Winter has arrived and people begin to shift their health focuses on preventing illness such as colds and flu, staying warm and staying active despite the cold weather.
Such things as hygiene, hydration, nutrition, exercise, layering clothes and managing other risks such as frostbite and heart strain from cold and activities is an important factor to staying healthy.
While flu shots are recommended in September and October to build up immunity before the flu season peaks, which is usually from December to February, getting vaccinated later in the season is still better than skipping it. It takes about two weeks for the vaccine to become effective.
The same time frame applies to RSV vaccines. RSV causes cold-like symptoms in many people but can be serious for infants and older adults. Like the flu, RSV usually starts in the fall and peaks in winter. Adults ages 60 and older should get the RSV vaccine.
Other recommended age groups include people who are between 32 and 36 weeks pregnant during September through January. When someone gets the RSV vaccine while pregnant, the antibodies pass to their unborn baby. This timing allows babies born one to two months after the mother is vaccinated to have immediate protection against RSV.
It is a myth that people catch more colds during the winter. While it is true that more people do catch more colds in the winter, it’s not because it’s cold or because the temperature changed abruptly. It is because people spend more time indoors around other people and as a result, are more likely to catch viruses.
One key strategy prevent illness can involve simple things like washing hands with soap and water for 20plus seconds several times a day and using sanitizer if necessary. Clean frequently touched surfaces such as doorknobs and mobile devices.
Using tissues or the elbow to cover coughs and sneezes can help prevent the spread of germs. If the hand is used wash immediately to prevent spreading germs through touch.
Eating well in winter is always important and should include a balanced diet with fruits, veggies, whole grains, and foods fortified with several vitamins and minerals. Getting enough Vitamin D is harder due to less sunlight, but crucial for bones, mood, and immunity; you can boost levels with fatty fish, fortified dairy/juices, and supplements and by getting short bursts of sun exposure (face/hands) during peak hours, even if bundled up, as skin stores Vitamin D.
Vitamin C is crucial in winter for immune support, reducing cold/flu severity, boosting collagen for skin, and fighting winter blues, though it doesn’ t prevent colds in the general population; it helps immune cells fight infections and may slightly shorten cold duration, so eating foods like citrus, peppers, and broccoli or taking supplements (if advised) is beneficial for overall wellness.
Vitamin C & Zinc (immunity), and B Vitamins (energy/mood), as well as minerals like iron help support immune function, fight fatigue from shorter days, and helps mood regulation. Zinc is crucial for immune defense against viruses and bacteria, can shorten illness duration. Vitamins B6, B12, Folate help combat fatigue, support energy production, and regulate mood, helping with winter blues.
Staying hydrated during the winter is important. Drinking water even if not thirsty is key since dry air causes dehydration.
Dressing for winter in Texas can be a challenge, with weather and temperatures fluctuating so often, but when it is cold, laying warm clothes becomes important along with protecting extremities with hats, gloves, warm socks, boots and scarves. When extreme weather hits, avoid long periods outdoors in the cold, windy or wet conditions. If venturing outdoors to shovel snow, warm up first to avoid straining the heart and muscles.
All exercise is more stressful in cold weather. If you’ re older than 60 or have questions about your health, see your doctor before participating in any strenuous winter activities, especially shoveling snow.
Another concern in cold weather is dry skin. Use moisturizer to combat low humidity and indoor heating. Joint pain is common complaint during the winter. Cold weather can worsen joint stiffness; staying active helps.
Common myths and cold weather beliefs abound, such as losing most of the body heat through the head. The fact is, any uncovered body part will lose heat, but research has shown that people actually lose no more than 10% of their body heat through their heads.
Another myth is that green mucus is a sign of a bacterial infection. People often worry when they cough up green mucus, but most of the time it’s normal; in fact, it actually means that whatever illness is coming to an end. Yellow mucus, meanwhile, is a sign that the body is still fighting whatever illness it is; clear mucus is present at the beginning stages of illness.