Cold and flu season is a challenging, somewhat miserable time. But it can be especially tough for families with children, elderly relatives, or members with chronic health conditions like asthma or COPD – who are at higher risk of complications from respiratory viruses. 

While colds and the flu are difficult to escape completely, there are effective ways to reduce their spread within your household and protect your loved ones. Here’s your go-to survival guide to navigating this season with confidence. But first, we’ll explore why you’re more likely to get sick in the winter months.

 

Why Do We Get Sick More Often in Cold Weather?

After years of speculation on the reasons why, a 2022 study published in The Journal of Allergy and Clinical Immunology finally shed some light on why respiratory illnesses become more common during colder months.1 

It’s like this: the cells in our nasal passages are our first defense against viruses. They produce tiny particles called extracellular vesicles (EVs) that help fight infections. These EVs work in two ways: they carry small molecules that stop viruses from spreading, and they directly bind to viruses to neutralize them. The cold weather weakens this defense system. 

When the nose is exposed to cooler temperatures, it produces fewer EVs, and the ones it does make are less effective at fighting viruses. This makes it easier for viruses to infect us, leading to more respiratory illnesses during the winter.

In short, cold weather reduces our nose’s ability to fight off viruses, which is why it’s important to be mindful about how to prevent illness, especially with those who you are in close spaces with.

 

The Winter Immune System Struggle: More Than Just the Cold

However, it’s more than just the cold weather which makes the winter months cold and flu season. While cooler temperatures weaken the nose’s natural defenses against respiratory viruses, other seasonal factors also play a role in suppressing the immune system.

As sunlight decreases in the colder months, many people experience a drop in vitamin D levels. Vitamin D is crucial for supporting immune health, and a deficiency can make it harder for the body to fight off infections. Adding to the problem, the stretch from Halloween to New Year’s is packed with sugary treats and increased alcohol consumption. Both sugar and alcohol have been shown to suppress immune function in children and adults alike, leaving the body more vulnerable to illnesses.

This combination – lower vitamin D, higher sugar and alcohol intake, and weakened defenses in the nasal passages – creates a perfect storm for illness. It’s no coincidence that kids often miss the most school after Halloween, when their immune systems are especially taxed. Together, these factors explain why we see a rise in respiratory illnesses during winter.

 

Best Practices for Preventing Transmission

It can seem unavoidable – a member of the household gets sick and then the rest of the house goes on to suffer too. The same happens in classrooms and offices. It doesn’t necessarily have to be this way! Try to get a grip on avoiding la grippe by preventing the spread. Here are a few key practices.

1. Practice Good Hand Hygiene

Frequent handwashing with soap and water for at least 20 seconds is one of the most effective ways to prevent the spread of viruses. During the COVID pandemic, many of us were washing our hands til they were raw. So it might be tough to get back into the habit but this simple practice can make a HUGE impact. Encourage everyone in your household to wash their hands after coughing, sneezing, or blowing their nose.

 

2. Disinfect High-Touch Surfaces

Viruses can survive on surfaces for hours, not minutes. For example, the respiratory syncytial virus (RSV) can live on surfaces for TWO HOURS!2 This is why it’s crucial to regularly disinfect doorknobs, light switches, remote controls, and countertops. Yes, this is another one we were all doing during COVID (remember wiping down groceries?) but it’s good to be mindful of the cleanliness of high-touch surfaces when someone is sick. 

 

3. Encourage Respiratory Etiquette 

Teach family members to cover their mouths and noses with a tissue or their elbow when coughing or sneezing. In the past, it was considered proper to cough or sneeze into your bare hands but in the last twenty years, experts have been encouraging the, “Dracula” or “Vampire Sneeze.” It’s called this because coughing into your elbow resembles a vampire covering their face with their cloak.

An infographic by Campus Health Service from the University of Arizona. On the Ieft of the graphic is a drawing of a Dracula, with fangs out and his arm covering the lower portion of his face, with his face close to the crook of his elbow. The top of the graphic says: “I vant you… to use your sleeve! (Coughing/sneezing in your sleeve helps prevent the spread of cold and flu germs.” There are also three smaller graphics in the center, towards the right. One shows Dracula sneezing into his elbow (with a check mark underneath it indicating this is “correct”), the second shows Dracula coughing into his hands (with an X underneath it indicating this is “incorrect”), and the third shows Dracula “going commando” and coughing in the direction of another person (with an X underneath it indicating this is “incorrect”).

