Cooler breezes…golden sunsets…crimson-colored trees… “achoo!” Seasonal changes bring welcome transitions, but as temperatures drop, colds and the flu often follow.
Contrary to popular belief, it’s not the weather itself that causes more illness. Instead, it’s how we behave. In autumn and winter, people spend more time indoors, often in close contact with others, making it easier for germs to spread.
Common viruses
Several viruses circulate during colder months, but the most frequent culprit is the rhinovirus, or common cold. It spreads through airborne droplets when a sick person coughs or sneezes, or by touching surfaces that someone infected has recently touched, such as doorknobs or kitchen counters.
Who’s most at risk?
Anyone can catch a cold or the flu. Children are especially prone, averaging six to 10 colds per year, compared with two to four for adults. Infants, the elderly, and immunocompromised individuals are more likely to experience severe symptoms.
Cold vs. flu
Colds are typically mild and short-lived, while influenza can be severe and lead to complications like pneumonia. Symptoms for both usually appear one to four days after infection and can last days to weeks.
| Symptom | Cold | Flu |
| Fever | Low or none | High |
| Headache | Sometimes | Common |
| Runny/Stuffy Nose | Common | Clear nose |
| Sneezing | Common | Sometimes |
| Cough | Mild, hacking | Severe |
| Aches & Pains | Slight | Severe |
| Fatigue | Mild | Weeks |
| Sore Throat | Often | Sometimes |
| Energy | Normal, slight sluggishness | Extreme exhaustion |
Prevention tips
Avoiding infection is the fastest way to get better. Rhinoviruses can survive up to three hours outside the nasal lining, so vigilance matters.
- Keep warm. Dress in layers, and cover your neck and head. Heat can help neutralize germs.
- Wash hands frequently. Soap and water reduce the chance of transferring germs.
- Catch it early. Initial symptoms: Scratchy throat, fatigue, or mild aches can signal the start of a cold. Early self-care helps shorten the illness.
When to see a doctor
Seek medical attention if you experience high fever, sinus pain, swollen glands, mucus-producing cough, worsening symptoms, or if your illness doesn’t improve after a few days. Seasonal viruses can sometimes lead to secondary infections like pneumonia or ear infections.
Treatment tips
Antibiotics do not work for viral infections like colds or flu. Over-the-counter remedies can help ease symptoms. Never give aspirin to children with viral illnesses due to the risk of Reye’s syndrome.
Dr. Q’s personal strategy
- Adjust diet. Avoid refined sugar, alcohol and dairy. Increase water, teas, soups and broths.
- Boost nutrients. Vitamins C, D, A and zinc help the immune system. Foods high in these include:
Vitamin C: bell peppers, cauliflower, cabbage, blueberries, grapefruit
Vitamin D: salmon, egg yolks, mushrooms, cod liver oil
Vitamin A: kale, collard greens, pumpkin, carrots
Zinc: almonds, cashews, sardines, chicken, whole grains
3. Stay home. Limit unnecessary contact and conserve energy.
4. Prioritize rest. Sleep allows the immune system to focus on fighting the infection.
Catching a cold or flu is never fun, but bundling up, hydrating and resting can minimize the disruption. And if you do get sick, consider it an excuse to cozy up with a warm drink and finally enjoy that book or movie you’ve been putting off.
Learn more about Dr. Ayanna Quamina and her practice at www.drayannaq.com. Email her directly at info@drayannaq.com.
