The dreaded flu season has arrived. The season of low grade fevers, sniffles, coughs, and aches. The season of using up PTO for sick kids instead of vacation, and contemplating buying stock in Kleenex. There’s no doubt that this time of year is a little more stressful, but does it have to be? This article is loaded with insight into why this time of year is so hard and how to help prevent a few of those costly doctor’s office visits.

Say it with me, “Chilly temperatures this time of year are not the enemy. Chilly temperatures this time of year are not the enemy.” Great, now bundle yourself and your kiddos up and take opportunities to get Vitamin D for best immune function.

According to research, the “flu season” begins in October, peaks in December, and then tapers off right around May. The fact that this lines up with the most sugar-laden holidays, the darkest months of the year, the months of the year that people are the least physically active, and the months in which we spend the least amount of time outside is no coincidence. Our bodies are screaming for immune support and just a Vitamin C supplement is likely not going to cause miracles. Thankfully, the extra help we (most likely) need does not require a prescription or emptying our rainy day funds. Rather, it requires some habit shifting and maybe some (un)learning.

Here are three health tips to help avoid the clinic this winter.

Health Tip 1: Treat holiday treats like treats… rather than a food group with a recommended daily intake.
From October 31st – January 2nd, holiday gatherings lead to sugar intake levels that pose serious health risks and suppress immune function. This year, commit to not overindulging as a way to honor your body and your health. A few easy ways to reduce the urge to “go all out” include eating a nutritious meal before attending a gathering, carrying a water bottle with you (and drinking it) to avoid sugary drinks, and mingling away from food displays.

Health Tip 2: Bundle up and get outside.
The fall, winter, and early spring cause many Americans to spend just 30 minutes or less outside each day. With most people correlating the chilly air with the flu, there are drastic decreases and deficiencies in Vitamin D. While we have all been made aware of the role Vitamin C plays in immunity, we have failed to impress the importance of Vitamin D this time of year. This lovely little vitamin helps create and regulate macrophages that are crucial for killing and getting rid of pathogens like bacteria and viruses. WHW bonus tip: wear a scarf or turtle neck especially on windy days. In Traditional Chinese Medicine, wind is considered a pathogen in and of its own.

Health Tip 3: “Summer bodies” are easier maintained than built; exercise through the winter.
There’s no reason why we should wait for a New Year’s Resolution to start a gym membership. Regular exercise that elevates the heart rate helps to increase blood flow, white blood cell production, and killer cell circulation, aiding in immune function. Along with blood flow benefits, low impact exercise can help decrease inflammation that can also impair our immune system. Additionally, maintaining an exercise routine through the winter lowers the risk of depression both through hormone secretions and reduced body-image anxiety.

Ditch The Sick Care Model

This time of year doesn’t have to cost an arm, leg, your savings account, and every last hour of your PTO. Small steps and healthy habits can help you minimize fear of illness by helping minimize the chance of illness.
Do it for the health of it.