(ThyBlackMan.com) When you were young, did your mama tell you to bundle up before going outside so you wouldn’t catch a cold? There’s no doubt that she meant well, but spending time in frigid temperatures won’t make you sick — it will just make you feel, well, cold. The only way to catch a cold is to come into contact with the cold virus. And that can happen in any climate, at any time.
That said, late autumn through early spring is known as cold and flu season. What’s the correlation, if the falling mercury isn’t to blame? Experts posit that when the temps start to drop and the snow starts to fall, people are simply more inclined to be indoors — i.e., in close proximity to other people’s germs. And if you’re now a mother yourself, you know that the back-to-school sniffles run rampant every September.
Before the cold and flu season really hits full swing, take some steps to boost your immune system so you can ward off sickness and keep yourself and your family healthy!
- It All Starts with a Nutritious Diet
As delicious as chicken wings, double cheeseburgers, salty snacks, cookies, and soda can be, these and all junk food should be considered 
rare treats, not everyday fare. The best line of defense against poor health is eating right, so do yourself a favor and clean up your mealtime act, if you are not already conscientious about your food choices.
Luckily, it’s harvest time, so there are heaps of delicious seasonal vegetables and fruit to enjoy. Make a hearty vegetable soup in the crockpot, roast up some Brussels sprouts, or bake an acorn squash, then drizzle it with maple syrup and sprinkle with cinnamon. Along with a rainbow of fresh veg, opt for whole grains, lean protein like chicken, fish, and beans, and a good dose of healthy fats. Anything that boasts antioxidants is also a good addition to the menu.
When your body is working optimally thanks to good nutrition, it has the wherewithal necessary to fend off the viruses that cause colds.
- Supplement with Vitamin D
Sometimes called “the sunshine vitamin,” Vitamin D helps bolster the immune system, promote bone growth, and support the cardiovascular system. Unfortunately, it’s somewhat difficult to come by adequate supplies of this vitamin, especially for people of color — whose higher melanin levels make it harder to absorb Vitamin D from exposure to sunlight.
Mushrooms, eggs, salmon, and canned tuna are all good sources of Vitamin D, or you can opt for a supplement.
- Practice Good Hygiene
The viruses that cause the common cold can last for up to a week, so it’s especially important to be diligent about washing your hands and other good hygiene habits during cold season.
Wash your hands regularly and thoroughly. Use hand sanitizers when a sink and suds aren’t available, and clean the most frequently touched surfaces in your home — light switches, door knobs and handles, kitchen appliances, remote controls, etc. — with antibacterial wipes.
- Get Moving!
You already know how important regular exercise is for your heart, lungs, muscles, bones, and emotional well-being, but did you know it also plays a crucial role in keeping your immune system humming right along? Not only does working up a sweat several times a week help reduce stress, which itself means you’re less prone to infection, but exercise also accelerates the production of white blood cells. These spring into action to fight off any viruses your body comes into contact with and help you stay healthy.
- Make Shuteye a Priority
Have you ever noticed that when you’re feeling under the weather, you get super sleepy? It’s your body’s way of telling you to take it easy in order to heal. But it turns out that getting plenty of ZZZs in the first place offers the benefit of resistance to cold and flu viruses.
A study published in the Archives of Internal Medicine discovered that adults who got at least eight hours of sleep each night during a two-week period had greater resistance to a cold virus.
“One reason that getting plenty of sleep may help you fight off a cold is that when you’re asleep, your body releases something called cytokines,” explains Dr. Thanh Cheng, a doctor who provides treatment at an urgent care in Deer Park, TX. “Cytokines are a type of protein that regulates the immune system.”
Stay Healthy This Cold and Flu Season
As you can see, it’s relatively easy to boost your immune system and therefore steer clear of sickness. If you do catch a cold, experts advise plenty of rest, plenty of fluids, and keeping your germs to yourself by staying home.
Do you have any home remedies that help you stay healthy in the wintertime? Maybe a recipe for chicken soup that you swear by? Let us know how you deal with a case of the sniffles by commenting below!
Staff Writer; Roy Jacobs
