The leaves are falling, the temperatures are dropping, and suddenly everyone sounds like they’re trying to cough up a lung. Welcome to Wisconsin fall! As cold and flu season ramps up, a few simple habits can help maintain your health, keep your energy levels up, and spend less time curled up on the couch watching TV through a pile of tissues.
Here are five ways to give your body a fighting chance this season.
1. Wash Your Hands Like You Mean It
Your hands touch everything. Door handles, shopping carts, gym equipment, and that mystery sticky spot on the counter. Wash with soap and water for at least 20 seconds- scrubbing your palms, backs of your hands, between your fingers, and under your nails.
Wash frequently, especially before eating or preparing food, after using the bathroom, after coughing or sneezing, and when you get home from public places. No need to perform a surgical scrub, but a two-second rinse isn’t going to cut it.
2. Stop Feeding Your Sweet Tooth All Day
Regularly loading up on added sugar can crowd out the nutritious foods your body needs. High sugar intake is also associated with poor overall diet quality.
Focus on whole foods, lean proteins, fruits, vegetables, and fiber-rich carbohydrates. Enjoy the treats, but don’t let cookies become their own food group. Your immune system needs nutrients, not a daily sugar parade.
3. Check Your Vitamin D
As daylight disappears faster than your motivation to leave the house, vitamin D deserves some attention. Vitamin D supports normal immune function, and Wisconsin winters make it harder for the body to produce enough due to the lack of sunlight.
Research on vitamin D supplementation and respiratory infections has shown mixed results. Some studies suggest modest protection, particularly for people with low vitamin D levels, but it’s not a guaranteed shield against colds. Adults generally need 600–800 IU daily, depending on age. Ask your healthcare provider whether supplementation makes sense for you, and avoid megadosing without medical guidance.
4. Prioritize Sleep
Sleep isn’t laziness; it’s maintenance. Adults should generally aim for 7–9 hours per night. Research has linked insufficient sleep with decreased immune function, and therefore increased susceptibility to the common cold. Put the phone down, establish a consistent bedtime, and stop treating midnight like a competitive sport.
5. Keep Moving
Regular exercise supports overall health and immune function. Keep lifting, walking, and moving throughout the week, but balance hard training with recovery. You don’t earn bonus points for dragging yourself through a brutal workout when you’re genuinely sick.
The bottom line: Wash your hands, eat well, check your vitamin D, get enough sleep, and stay active. You can’t avoid every germ, but you can stack the odds in your favor.
Stay healthy, stay strong, stay alive!
