6 Tips for Staying Healthy as the Seasons Change

Although it can be fun to see plants spring up, turn a lush green and look vibrant again when winter turns into spring or the first drops of rain when summer eases into winter, the changes in the season can also bring in a few things that you won’t like: seasonal ailments.

Seasonal diseases occur because of changes in the environment brought about by the transitioning seasons.

Specialists from a family clinic in Dubai say that there are several reasons why you are more likely to get sick when seasons change. These include:


The Onset of Allergies

Because there is more pollen, mould spores, dust, and dirt (think spring cleaning) flying around, allergies, particularly allergic rhinitis, tend to get worse in the fall or spring.

Symptoms of allergic rhinitis, which is also known as seasonal allergy and hay fever, include a runny and stuffy nose, frequent sneezing, watery and itchy eyes, itchy throat, and ear congestion.


allergy reaction seasonal
allergy reaction seasonal

Spending too much time indoors

Since it is too cold to go outdoors during fall and winter, you’ll likely stay indoors all the time with the windows closed to prevent the chilly air from entering your home.

Because of this, germs will spread faster around your home. You’ll end up breathing in these disease-causing pathogens. Touching surfaces with bacteria also enables them to enter your body through your nose and mouth, and then can cause various ailments.


Decreased intake of Natural Vitamin D

staying healthy after infection
staying healthy after infection

Since there is less sunlight in the winter and you don’t often go out during this season, your body doesn’t get enough vitamin D from the sun.

Vitamin D is an essential nutrient that helps keep your immune system healthy and functioning properly. If you have poor immunity, you will probably get sick more often.


The Weather itself

Low outdoor temperatures can make your nose feel cold inside and out. A study has shown that when this happens, your body will have a harder time fighting viruses.

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As a result, you are more likely to catch a cold or trigger or worsen your asthma if you have this condition.


Staying in Tip-Top Shape During Seasonal Changes

When seasons ‌change, follow these tips to stay healthy and avoid getting sick:

  • Practice proper hygiene

Good personal hygiene is crucial to staying healthy.

Pollen from trees, grass, and other plants usually proliferate during early spring and when summer transitions into fall. You can avoid triggering or aggravating your allergy symptoms by washing your hands immediately and properly after spending time outdoors.

Avoid touching your face, particularly your nose and mouth, with unwashed hands.

Washing your hands regularly and practising other personal hygiene habits, including brushing and flossing your teeth, can also help keep bacteria, viruses, and diseases at bay.

You would also do well to take a bath after going outdoors and putting on clean clothes. Make it a habit to put the garments you wore in the laundry basket immediately and avoid re-wearing them.


staying healthy good sleep
staying healthy good sleep
  • Get seven to eight hours of sleep every night

Sleep plays various roles in keeping the body healthy, including:

  • Repairing the muscles.
  • Healing and repairing the heart and blood vessels.
  • Strengthening the immune system.
  • Eliminating toxins from the body.

These functions help your body keep illnesses at bay and stay healthy, so get at least seven to eight hours of sleep every day.

Avoid staying up late to binge-watch or hang out with your friends during your vacations at the start of each season. 


  • Exercise daily

Once the cold season begins, you’ll start feeling too lazy to work out. The cooler temperatures also mean you won’t be able to go for your daily walks or runs.

However, a sedentary lifestyle, even for just a few months, can weaken your immune system. It can also cause poor blood circulation, inflammation, and other conditions that can increase your risk of various illnesses.

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To stay healthy and fit, engage in at least 150 minutes of moderate intensity workout or 75 minutes of vigorous aerobic activity, or combine the two every week indoors.

Moderate intensity activities include dancing, brisk walking, and biking.

Some examples of vigorous workouts are running, cycling, and jumping rope.

Choose from among these activities or look for others that you can do indoors. Also, consider investing in some exercise equipment and gears you can use to work out daily.


staying healthy with seasons
staying healthy with seasons


  • Stay hydrated

When temperatures rise, drink eight glasses of water every day to avoid getting dehydrated.

If you’re not fond of water, you can infuse it with fruits and herbs to give it a pleasant flavour.

Don’t forget that you can also mix in fresh fruit juices and smoothies to boost your daily fluid intake. As such, consider investing in a juicer and blender and stock up on fruits so that you can make healthy, restaurant-quality beverages at home.

Fresh fruits are also loaded with various nutrients, so consuming them means you’ll get additional doses of vitamins and minerals that can help you stay healthy regardless of the season.

Herbal teas are also excellent alternatives you can consider.

And even when summer is over, continue drinking eight glasses of water and healthy beverages. You can still get dehydrated even when it’s cooler if you don’t consume enough fluids.


  • Eat more seasonal fruits and vegetables

Although eating veggies and fruits all year round helps you stay healthy, you won’t go wrong with stocking up on seasonal produce.

Freshly harvested foods contain higher amounts of vitamins and minerals. Fruits and vegetables that take too long to reach stores or markets usually lose some of their nutrients while stored or in transit.

Additionally, loading up on seasonal fruits and veggies offers other advantages. For instance, winter vegetables are the perfect ingredients for hot and healthy comfort food, such as soups, stews, and casseroles.

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On the other hand, summer stone fruits are tasty additions to salads that can hydrate and cool your body down when it’s hot.


staying healthy eating healthy
staying healthy eating healthy


  • Wear suitable outfits

Wearing season-appropriate outfits does not only make you look trendy; it also helps you stay healthy and avoid getting sick.

When the weather gets cooler, your body’s natural regulation mechanisms can get caught unaware. This can trigger changes in your temperature that will affect your immune system.

To counteract this unhealthy effect on your body, dress warmly. Wear layered clothing and remove pieces when you go someplace warm.  

During summer, wear lighter, cooler clothes to avoid getting heat stroke.

With these tips, you can keep seasonal illnesses at bay and stay fit and healthy all year round, ready to enjoy all the wonderful things each season offers.


Dr. Amanda
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