Seasonal Change and Your Immune System
Seasons are changing and chills are in the air. As the seasons shift the rates of sickness become more apparent. Schedules are adjusting to going back to work and the school year beginning, this means energy can be stretched thin. Taking care of the immune system often falls to the wayside during times of adjustment and busy schedules. Preventative care for the immune system however might be exactly what can help get through this season.
“In temperate climates in the northern hemisphere, the predictable yearly epidemic of colds begins in September and continues unabated until spring, this sustained epidemic curve is a result of successive waves of different respiratory viruses moving through the community” (Pappas, 2018). Common colds and the inevitable flu season result in significant absences from work and school. Many who work with children or have their own know that children are particularly susceptible to viruses. This in part is due to their frequent close contact with other children, learning what personal hygiene is, and their immune systems are still developing (Pappas, 2018).
In addition to common colds running rampant throughout communities, there may be some scientific evidence that can explain why this tends to see an upswing in the fall season. “Seasonal variation in immunity appears to occur in humans, and it is plausible that this variation may contribute to the seasonality of respiratory infections’’ (Paynter et al., 2015). The temperature can affect the amount of energy needed to withstand, the cold becomes energetically demanding on the body. In contrast to warmer months, the winter and fall seasons may cause the body to need an increase of energy and intake of foods to help combat dealing with the cold.
“Changing seasonal and environmental factors, such as temperature, sunlight, rain, wind, and humidity has a direct link with the increasing number of infectious diseases’ ‘ (Fares, 2013). Infectious diseases tend to flourish under these conditions, and a person’s immune system may be already compromised due to the same factors. Pairing this with an increase in close contact and time spent primarily indoors with less ventilation than in prior months, and is a recipe for catching a cold. “Higher relative humidity may also affect the stability of air-borne droplets in which pathogens are transmitted from person to person” (Fares, 2013).
The following are a few factors that can help enhance your immune system during the seasonal change.
Physical Activity
Another interesting point made by researchers is that “physical activity is high in summer and spring compared to winter” this may feel intuitive or true to some but often can be disregarded (Fares, 2013). Physical activity is a way to support a person’s physical and mental health, along with aiding in flushing the body of toxins and increasing immune system defenses. Physical activity can also aid in helping to lower stagnant inflammation symptoms.
Vitamin D
As the weather is cold, naturally people want to bundle up in heavy clothing to stay warm. This is recommended to retain body heat and offset the drastic temperature differences from indoor to outdoor, however, the downside is that many people will have little to no direct sun exposure. The lack of Vitamin D exposure can lead some people to develop a deficiency thus lowering their immune system. If possible try to find a time or place that can get direct sun exposure to parts of the body. All a person needs is about 15 minutes a day, for example on their arms, to receive some Vitamin D. If the climate does not provide any reprieve from the cold during the day, consider paying close attention to dietary practices and increasing food that can support the immune system.
Food Choices
“Adequate and appropriate nutrition is required for all cells to function optimally and this includes the cells in the immune system” (Childs et al., 2019). Eating nutritionally during these times can be an excellent way to prevent illness and support the immune system. “Evidence indicates that a diet that positively impacts immune function contains adequate amounts of protein, particularly including glutamine, arginine, and branched-chain amino acids (BCAAs); high omega-3 versus lower saturated, trans fat, and omega-6 fatty acids, low refined sugars, high fiber content such as whole grains, and micronutrients including vitamin A, vitamin D, vitamin C, vitamin E, B vitamins, zinc, selenium, and iron, as well as phytochemicals” (Iddir et al., 2020). This can be obtained through dietary practices that are considered well rounded, examples may include components that mirror the Mediterranean diet or a diet high in fiber, protein, vegetables, and healthy oils.
Fruits and vegetables contain many forms of antioxidants, minerals, and vitamins, increasing consumption of these can help to boost the immune system. Seasonal vegetables can also be a way to integrate more nutrients into a person’s meals as winter and fall harvests tend to be heartier and nutrient-abundant. “The human gut microbiome will provide antigens and signals with the potential to interact with resident and systemic immune cells” (Childs et al., 2019).
Eating foods that are considered probiotics can help to maintain gut health and support the immune system. A few common sources are fermented foods, beans and legumes, probiotic-containing foods, and many cruciferous vegetables. “Provision of plant-based diets may enhance the diversity of nutrients that reach the gut” (Childs et al., 2019).
Sleep
Last but not least, sleep is a powerful immune booster. Proper sleep influences many physiological and psychological functions. “Melatonin is a powerful natural hormone that is well known for its association with circadian and seasonal rhythms, and its synthesis is regulated by the environmental light/dark cycle” (Fares, 2013). As daylight shifts and for some daylight savings can throw off sleeping patterns, it is important to take note of how much sleep a person is getting. “Melatonin participates in various functions of the body, among which its immunomodulatory role has assumed considerable significance in recent years; melatonin has been reported as effective in combating various bacterial and viral infections” (Fares, 2013).
Tips to Improve Your Immune System During the Changing Seasons
- Wash hands frequently! As well as proper hygiene practices.
- Pay attention to a sleep schedule and getting enough sleep, melatonin interacts with immune system health.
- If possible expose bare skin to sunlight, even an exposed arm or two for 15 minutes helps to absorb Vitamin D which can be very sparse in the darker months.
- Try to eat a well-balanced diet with emphasis on fruits and vegetables, the nutrients and antioxidants aid in immune function.
Overall, immune system health is important year-round, however, there seems to be a spike in colds and flu always as the seasons change into the fall and winter months. Studies suggest that there seems to be seasonal variation in immunity in addition to the adjusting temperatures and days.
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References
Childs, C. E., Calder, P. C., & Miles, E. A. (2019). Diet and Immune Function. Nutrients, 11(8), 1933. https://doi.org/10.3390/nu11081933
Fares A. (2013). Factors influencing the seasonal patterns of infectious diseases. International journal of preventive medicine, 4(2), 128–132.
Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, S. S., Samouda, H., La Frano, M. R., & Bohn, T. (2020). Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients, 12(6), 1562. https://doi.org/10.3390/nu12061562
Nelson, R. J., & Demas, G. E. (1996). Seasonal changes in immune function. The Quarterly review of biology, 71(4), 511–548. https://doi.org/10.1086/419555
Pappas D. E. (2018). The Common Cold. Principles and Practice of Pediatric Infectious Diseases, 199–202.e1. https://doi.org/10.1016/B978-0-323-40181-4.00026-8
Paynter, S., Ware, R. S., Sly, P. D., Williams, G., & Weinstein, P. (2015). Seasonal immune modulation in humans: observed patterns and potential environmental drivers. The Journal of infection, 70(1), 1–10. https://doi.org/10.1016/j.jinf.2014.09.006
