It’s fall in the Hudson Valley, a time of cool, crisp air and a landscape filled with brilliant, changing colors. For many of us, it’s our favorite season. But October also ushers in a rise of respiratory illnesses, including colds and flu. While the flu season reaches its peak between December and February, the Centers for Disease Control (CDC) says that flu, RSV, and COVID-19 begin their upswing in October.*
Flu and other respiratory diseases can put a damper on autumnal activities for all of us. But for those who are most vulnerable—such as older adults, babies and young children, people with chronic health conditions, those with weakened immune systems, and people who live in long-term care facilities—it’s downright dangerous. Flu and respiratory illnesses can lead to complications such as sinus and ear infections, bronchitis, even pneumonia.** So, it’s something we want to take seriously.
Simple habits to stay healthy this Fall
But not to worry: there are some proven ways to help us stay healthy as the weather turns. None are foolproof, of course, but they go a long way in keeping respiratory illnesses at bay. These healthy habits are important to keep in mind all year long, but if you’ve become lax over the summer months, this is a very good time to rejuvenate and start again.
Prioritize sleep
Sleep is a big deal because that’s when our bodies restore and recharge. Studies show that sleep actually helps your body produce and activate cells and proteins that recognize and fight infection. What’s more, getting enough quality sleep helps to keep inflammation in balance, allowing your immune system to respond well when you’re exposed to a virus or other germs. So, how much sleep should we get? Individual needs vary, but the average for an adult is to get at least 7 hours of sleep each night.*** If you keep a regular bedtime schedule each night, wake up at around the same time each day, and limit screentime, caffeine, and alcohol use close to bedtime, you’ll probably get a more restful and full sleep.
Nourish your body
A balanced diet provides the nutrients your immune system needs to function at its best. Rather than relying on a single food, vitamin, and supplement, focus on a variety of nutrient-rich foods to boost immunity. A few simple habits can go a long way:
- Fill up on fruits and vegetables. Colorful produce provides vitamins, minerals, and antioxidants that support normal immune function.
- Pile on the protein. Fish, poultry, eggs, beans, lentils, nuts, and seeds provide protein your body uses to build and maintain immune cells.
- Learn to love whole grains. Oats, brown rice, whole-grain breads, and other whole grains are not only delicious, they provide fiber and nutrients and help support a healthy gut.
- Fuel up with healthy fats. Not all fats are bad! Foods such as nuts, seeds, avocados, olive oil, and fatty fish provide essential fatty acids and other nutrients important to overall health.
- Hydrate for health. Water helps your body function properly and supports the tissues and systems involved in your body’s natural defenses.
Keep moving
Regular physical activity may not directly prevent the flu, but exercise will support your immune system, which of course helps your body respond to infection. Moderate exercise temporarily increases the circulation of certain immune cells and helps regulate inflammation. Exercise also helps to reduce chronic stress, which has been proven to negatively affect immune function over time (be sure to read the next section!). The CDC recommends that adults should get at least 150 minutes of moderate to intensive physical activity each week, which can be broken down into 30 minutes a day, 5 days a week.**** Try walking, biking, swimming, gardening, or even short bursts of movement throughout the day – they all count.
Manage stress
This is a big one. We all suffer from stress at one time or another, but it’s important to find healthy ways to manage it. Why? Stress is not only uncomfortable and disconcerting, chronic or long-term stress also directly affects the immune system, and makes it harder for the body to function at its best. Look for simple ways to build relaxation into your day:
- Spend time in nature
- Practice deep breathing or meditation
- Listen to music
- Take time to connect with friends
- Give yourself the grace to indulge in your hobbies
- Limit your time on social media
- Read a good book
Stay up to date on vaccines
Vaccines won’t prevent every respiratory infection, but they can reduce your risk of serious illness that result from specific viruses. Why are they so important? Vaccines prepare your immune system to recognize and responds to specific viruses before you even encounter them. While vaccines don’t guarantee you won’t get sick – their greatest benefit is helping reduce the risk of severe illness and hospitalization. Fall is a good time to check whether you’re up to date on the recommended vaccines, including seasonal flu and COVID-19 vaccines and, for eligible people, RSV vaccination. Recommendations vary by age, health history, pregnancy status, and other factors, so talk with your healthcare provider about what’s appropriate for you.
Make handwashing a habit
It may be simple, but good hand hygiene remains an important way to reduce the spread of germs. And it takes very little time. Simply wash your hands with soap and clean, running water for at least 20 seconds, particularly before eating or preparing food and after coughing, sneezing, blowing your nose, or being in a public place. When soap and water aren’t available, use a hand sanitizer containing at least 60% alcohol.
October is full of wonderful things to do in the Hudson Valley. The area provides ample opportunity for apple and pumpkin picking, taking a walk or hike while fall foliage is at its peak, attending fall festivals, exploring one of our many historic sites, visiting a farmer’s market or farm stand, taste-testing some of the apple cider and those delicious cider doughnuts we’re so famous for. You can do all this, knowing you’ve done your best to stay healthy by following this advice.
For more helpful hints on how to stay healthy this fall, or to schedule your vaccinations, please call Premier Medical Group today to chat or make an appointment. We’re here to help. Simply call our office at 845-565-4400 or visit us at https://www.premiermedicalhv.com/.
*https://www.cdc.gov/cfa-qualitative-assessments/php/data-research/season-outlook25-26.html
**https://www.cdc.gov/flu/highrisk/index.htm
***https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults
****https://www.cdc.gov/physical-activity-basics/guidelines/adults.html