First Defense Against Winter Bugs
Have you ever wondered why people seem to catch more bugs in the winter months? Let’s look at the science and some of the things you can do to minimize your chances of catching something this winter season.
Viruses survive and spread better in cold, dry air. Low humidity helps viruses live longer in the air and on surfaces. Cooler temperatures stabilize the virus’s protective outer shell, allowing it to remain problematic for longer. Your respiratory tract is more vulnerable as cold air dries out the mucous membranes in your nose and throat, areas that commonly trap and clear away pathogens. The cold of winter finds us indoors more, with increased close contact with others—shorter days and less sunlight mean lower vitamin D production. Vitamin D supports immune function, so deficiency may make people more susceptible to infection. Each winter brings new viral strains that our immune systems haven’t yet encountered, making outbreaks more likely.
Though nothing is going to prevent you from exposure to those bugs floating around, there are some simple ways to boost your immunity and help your defenses during this time. It’s easy to exercise during the warmer months, but as it gets colder, people tend to hunker down in their warm homes. Moderate exercise becomes especially important during these winter months to boost immunity. Layer up and get outside — yoga and strength training are available year-round. Good nutrition becomes essential, avoiding sugar and alcohol. There is a reason citrus is abundant during the winter months: vitamin C is necessary this time of year.
Several natural herbs can help strengthen the immune system. Elderberry syrup may reduce viral replication and shorten illness duration. Research suggests that echinacea enhances immune response (best used short-term at the first sign of illness). Astragalus root, a traditional Chinese tonic, supports immune resilience — I like adding a few pieces of the root to soups and stews, but it’s also available in other forms. If you know me, you know that I’ve fallen in love with mushrooms and learning how these amazing allies can support our health. Extracts, coffees, and teas are all the rage these days — and for good reason! Reishi, Shiitake, and Maitake mushrooms are known to promote immunity and support stress balance.
Of course, simple hygiene habits go a long way as a first line of defense! I carry my own soap with me most places. Though I want clean hands, I am not looking for antibacterials; I want basic soap and water, and something that is not harsh and protects my skin. And for those times when soap and water may not be available to me, Onguard handspray and gel are my go-tos. Avoid touching your face, especially your nose, eyes, and mouth, as these are the easiest entry points. Ventilate your home regularly and diffuse eucalyptus, lemon, and rosemary essential oils to support respiratory health.
Sleep is essential to keeping your body supported and able to defend against invaders. Make sure you are following good sleep hygiene, turning off devices an hour before bed. Winter calls for an earlier bedtime. Strive to be in bed by 9:30 so you are asleep by 10. Diffuse lavender, frankincense, or cedarwood before bed. Rub a drop of frankincense and eucalyptus (diluted in carrier oil) on your chest or soles of feet to support breathing and calm the body.
Even though you will never be able to avoid every bug that is out there, working to keep your immunity strong will go a long way in the fight. And should you find yourself knocked down, nature is there to ease the discomfort and have you back on your feet in no time.