pathoscribe

Written by Kirsten Batitay | Art by Maya Wen 

Winter. Beloved as it is for its title as the “Holiday Season,” it is also notoriously dubbed the “Flu Season.” Indeed, it is rarely a novelty for those living up north to wake up and find themselves with a sore throat or sniffles. 

Some common winter illnesses include the common cold, the flu, and respiratory illnesses like acute bronchitis and respiratory syncytial virus (RSV). And yes, winter is known as a time when such conditions are on the rise, but why? How does winter–or more specifically the cold–affect our bodies? A few effects to note include an increase in blood pressure due to the heart pumping faster and tensing of blood vessels, vitamin D levels in the body dropping, and there is evidence that suggests that exposure to cold temperatures suppresses the immune system. Not only that, but some infectious organisms such as flu viruses thrive in cold temperatures. 

Given all of these, it is no wonder that our immune system takes a massive hit. The best consensus that can then be reached is to strengthen our immune system. Well, easier said than done, considering all that goes into building it up. However, there is one major aspect that we can focus on, which is our diet, or more specifically, eating a healthy diet that includes an abundance of vegetables and fruits. 

When considering what we specifically want in our diet, we should seek to get enough vitamin C, zinc, iron, and selenium, which we should get from foods rather than supplements. But if you wish to take supplements, you should first consult your healthcare provider. These nutrients have various health benefits like enhancing immune functions, helping protect the body against the effects of free radicals (molecules made when your body is exposed to sun radiation or tobacco smoke), and synthesizing protein and DNA. And remember that bolstering your immune system takes time, so our consumption of these types of foods should be consistent.

Winter is a time ripe with sickness and perhaps too much shivering for our liking, but we can at least counteract the bad by taking care of ourselves so that we get to enjoy all the good that comes with the season, like spending time with loved ones. Starting with and focusing on our diet goes a long way for our health, so try to have a few servings of fruit and vegetables per day!

Works Cited:

Harvard Health Publications Staff. “Out in the Cold – Harvard Health Publications.” Harvard Health, 1 Jan. 2010, http://www.health.harvard.edu/staying-healthy/out-in-the-cold.

Hopkins Medicine Staff. “Winter Illness Guide.” Johns Hopkins Medicine, 30 Oct. 2024, http://www.hopkinsmedicine.org/health/conditions-and-diseases/winter-illness-guide.