As colder weather sets in, we can’t help but think about the many old wives’ tales passed down through generations that claim to know the secrets to staying healthy in the winter. From the belief that venturing outdoors with wet hair will get you sick to the advice that chicken soup is the ultimate cold remedy, winter seems to come with a barrage of long-told tales about our health.
“These tales persistently capture the popular imagination because they provide simple, accessible explanations for complex phenomena, fostering a sense of control over uncontrollable circumstances,” explains Jerry Bailey, D.C., LA.c., a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health. “In times of illness or discomfort, turning to well-worn narratives and familiar remedies can be comforting, even offering a semblance of certainty in an uncertain world and reassuring those who face the challenges of seasonal changes.”
These stories are often rooted in personal anecdotes and community traditions, surviving through generations and creating a tapestry of shared wisdom, according to Bailey. This can often make them more persuasive than impersonal scientific data. Yet while some of these claims do echo some cultural wisdom and practical care, others fall short when examined through a scientific lens.
In the spirit of trying to stay as healthy as possible throughout the winter season, we asked holistic health experts to set the record straight on some of the most common old wives’ tales out there.
- ABOUT OUR EXPERTS: Jerry Bailey, D.C., LA.c., is a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health. Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and the director of Arizona Natural Medicine.
“Going outside with wet hair Will give you a cold”
You’ve probably been warned to dry your hair before heading outside in the cold for fear that it could cripple your immune system and cause illness; however, there is simply no evidence to back this up. Colds and the flu are caused by viruses, not by being cold or having wet hair, explains naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. “Being cold might make your body feel stressed, which could impact your immune system slightly, but you can’t catch a virus unless you’re exposed to one,” she says.
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“While it’s always wise to stay warm and dry, the act of going outside with wet hair itself is not the direct cause of getting a cold,” Bailey agrees. In fact, you’re generally much more likely to catch a cold or the flu while indoors, since such illnesses are spread from person to person, says Bailey. It’s a lot easier to catch something from Aunt Sue when you’re huddled around a board game than when you’re out exploring a new trail.
“Feed a cold, starve a fever”
The age-old saying implies that eating more during a cold and cutting back during a fever can speed up recovery. This notion may have come from the observation that people with fevers often lose their appetite—but there’s no benefit to not eating when sick, according to Bailey. On the contrary, the body’s nutritional needs are more complex during illness and don’t align with such rigid rules.
“Proper nutrition and hydration are always critical when sick, as they support the immune system by providing essential nutrients required to fight off infection,” Bailey says. “You certainly don’t have to eat more when you’re feverish, but rather than adhering to a strict rule of ‘feeding or starving’, it’s more beneficial to listen to your body and provide balanced nourishment as needed.” When you feel like eating, stick to whole foods as much as possible—and avoid immunity saboteurs like added sugar, refined carbohydrates, and alcohol.
“Eating chicken soup helps you recover faster”
The concept that chicken soup can help a person recover faster when they’re under the weather has been passed down from generation to generation and remains a popular notion today. While there’s no scientific backing to support that chicken soup will cure a cold, there is some scientific basis underpinning the belief that it can help alleviate cold symptoms, explains Bailey. “The warm broth may provide symptomatic relief by soothing the throat and easing congestion, thanks to its steam and warmth,” he says. “Plus, chicken soup often contains vegetables and herbs that can contribute beneficial nutrients to the body, helping to boost the immune system.”
One study found that chicken soup had mild anti-inflammatory effects and reduced upper respiratory tract symptoms by acting as a natural decongestant. “The combination of hydration, warmth, and nutrition makes chicken soup a comforting option when dealing with cold symptoms, even if its benefits are not definitive from a purely medical standpoint,” says Bailey. Bottom line: Don’t expect a miracle, but this classic meal is certainly a good ally to spoon up when you’re under the weather.
“vitamin C Is Your Best Friend When You Have a cold”
Vitamin C is a vital nutrient that our body uses to maintain immune health. In addition to being a powerful antioxidant that helps fight off harmful free radicals that can damage our cells, it also helps the body absorb iron (which is important for carrying oxygen in our bloodstream). For this reason, it’s not surprising that we turn to this nutrient—often in really high amounts—when we’re not feeling well.
As for whether you should go all in on vitamin C, well, the research is mixed. “Some studies have found that daily vitamin C supplementation might support recovery, particularly in individuals who are under physical stress or have a vitamin C deficiency,” says Bailey. “However, for the average person, drastically increasing vitamin C intake at the onset of a cold has not been proven to consistently produce significant benefits.”
A more effective avenue to take would be supplementing with vitamin C when you’re otherwise healthy, as a preventative measure that supports your body’s immune system. Stick with the recommended daily amount of 90 milligrams for men and 75 milligrams for women, and take your daily dose with food if you have a sensitive stomach.
How to actually stay healthy through winter
Instead of getting too caught up in the details of old wives’ tales, the best way to support your health in the colder months is to stick to a few basic best practices.
1. Stay hydrated
Staying properly hydrated is essential for supporting a strong immune system all year long—and it’s especially important in the colder seasons when illness tends to bounce around.
One reason for this is that maintaining adequate fluid intake helps keep mucous membranes in the respiratory system moist, which is important for trapping and expelling pathogens, explains Lane. “In the winter, when people tend to drink less water and may experience drier air outside, ensuring proper hydration can be especially beneficial for preventing colds and flu,” she says. “Indoor heating can also lead to drier air, increasing the likelihood of dehydration, so it’s key to balance water intake to compensate for any potential loss of fluids.”
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Experts often recommend starting with the baseline goal of drinking half your body weight in ounces of water per day. That said, your individual hydration needs depend on factors like your activity level, health conditions, and more, so it’s always a good idea to monitor your urine (which should be pale yellow) and look out for signs that you’re dehydrated, like fatigue.
2. Get Quality sleep
Ensuring you get sufficient rest is fundamental in bolstering your immune system. “Quality sleep helps repair body tissues and cells, supports optimal cognitive and physical function, and balances the body’s hormone levels,” says Bailey. “Lack of sleep can suppress immune functions and increase susceptibility to infections.”
There’s no better season to focus on better sleep than wintertime, when the nights are longer and the cold entices you to spend more time indoors. The CDC recommends sleeping seven to nine hours per night, an amount that can strengthen your immune defenses and make you less susceptible to illnesses, Lane shares. If you tend to struggle in the sleep department, use this guide to find a sleep supplement that can help (and check out these nighttime rituals health experts swear by).
3. Keep Your Diet As Solid As POssible
Eating a balanced diet that’s rich in a variety of vitamins, minerals, and antioxidants is crucial for supporting the immune system. Lane recommends focusing on vitamin C-rich foods like citrus fruits, bell peppers, and broccoli and zinc-rich foods like seeds, nuts, and lean meats. “These nutrients help strengthen your immune system,” she says. Vitamin C’s antioxidant properties are famous for supporting immune health, while zinc is vital for the production of immune cells that help the body respond to offenders.
Supplementation can help fill gaps in your diet. Outside of vitamin c and zinc, elderberry syrup or gummies can be a fun and tasty way to support your immune system.
4. Practice good hygiene
One of the things you have the most control over when it comes to staying healthy in winter is your personal hygiene. Simple habits, like washing your hands frequently and covering your mouth when coughing or sneezing, can help keep you from getting sick and prevent the spread of germs, reminds Bailey. “These practices, combined with regular cleaning of frequently touched surfaces, help lower the risk of transmission, keeping you and those around you healthier during cold weather months,” he says.