let in fresh air, even if it’s cold outside.
- Air Purifiers: Invest in a high-quality air purifier to reduce allergens + improve indoor air quality.
- Humidifiers: Use a humidifier to maintain optimal humidity levels in your home, as overly dry air can irritate respiratory passages + make you more susceptible to viruses.
Take Action
While viruses do circulate more during this time of year, we are far from powerless. Choose 1 new action item from our suggestions to integrate into your week this week. Start imperfectly. Start today.
As you get deeper into the season, continue to integrate 1 small change each week. This can create a snowball effect of positive, proactive changes in your daily life with little to no interruption.
And with that, you’ll have more time + energy for life’s most important little interruptions… like your kids. Or the dog at your feet. Or your husband or wife. You get the idea.
Wishing you + yours a healthy cooler weather season,
Kevin + Courtney
