Sudden chills? Here’s why you get them and how to fight back

Sudden chills can weaken our immune system and make you more susceptible to colds, flu, and other infections (Image: Canva)

As soon as the temperatures begin to drop, many of us eagerly wait for the cold weather to kick in and feel the brisk nip in the air. However, this seasonal shift can also bring with it an increased risk of falling ill. Those sudden chills can weaken our immune system and make us more susceptible to colds, flu, and other infections. Let’s explore why the sudden chills can leave you sick and how to fend off these winter woes.

Reasons why you get those sudden chills

The connection between cold weather and an uptick in illness is absolutely real—and the reasons are grounded in science:

1. Reduced immune response: Exposure to cold temperatures can decrease your body's immune response. This means your defense mechanisms, such as white blood cells, may not function as efficiently, leaving you more susceptible to infections.

2. Dry air: Cold air is often dry, which can lead to dehydration. Inadequate hydration can weaken the mucous membranes in your respiratory system, making it easier for viruses to enter your body.

3. Increased time spent indoors: During colder months, people tend to spend more time indoors in close proximity to others. This can facilitate the spread of viruses, as they are more likely to be transmitted in enclosed spaces.

4. Lack of sunlight: With shorter days and less sunshine, your body may produce less vitamin D. It plays a crucial role in your immune system, and a deficiency can make you more vulnerable to infections.

Practical tips to fight back the winter chills

Now that we understand the reasons behind the seasonal susceptibility, let's discuss how to bolster your defenses against the chills:

1. Dress warm: To combat the cold, layer up. Start with a moisture-wicking base layer to keep sweat away from your skin, add an insulating layer for warmth, and finish with a waterproof and windproof outer layer. Don't forget a hat, gloves, socks, and a scarf to protect exposed areas.

2. Stay hydrated: Counter the drying effects of cold air by drinking plenty of water. Herbal teas and warm soups are also excellent choices to keep you hydrated and warm.

3. Boost your immune system: Consume a diet rich in fruits and vegetables, which are loaded with vitamins and antioxidants. Consider taking vitamin D supplements, as recommended by your healthcare provider, especially if you have limited sun exposure.

4. Hand hygiene: Frequent handwashing is a simple yet effective way to prevent the spread of germs. Use soap and water for at least 20 seconds, or an alcohol-based hand sanitiser when washing isn't possible.

5. Exercise regularly: Regular physical activity helps strengthen your immune system. Even in colder weather, consider indoor exercise options like yoga, Pilates, or a gym workout.

6. Ensure good air circulation: Ensure your living spaces are well-ventilated. Opening windows periodically can help reduce the concentration of airborne pathogens.

7. Manage stress: Chronic stress can weaken your immune system. Practice stress-reduction techniques like meditation, deep breathing, or spending time with loved ones.

8. Get adequate rest: Sleep is a cornerstone of good health. Aim for 7 to 9 hours of quality sleep each night to help your body recover and recharge.

9. Get vaccinated: If applicable, ensure you are up-to-date on your flu and other recommended vaccinations. Vaccines are a crucial line of defense against seasonal illnesses. If you still do get sick, don't hesitate to seek medical advice. Early intervention can prevent the progression of an illness.