The end-of-year celebrations are synonymous with conviviality, gourmet meals and outdoor activities. However, this period is also the one where our body is put to the test the most: the intense cold, the viruses circulating, the accumulated fatigue… Result: colds, flu, or even gastroenteritis often spoil the party.
Not covering yourself enough: a classic trap
Cover up, really!
When the mercury drops below zero, you have to listen to mom and dress warmly. However, a study by Public Health France reveals that nearly 20% of French people say they do not dress warmly enough in winter, either through negligence or out of concern for style. This big mistake, very common among young people, exposes the body to winter viruses!
Contrary to popular belief, the cold does not directly cause a cold or flu, but it weakens the body's natural defenses. Here's how:
A loss of energy : the body mobilizes a significant part of its energy to maintain its temperature at 37°C. In the event of prolonged exposure to cold, these resources are less available to fight viruses or bacteria.
A weakened immune barrier : the extremities of the body (hands, feet, face) are particularly vulnerable, because blood circulation is reduced there in cases of extreme cold.
Risks of frostbite and hypothermia : When temperatures drop below -5°C, prolonged exposure can lead to frostbite, particularly to the fingers or ears. Hypothermia, although exceptional, can occur as soon as the body temperature drops below 35°C.
A person loses up to 30% of their body heat through their head if they are not covered, according to the National Institute of Prevention and Education for Health (INPES). Unprotected hands exposed to the cold lose 20% of their mobility as soon as the temperature drops below 10°C. So, get covered!
How to correct the situation?
- Adopt the “three layers” technique: a breathable base, such as polyester, an insulating layer, such as a wool sweater, and a waterproof and windproof outer layer.
- Protect your extremities: poorly irrigated in cold weather, our extremities quickly lose their heat.
- Consider winter shoes: cold feet are ultimately unpleasant. So choose high-top, lined, waterproof shoes, combined with thermal fiber socks.
Children and the elderly are particularly vulnerable to the cold. According to the World Health Organization (WHO), older people have an increased susceptibility to hypothermia because their metabolism is less efficient at producing heat. So, in winter, especially before the holidays, prevention is better than cure.
Ignoring signs of fatigue: watch out for exhaustion
Why is this problematic?
Chronic fatigue directly weakens the immune system. A study conducted by the National Institute of Sleep and Vigilance revealed that 30% of French people sleep less than six hours per night during holiday periods. This sleep deficit can lead to:
- A decrease in immune cells called T lymphocytes, which are essential for fighting viruses.
- An increase in oxidative stress, which weakens organs and accelerates cellular aging.
- Slower recovery from infections, sometimes doubling the duration of a cold or flu.
How to get out of it?
Prioritize your sleep. You need to recharge your batteries as much as possible so that it fights against winter viruses. Sleep between 7 and 8 hours per night to allow your body to regenerate. Adopt a regular rhythm, going to bed and getting up at fixed times. Also, limit stimulants in the evening. Reduce your consumption of coffee, tea or energy drinks after 4 p.m.
If you are sleep deprived, a 20 to 30 minute nap early in the afternoon can partially compensate for the accumulated fatigue.
Finding yourself in a “family cluster” without precaution
Watch out for family reunions!
The end of year celebrations are special times to reunite with family and friends. But be careful, long meals with uncles you haven't seen since last year can harm you. Closed, poorly ventilated and crowded spaces are ideal places for the transmission of microbes. According to Public Health France, 80% of influenza virus contaminations occur in family or community environments.
- Prolonged proximity: being close to an infected person facilitates transmission through respiratory droplets.
- Lack of ventilation: stagnant air increases the concentration of viral particles.
- Forgotten barrier gestures: during parties, hugs, handshakes and exchanges of utensils are common, increasing the risks of transmission.
A family dinner with a guest carrying the flu virus can infect up to 6 out of 10 people in the same room if no preventive measures are taken.
How to prevent diseases?
- Renew the air every hour by opening the windows for at least 10 minutes, even in winter. Good ventilation reduces the concentration of viruses in the air by 50%, according to the WHO.
- Make hydroalcoholic gel available. Place bottles in accessible areas (entrance, table, toilets) to encourage your guests to disinfect their hands regularly.
- Avoid sharing everything. Serve dishes with dedicated cutlery to avoid everyone using their own utensils.
- Avoid hugs.
Forgetting to hydrate: a common mistake in winter
Why do you need to hydrate a lot in winter?
In winter, we feel less thirsty than in summer… which often leads to insufficient hydration. However, hydration is particularly important in cold weather. Poor hydration weakens our body on several levels:
- Dry mucous membranes : the respiratory tract (nose, throat) becomes drier and thus loses its natural ability to filter and trap viruses and bacteria.
- Fatigue intense : slight dehydration (loss of 1% of body weight in water) can reduce physical and mental performance by 10%, according to an INSERM study.
- Risk of worsening infections : good hydration promotes the elimination of toxins and pathogens and thus accelerates healing.
Don't forget to drink water!
Drink at least 1.5 liters of water per day. This is the official recommendation of the National Food Safety Agency (ANSES). If you don't like plain water, you can drink unsweetened herbal teas, soups or broths, which provide both hydration and nutrients.
Also, limit dehydrating drinks. Alcohol and coffee, consumed in excess, increase dehydration. Although unavoidable during the holidays, watch your alcohol consumption. If you drink a glass of wine or champagne, consider alternating with a glass of water.
Little extra tip: humidify the ambient air. Use a humidifier or place a bowl of water on your radiators. Air that is too dry (humidity less than 30%) can worsen the drying of the mucous membranes.
Eating too rich and neglecting seasonal foods
It’s a party… but not for your stomach!
Foie gras, stuffed turkeys, logs… Holiday meals are not easy on the digestion. Yet we wait for this winter meeting all year round. But be careful, this taste break could play tricks on you, so you better prepare yourself!
- Unbalanced diet : excess sugar and fat lead to inflammation in the body, reducing the effectiveness of white blood cells.
- Deficiencies of essential nutrients : festive dishes often lack vitamins and minerals essential for immunity, such as vitamin C and zinc.
- Fatigue digestive : a meal that is too heavy uses a lot of energy to be digested, reducing the energy available to defend the body against infections.
So, what alternatives?
Serve moderate portions to avoid digestive overload. A study published by INRA (National Institute of Agronomic Research) shows that reducing your portions by 20% reduces the feeling of heaviness after a meal by 30%. Also, revisit the composition of your plates!
Seasonal fruits and vegetables : clementines, kiwis, cabbage and squash are rich in vitamins and antioxidants.
Lean Protein : Replace cold meats with fish or white meats.
Whole grains : brown rice or quinoa are better alternatives to fried potatoes.
All these restrictions aren't very festive, are they? Nothing obliges you to follow them for holiday meals but to avoid overloading your body, reserve the excesses for just one meal!
NAMELY
Every winter, seasonal epidemics strike between 2 and 6 million people in France. The flu, in particular, remains formidable, with nearly 10,000 deaths attributed each year, mainly affecting the most vulnerable people such as the elderly.
