Getting Ahead of Cold and Flu Season

Getting sick is part of life, but following some of the tips outlined can give you a fighting chance at reducing the severity and time spent unwell.

As we head back to school and into the cold and flu season, we start to think about what we can do to protect ourselves. Here is what you should consider:

The Diet Connection

Did you know there is a relationship between calorie intake and immune function? Being in a calorie deficit can suppress the immune system. A deficit of even 300 calories may trigger a stress response in some individuals, potentially leaving them more vulnerable to upper respiratory tract infections. Fueling your body adequately may help keep your immune system functioning optimally. If you find yourself frequently catching colds, it may be worth examining whether you are eating enough, particularly if you lead an active lifestyle.

Exercise: A Double-Edged Sword

We all know exercise has countless health benefits, but when it comes to immune health, the relationship is nuanced. High-intensity or prolonged exercise can suppress certain cells of the immune system, leaving athletes and highly active individuals more susceptible to upper respiratory tract infections.

Regular moderate-intensity exercise is generally beneficial for immune function and is associated with decreased upper respiratory tract infections. Even a single bout of moderate to high-intensity exercise can increase immune cell counts and cytokine levels during exercise, potentially leading to a general anti-inflammatory effect over time. 

Pay close attention to fueling before, during, and after exercise particularly for those engaging in endurance or high-intensity training. Listen to your body and adjust your nutrition accordingly.

The Role of Sleep

Healthy sleep plays a critical role in maintaining immune system balance. It is associated with a reduced risk of infection, better infection outcomes, and improved responses to vaccination. During sleep, early increases in inflammatory markers necessary for healthy immune function occur, while processes that support immune defense develop later in the sleep cycle. Poor or insufficient sleep is associated with chronic, low-grade inflammation. Try your best to maintain a consistent sleep schedule that includes 7 - 9 hours of rest each night.

Zinc: Timing Is Everything

One of the most talked-about supplements during cold and flu season is zinc. However, evidence does not support taking zinc all winter long as a preventative measure. Zinc is most beneficial when taken at the onset of symptoms or upon testing positive for an illness. We see it reduce the duration of the illness as well as reduce symptom severity. Zinc can interact with certain medications so always be sure to check with your healthcare provider or pharmacist to see if it is a safe option for you. The key takeaway, save zinc for when you actually need it.

Sprays: A Promising Option 

Nasal sprays are an interesting area of exploration. Beginning saline nasal spray at the first sign of a respiratory infection reduced average illness days from 8.2 to 6.4 days. Some mouth sprays, like Coldzyme, use a proprietary blend to coat the oral cavity and potentially prevent infection. Mouth sprays like this are not yet mainstream recommendations for the general public, but a saline nasal spray is worth trying!

Set Realistic Expectations

One of the most important things to keep in mind this season is managing your expectations. Even if you follow all the right steps, you may still get sick. That doesn't mean your prevention plan isn't working. We are working to reduce the intensity and length of the illness too. During cold and flu season, exposure can happen before you even realize it, meaning that falling ill shortly after starting a prevention regimen may have nothing to do with the effectiveness of your approach. Recognizing what is realistic can go a long way in reducing frustration and keeping you on track. Put up your best defense with adequate nutrition, regular exercise, and sleep. Cold and flu season doesn't have to catch you off guard. As always, check with your healthcare provider before making any changes.