The visual is a good way to remember what is best until coughing into your elbow becomes automatic when you don’t have a tissue. If you do have a tissue, dispose of them immediately and wash your hands afterward.

 

4. Promote Healthy Habits

Healthy habits should be practiced year-round (of course) but it’s particularly important to be mindful during the cold months when our immune systems are weaker.

Nutrition: Ensure your family is eating a balanced diet rich in vitamins and minerals to boost immunity.

Hydration: Encourage everyone to drink plenty of water. (This is a rule 24/7/365 but be mindful during winter.)

Sleep: Prioritize adequate sleep for all family members, as rest is vital for a strong immune system.

 

5. Isolate When Necessary 

If a family member falls ill, try to minimize their contact with others in the household. Provide them with their own room, if possible, and designate separate utensils and towels to prevent cross-contamination. This can be tough, especially with young children who won’t necessarily understand, but it can be a big help.

An infographic explaining: “Best Practices to Prevent Respiratory Virus Transmission: 1. Practice good hand hygiene: wash your hands for 20 seconds! 2. Disinfect high-touch surfaces: lightswitches, doorknobs, etc. 3. Use respiratory etiquette: cough into tissues or “Vampire Sneeze” into your elbow. 4. Practice healthy habits: eat well, hydrate, and get plenty of sleep. 5. Isolate when necessary: if possible.” The title is in royal blue text, the suggestions 1-5 are in white text on a royal blue background. There are light gray coronavirus cells in the background. The words, “Austin Air Systems,” are in the bottom center, in royal blue and gray.

The Role of Clean Air in Cold and Flu Prevention

Respiratory viruses often spread through airborne droplets, making indoor air quality a critical factor in prevention. Clean air can:

  • Reduce the concentration of airborne viruses.
  • Minimize exposure to allergens and pollutants that may weaken the respiratory system.
  • Provide relief for individuals with asthma, COPD, or other chronic respiratory conditions.

The Austin Air Bedroom Machine is a powerful tool for families looking to improve their indoor air quality during cold and flu season. Equipped with five stages of filtration, including the advanced HEGA (High Efficiency Gas Absorption) cloth, it effectively captures viruses and bacteria, along with allergens, dust, and odors. It’s especially beneficial for protecting high-risk groups, providing peace of mind and cleaner air for everyone.

Don’t let the name fool you: while ideal for bedrooms, this purifier works wonders in any room of the house, workplace, or classroom!

An infographic explaining: “Using an Austin Air Purifier for Clean Air: Reduces the concentration of airborne viruses (with a graphic of a coronavirus), Minimize exposure to pollutants (with a graphic of a minus sign), and Provide relief for individuals (with a graphic of a health cross on a shield).” There is a line drawing of an Austin Air Purifier in the bottom center in light blue. It is a rectangular unit on wheels with a perforated bottom represented by dots, and a dial on the top portion. The words, “Austin Air Systems,” are in the bottom right in royal blue and gray.

Final Tips for a Healthy Season

While the flu and common cold are widely recognized, other viruses such as RSV, H1N1 (swine flu), bird flu, and the Nipah virus are becoming increasingly concerning. Adding to this, the ever emerging COVID-19 variants further elevate the risks. With a proactive approach and the right tools, you can keep your family healthier and more comfortable throughout cold and flu season. 

  • Stay Active: Regular physical activity can strengthen the immune system.
  • Stock Up: Keep tissues, hand sanitizer, and over-the-counter medications on hand.
  • Stay Informed: Monitor local health updates and follow guidance from health authorities.

Remember, investing in clean air is one of the most impactful steps you can take to protect your loved ones. Consider the Austin Air Bedroom Machine as part of your family’s defense plan, and breathe easy knowing you’ve got this covered.

 

 

REFERENCES

1 Huang D, Taha MS, Nocera AL, et al. (February 2023). Cold exposure impairs extracellular vesicle swarm–mediated nasal antiviral immunity. Jour of All and Clin Immun: 151(2), 509-525.e8. doi: 10.1016/j.jaci.2022.09.037.

2 Association for Professionals in Infection Control and Epidemiology. (2024 February 12). Preventing infections in children during respiratory virus season. https://apic.org/monthly_alerts/preventing-infections-in-children-during-respiratory-virus-season/.

 

Austin Team
Austin Team