Fall is a season that many Minnesotans hold near and dear to them. It is the time of year for apple picking, pumpkin spice, the changing of the leaves, sweater weather and of course flu season.  

Over the last year, COVID-19 has been on everyone’s mind, but what about the run-of-the-mill common cold? As fall starts to approach,  here are a few things you can do to help prevent normal fall colds and sickness. 

Washing your hands

According to Handwashing Facts and Statistics, almost 80 percent of contagious diseases are transmitted through touch. By washing your hands for 20 seconds with hot water and soap, you can stop yourself from getting sick and can also stop the spread of the common cold. 

Dressing for season

Duluth is no stranger to cold weather. Even in the fall, temperatures can range from the low 60s to the high 50s. Lots of Minnesotans feel that they are immune to these chilling temperatures, but it is important to dress for the cold especially during sickness seasons. 

Although the cold doesn’t necessarily cause sickness, it weakens your body making you more susceptible to catching something.

Throughout Duluth, there are many resources for students to get clothes that will suit them for the winter. There are retail stores like the Duluth Trading Company but there are also plenty of second-hand shops such as Goodwill, Savers and locally-owned thrift shops throughout the city. 

Get your flu shot

According to the CDC, during 2019 and 2020, around 7.5 million flu illnesses were prevented by the flu vaccination.  Here on campus, through Health Services, all students and staff are offered free flu shots. Dates for flu shot appointments have not been announced yet but you can stay in the loop by regularly checking the Health Services website. 

Just because you have taken the precautions listed above does not mean that you are completely immune to every disease that finds its way onto a college campus. Here are a few things that you can do to help yourself recover quickly and keep others healthy if you find yourself feeling under the weather. 

Taking a Cold Shower

This is a serious game-changer when it comes to keeping healthy and feeling good year-round. There have been hundreds of studies done on cold water and the immune system. Taking a cold shower may seem daunting, but really it's not bad. To have a boost in circulation, the immune system, and energy, turn the shower to ice cold for the last 30 seconds to a minute of your shower. Try it and stick with it. You’ll find that this could be your new cup of coffee in the morning. 

Consistent Nutrition and Exercise

Get the heart rate up for at least 20-40 minutes about 3-5 times a week. As well as eating 10 servings of fruits and vegetables a day. Stick to the basics. Simply put, be active every day. Whether that be going for a walk, run, going to the gym, swimming, hiking along the beautiful North Shore, anything that can get the heart rate up and the body moving. Start small and build up. 

When it comes to eating, try to have more vitamin and mineral-dense foods, aka fruits, vegetables, and lean meats. This will help a ton with overall health and the fight against common sickness. If you find yourself struggling to get in these sorts of foods, then supplementing is key. The best vitamin supplements for keeping healthy are vitamin C, D, E, B6, and zinc. It may not be easy at first to transition to a healthier routine and diet, but get that ball rolling and it'll get easier and easier until one day you won’t be able to see yourself living a different way. 

Stay hydrated

In college, hydration might not always be the top priority but if you are sick or want to prevent getting sick, keeping your body full of liquids is essential. It is said that you should shoot for drinking about half your body weight in ounces — it may seem like a lot, but it will help your immune system stay strong. 

Other drinks that can keep you hydrated are drinks with electrolytes such as Gatorade, Pedialyte, Coconut water and  Body Armour —try to stick to these liquids when you are feeling sick or after you sweat. 

Get plenty of rest 

Not just with the common cold but with any illness, rest will help your body heal faster. The average college student gets about six to six and a half hours of sleep every night — the recommended time for adults ages 18 to 60 is seven hours or more. 

Even if you are not sick, taking the time to make sure you get enough sleep is critical for staying healthy physically and mentally. 

Sip warm liquids 

It is no secret that hot tea with honey or a good cup of mom’s chicken noodle soup is the best medicine for a cold. Hot liquids have been known to clear up congestion in sinuses, soothe a sore throat and raise body temperatures. 

It might be hard to get your clammy hands on your mom’s best soup recipe so if you find yourself sick in bed on campus, try out one of the recipes below. 

Easy Creamy Chicken Noodle Soup — Baking Mischief 

Homemade Creamy Tomato Soup — The Food Charlatan 

10 Minutes Homemade Egg Drop Soup —Mommy Musings

The Best Broccoli Cheese Soup — Cooking Classy 

There are lots of ways to get your health back up to snuff, but if you are concerned that you might have something more severe than the common cold or have other health-related questions, visit the Health Services website or their building located on campus right next to the Goldfine apartment buildings.