Hi, I’m Dr. Dana Mincer of Glenside here to answer this common question: Why am I sick in the summertime?!
Contrary to popular belief, respiratory viruses are not limited to the winter months. Various types of viruses can cause respiratory infections during the summer season. Some common examples include rhinovirus, adenovirus, respiratory syncytial virus (RSV), parainfluenza virus, and enteroviruses.
These viruses can cause a range of respiratory illnesses, including summer colds, bronchitis, pneumonia, and in some cases, exacerbations of asthma and allergies. And many of them enter through your mouth and gastrointestinal system, causing heartburn, diarrhea and stomach upset first. The most common culprit is the rhinovirus – which no, does not come from an actual Rhino but is responsible for approximately half of all colds year-round. Rhinoviruses thrive in warm, humid conditions, making them well-suited for the summer season.
Symptoms of summer colds include sneezing, runny or stuffy nose, sore throat, cough, mild fatigue, and occasionally a low- grade fever. Most articles will now go on to preach that preventing the spread of summer respiratory viruses and colds is crucial for maintaining good health.
However, those of us who have ever parented young children know that attempting to get our small children to regularly wash their hands, not put hands in mouth, cover the mouth and nose when they cough or sneeze, and keep their surrounding areas clean will be as successful as lifting an elephant.
So, then what?
1. Don’t panic if you’re sick.
Viruses often last 7-10 days! Yes, 7-10 days! And sometimes that terrible hacking overnight cough can last 2 weeks. If you are having any trouble breathing, make sure to see a doctor. If you’re primary care doctor cannot see you, search for local urgent care centers. Last option is go to the emergency room.
2. Don’t stay cooped up in the house.
Your body needs vitamin D and fresh air. If you feel well enough to get up and walk around, try to get outside. The sunlight will assist your body in producing vitamin D and help you to get better faster. Of course, during these hot summer months, it might be best to sit in direct sunlight during the early morning or later evening times so as not to overheat.
3. Do some yoga and breathing.
Science demonstrates that yoga and breath work have direct effects on your immune system. The physical portion of yoga helps to move lymphatic fluid through your body. Specific breathing techniques help to bring in immune cells to fight off viruses and bacteria.
This can all be done from the comfort of your home – Youtube is a great resource for this! Check out these links: YouTube – Breathing with Sandy Youtube – Yoga with Adriene (great for beginners)
4. Don’t buy up the cold and flu department at the pharmacy.
Not only are most of these medications marketing gimmicks, but they also can be very dangerous when combined. Many of these products have 3-4 different ingredients in them and should not be combine. So please, first consult with a physician or healthcare professional and then decide what to buy. I often stick with products that contain one ingredient so I can address specific symptoms as they occur. For example, ibuprofen or Tylenol for pain or fever. Nasal decongestant for congestion.
5. Boost your immune system
Besides yoga and breathing and getting some extra sleep, it is so important to eat a balanced diet high in micronutrients and low in processed chemicals. For micronutrients think green vegetables. If you’re not huge on green vegetables or not super hungry due to being sick, you can easily make a chocolate protein shake and add veggie powder to it. Also, while I’m not a huge supplement taker there is one product I use when I’m starting to feel sick. Counter Attack by Rainbow Light contains a combination of vitamins and herbs, derived from all natural food sources, meant to help boost your immune system.
6. Stay hydrated.
When our noses are congested we naturally breath out of our mouths and lose body fluids that way. It’s extra important to drink at least 8 large glasses of water per day when you’re sick. I often encourage patients to squeeze lemon and orange into their water because these fruits provide electrolytes without the added processed sugars from well known electrolyte drinks.
7. Although unlikely in otherwise healthy people, sometimes viruses can lead to bacterial infection which may require antibiotics to improve. Usually what happens is viruses cause extra fluid accumulation and congestion – if we don’t clear this fluid over time, it sort of acts like a puddle on the ground that hasn’t evaporated and can turn into a breeding ground for bacteria. Please see a healthcare professional that you trust if you feel like this is happening to you.
Conclusion:
Summer respiratory viruses and summer colds can pose significant challenges during the warmer months. There will never be a way to prevent illness – in fact occasional illness is key to building a strong immune system. However, by keeping your body as healthy as possible, you can help yourself to recover faster and prevent severe illness. In peace and love, hoping you enjoy a healthy summer season.
About Dr. Dana Mincer:
Dr. Dana is a Board-Certified Family Practice physician, local mom, daily yogi, and personal trainer, with hands on experience in urgent care, weight loss, and outpatient addiction/mental health medicine. She is especially passionate about how we can implement the science behind positive habit coaching to transform our mindsets and our lives. She believes body and mind are inseparable and approaches medicine from that perspective.
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