Healthy Habits for Exam Time
/As November brings cooler weather, the dreaded cold and flu season is bound to follow closely behind. And with exam season just around the corner, students seek to avoid a cough, runny nose, or worse, limiting their performance on finals. But what is it about the colder weather that makes us so susceptible to sickness? We’ve all heard that drying our hair before going outside and drinking orange juice can help prevent us from getting a cold, but do those things actually help? I have compiled some helpful tips and information on how to avoid getting sick ahead of exams and to keep ourselves healthy for the holiday season.
One of the more interesting contributing factors to our susceptibility to illness during the winter months is a lack of vitamin D. With daylight savings time and the sun sitting lower in the sky, our bodies don’t receive nearly as much vitamin D as during the summer months. Several studies conducted by the Department of Emergency Medicine at Massachusetts General Hospital have identified a positive relationship between vitamin D deficiency and acute upper respiratory illness. Essentially, low levels of vitamin D make an individual more susceptible to cold and flu symptoms. A paper written by Dr. Cynthia Aranow also highlights the role of vitamin D in the immune system. Immune cells have vitamin D receptors, which means they can regulate the immune response to where it is needed in the body. A lack of vitamin D reduces the function of these receptors, making the body more susceptible to infection. So, by ensuring you’re getting enough vitamin D through supplements or even sunshine tea, you can prevent yourself from getting sick.
Another important factor that helps to support the immune system is getting enough sleep. Dr. Yvonne Chu, a sleep medicine specialist, emphasized the relationship between poor sleep and susceptibility to illness. “Studies have shown,” says Dr. Chu, “that those who chronically get less than seven hours of sleep a night are three times as likely to develop the common cold compared to those who routinely get eight hours or more of sleep.” The events of November and December, including Catalina Wine Night and X-Ring, on top of exams, mean people are staying up late and getting up early to study (or at least, intend to). While social life and academic achievement are important, it is important not to neglect sleep to make up for lost time. Put down your phone and get that extra half hour of sleep at bedtime, or consider leaving Wing Night before the last call - your immune system will thank you for it!
Lastly, while going outside with wet hair or in shorts won’t specifically get you sick, being cold certainly doesn’t help. A study published in the Journal of Allergy and Clinical Immunology showed that the body’s immune response in the nose is weakened in lower temperatures. When the internal temperature of the nose drops by just a few degrees, the release of antiviral particles called EVs decreases, making it easier for viruses to infect the body’s cells. By keeping the body and the face warm, you help maintain a strong immune response. That’s why, instead of wearing a skirt to the bar, think about putting on a pair of sweatpants until you arrive or wear a scarf on your way to class. By staying warm, you help ensure that your body functions optimally, boosting its ability to fight off viruses and stay healthy.
There are several other important steps you can take to prevent illness, like staying hydrated, eating well, and exercising regularly. These tips won’t definitely prevent you from getting a cold, but by properly taking care of yourself, you’re giving your body the best possible chance to defend itself from viruses and bacterial infections. Remember to prioritize your health as the semester comes to an end for your benefit and the benefit of those around you.
