3 Expert Tips To Staying Healthy During Fall And Winter Seasons
As the crisp autumn air rolls in and we bid a fond farewell to the sweet heat of summer, we brace ourselves for the oncoming swarm of winter bugs—those pesky colds, flus and COVID-19. To help prepare, we asked Dr. Lynora Saxinger, a professor of infectious diseases at the University of Alberta, for her top tips to stay healthy and energized throughout the fall and winter months.
1. Why vaccinations are your first line of defense
Getting vaccinated is an effective way to prevent serious illness from both COVID-19 and the flu. According to Saxinger, vaccines significantly reduce your chances of getting severely sick and, in turn, becoming hospitalized or developing long term complications. Immunization can also reduce the risk of spreading the virus to others if you become ill. Vaccines work by training your body's immune system to recognize and fight off specific viruses. “In studies of updated COVID vaccine doses so far, people who receive the additional shots have a lower risk of COVID hospitalization - beyond the protection provided by previous doses, as the new versions are adjusted to the current virus strains,” Saxinger says. “Multiple studies, both before and in the Omicron era, showed unvaccinated people had 10 to 20 times higher risk of hospitalization from COVID, and that additional vaccine doses added more protection. This is especially crucial for older and medically complex people.”
Saxinger emphasizes the particular importance of prioritizing vaccination for individuals aged 65 and over, as well as those who are immunocompromised with underlying health conditions such as heart disease, diabetes or chronic lung disease. A recent Government of Canada survey indicates that seniors demonstrated a higher uptake of COVID-19 vaccine (67 percent) compared to younger adults with chronic medical conditions (39 percent). In both instances rates of flu vaccination in 2023 was higher than COVID-19 vaccination, despite hospitalizations and deaths related to COVID-19 remaining significantly higher than those related to the flu. This discrepancy is concerning given the ongoing potential for severe illness associated with COVID-19.
COVID-19 is a disease that appears to be here for the long term so getting updated vaccines becomes an important part of our annual fall/winter wellness routine, like the flu shot. By getting both shots (which can be taken at the same time), you're protecting yourself and those around you, especially vulnerable individuals who are at higher risk.
2. Boosting your body's defenses
While vaccination is crucial, a healthy lifestyle also plays a significant role in strengthening your immune system, including proper hand washing and respiratory hygiene. "Even before the pandemic,” Saxinger says, “there has been a lot of literature saying that frequent hand washing and sanitizing can reduce your risk of viral infections by as much as 50 percent." She adds that personal protective measures should also be taken, including wearing a mask in higher risk or high traffic settings such as grocery stores, doctor’s offices or public transit. People should also not go to work or school when becoming ill for the first 5 days of a respiratory infection to reduce the risk of spread to others.
Along with these measures, Saxinger recommends Vitamin D supplementation as a routine for Canadians emphasizing how important sufficient Vitamin D levels are for optimal immune function, particularly during the winter months when sunlight exposure is limited. She also notes that stress management plays an important role, citing a study that proved chronic stress lowers your body’s immune defenses. “It’s hard in today's world to reduce stress,” she says, “but things like not doom scrolling late into the night, and instead putting down the phone and getting enough sleep can make a massive change in your stress levels."
3. Being prepared for when illness does strike
It's always a good idea to have some essential supplies on hand in case you or someone in your household gets sick. This could include over-the-counter pain relievers such as ibuprofen, cough syrup, decongestants (used for a maximum of three to five days to avoid rebound congestion), and a thermometer. However, there's no need to stockpile excessive amounts.
When it comes to managing symptoms, Saxinger recommends focusing on rest and over-the-counter medications. "In the first few days, just resting and taking care of yourself, and taking the pain relievers regularly, and using a decongestant for a short time if it is helpful to you —are all things that can make a difference in your experience," she explains.
By properly preparing yourself and your home heading into the fall, you can feel more at ease (which also reduces stress levels!) as common seasonal illnesses return.
Click here to learn more about the importance of COVID vaccination and how to get your shot today.