Marcus Powers

As temperatures drop and sniffles rise, many wonder: does cold weather make you sick? While chilly air itself doesn’t cause illness, it can create conditions that make your body more vulnerable to infection and discomfort.

The Truth About Cold Weather and Colds

According to the CDC, adults catch an average of two to three colds each year, most caused by rhinoviruses. These viruses circulate year-round, but winter brings a perfect storm of factors that increase your risk:

— Dry air from indoor heating and low humidity can irritate nasal passages and reduce your body’s natural defenses.

— More time indoors means closer contact with others, increasing the chance of virus transmission.

— Reduced blood flow to extremities like the nose and ears in cold weather may make it harder for your body to fight off infection.

Symptoms of a cold vary, but may include:

— Runny or stuffy nose

— Sore throat

— Cough and congestion

— Sneezing

— Mild body aches or headache

— Low-grade fever

Most colds are resolved within seven to 14 days. Rest, hydration, and over-the-counter medications can help ease symptoms. Antibiotics are ineffective at treating viruses and will not work in the early days of symptoms. If your symptoms worsen or persist beyond two weeks, you persistently have a fever of 100.4 or higher or have shortness of breath, contact your doctor. It can be challenging to differentiate viral infections from bacterial infections when symptoms present within the first few days. The more severe the symptoms and the longer the duration, especially beyond 10 days, a bacterial infection will need to be ruled out.

Cold Weather and Your Body

Cold temperatures affect more than just your immune system. Here’s how winter can impact your overall health:

— Heart strain: Activities like snow shoveling can stress your heart, especially if you have high blood pressure or a history of heart disease.

— Lung irritation: Cold air can trigger asthma or COPD flare-ups.

— Migraines: Shifts in barometric pressure and temperature may lead to headaches.

To help combat the negative effects of cold, follow these tips:

— Bundle up: Dress in layers and cover your head to prevent heat loss and reduce cardiovascular strain.

— Shovel smart: Take breaks, avoid heavy meals or alcohol beforehand and use a small shovel or snow blower.

— Protect your lungs: Cover your mouth and nose with a scarf if cold air causes discomfort.

— Watch for hypothermia: If you’re sweating and start shivering, seek warmth and change into dry clothes.

Preventing Illness

There is no guaranteed strategy for staying healthy, but there are preventive steps you can take to decrease your chances of getting sick.

— Always practice good hygiene and handwashing by scrubbing with soap and water for 20 seconds. If soap and water are not available, alcohol sanitizers are acceptable. It’s the 20 seconds of abrasion between the hands that matters, not the solvent.

— Avoid touching your eyes, nose or mouth.

— Avoid close contact with people who are sick and take a sick day when you don’t feel well.

— Sneeze and cough into tissues. Discard used tissues right away. Then thoroughly wash your hands.

— Take care of yourself. Eating well balanced meals with vegetables and fruits, routine physical activity and exercise, making sure your vaccines are up to date especially the recommended annual flu vaccine, committing to quality sleep and managing stress can decrease your chances of getting sick. Vitamin C and zinc are good supplements to take or increase within your diet to help your immune system.

— Keep your space tidy and clean. Clean kitchen and bathroom countertops with disinfectants, especially when someone in your family has a cold. Be diligent about wiping down doorknobs and frequently touched surfaces.

Cold and flu season is upon us, and with it comes the flurry of well-meaning advice handed down through generations. Cold weather doesn’t directly cause illness, but it can set the stage for seasonal sniffles and other health issues. So yes, bundle up, stay active and take care of yourself this winter. Your body will thank you.

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Marcus Powers, M.D., is a family medicine physician who sees patients at UPMC Primary Care, 610 High St., Lock Haven. For more information or to schedule an appointment, call 570-748-1250 or visit UPMC.com/PrimaryCareNCPA.