Do you get sick when the season changes? You’re not alone. Incidences of colds, flu and allergies go up when we shift from one season to the next.

But did you know that seasonal temperature changes do not cause these illnesses? Viruses cause them. Cooler temperatures in the fall and winter help different groups of viruses to flourish and hang in the air. That’s why we see more people getting sick during colder months.

At this time, we have also have to watch out for the COVID-19 virus and its variants, aside from regular viruses. That’s why it’s so important to strengthen our immunity. Take these extra precautions to enjoy fall illness-free:

1. Stay active

   We have the tendency to slow down when colder climate nears. But we should fight the urge to become sluggish. Staying active improves the immune response, and lessens the risk of illness. You can still jog or walk outside, just make sure to wear a jacket to stay warm. You can also gradually shift to indoor exercises like yoga or tai-chi. If you want more vigorous exercises, try Zumba, dancing, or aerobic workouts. Check out the fitness classes at the YMCA-YWCA if you want to workout with a group. Now is also a good time to dust off your treadmill or stationary bike so you can have a few laps indoors when it gets too cold to go outside. If you don’t have exercise equipment, check out easy workouts on YouTube that you can do at home, like this 20-minute total body workout for beginners (women):

 

2. Load up on nutrients and get vaccinated

   Eating seasonal fruits and vegetables will help keep your body strong and lift your mood up. Fruits like apples, pears, grapefruits, tangerines, pomegranates, and kiwi are great sources of Vitamin C. This vitamin will not only help strengthen your immunity but also provide protection from heart disease and certain cancers. Eat fruits raw, or mix in salads for a fresh and healthy dish. Farmer’s markets all over Manitoba have great vegetable selections like pumpkins, sweet potatoes, cauliflower, and Brussels sprouts. They are inexpensive sources of fiber, iron, and various vitamins.

   Aside from eating healthy, getting vaccinated is a big boost for our immune system. Take regular flu shots for protection. Free flu, COVID-19 and pneumococcal (pneumonia) vaccines are offered at public health offices, medical clinics, access centers, pharmacies, vaccine clinics, and nursing stations. Check the Schedule for Provincial Flu Clinics/Region to know where to get your flu shot. For information on COVID vaccines go to: COVID vaccine finder.

   Fall is also a good time to check the expiration dates of any over-the-counter remedies in your medicine cupboard. Replace any expired items and restock things like pain relievers and decongestants so that they are on hand when you need them.

3. Get a physical check-up

   Fall is the perfect time to visit your family doctor. Consult them about nutrition, getting the right vitamins, keeping your immunity up, and other health concerns you may have. Don’t forget to ask for blood pressure and cholesterol checks (the doctor will probably prescribe them anyway). Even young people need them.

4. Protect your skin

   Continue using sunscreen and always moisturize. As temperatures drop, you will notice that the air gets drier. Use body lotion to keep your skin soft and correct some of the sun damage your skin may have experienced in summer. Reach for “broad spectrum” sunscreen with a Sun Protection Factor (SPF) of at least 15. This will protect you from both UVA and UVB rays that can cause skin cancer. Don’t forget your lips! Petroleum jelly is a good solution for dry, cracked skin.

5. Welcome fall

   • Experience fall by going outside. Fresh air can lift your mood and recharge your spirit. Appreciate the beauty of fall. Observe how the leaves change in colour, the air getting cooler, and the days becoming shorter.
   • Learn something new. Fall means back to school for the kids, but adults can learn something new too! Learn a new hobby or expand your knowledge of a familiar topic of interest.
   • Read more. Make a reading list and visit your local library. Remember audio books are available too and are a great way to enhance your English language learning.
   • Days will start getting shorter and with less sunlight, some people may be prone to sadness and dark moods. For most, it could be just the regular blahs. But for others, it could be a serious case of Seasonal Affective Disorder (SAD). This is a type of depression that usually starts in the fall. People with SAD have low energy and become moody. It prevents them from functioning normally in their daily lives. If you feel any of these symptoms, consult your family doctor.

Fall is an awesome season! Embrace the change and start enjoying the cooler climate. Explore the great outdoors and discover your new home. Admiring the changing colours around you will surely keep your mood up!
 
Article updated September 6, 2024.
 

Sources: Why do people get sick when the seasons change? Laura Geggel, Livescience.com; 15 best superfoods for fall, Health.com; Seasonal Affective Disorder, Canadian Mental Health Association. All accessed July 31, 2017.