How to Stay Healthy in Autumn: Practical Advice from Rita Dzamikhova, a General Practitioner at the KBSU University Clinic

Autumn is a season of vibrant colors and cozy sweaters, but it is also a time when colds and similar illnesses surge. Students and staff at the Kh.M. Berbekov Kabardino-Balkarian State University (KBSU) often ask: how can one stay healthy during this transitional season? We spoke with Rita Dzamikhova, a general practitioner at the KBSU University Clinic, to understand the causes of autumn illnesses and learn about scientifically-backed prevention methods.

– Why do we get sick more often in the autumn?

The rise in acute respiratory viral infections (ARVI) during the autumn is a predictable pattern driven by several factors. First, as the weather cools, we spend more time indoors, where viruses circulate and spread from person to person much more easily. Second, cold, dry air reduces moisture in the nasal mucosa and impairs the function of the protective ciliated epithelium. Getting too cold can temporarily weaken the local defenses of the respiratory tract, while shorter daylight hours can negatively affect our overall well-being and biological rhythms.

– Which measures are truly effective in reducing the risk of infection?

There are several key rules that have been proven effective.
Above all, we recommend annual flu vaccination. It is best to get vaccinated between September and November. I would like to remind everyone that the KBSU University Clinic offers vaccinations, and we encourage all students and staff to take timely steps to protect their health.

In addition, basic hygiene and environmental measures are important: regularly ventilate classrooms and rooms, maintain a comfortable level of humidity, practice thorough hand hygiene, and, whenever possible, avoid close contact with people who are already ill. — Is it true that everyone needs to take vitamins in the autumn?

No, that is a common myth. Taking vitamin supplements is only necessary when there are specific medical indications. An exception is vitamin D, as its production in the body decreases due to a lack of sunlight. However, whether you should take it—and the specific dosage—must be discussed with your doctor to avoid hypervitaminosis (an excess of vitamins).
— What about nutrition? Which foods should be included in one’s diet?

— Your diet should be based on proteins, healthy fats, vegetables, and fruits. Beef, fish, eggs, and legumes provide the body with protein, which is essential for the synthesis and function of immune cells. Salmon, mackerel, citrus fruits, pumpkin, sea buckthorn, and currants are particularly beneficial. Conversely, you should limit your intake of fast food; it is typically high in salt and saturated fats while containing almost no nutrients.
— Can a lack of sleep increase the risk of getting sick?

Yes, and this has been confirmed by rigorous scientific research. An experiment involving the rhinovirus showed that people who slept for less than 6 hours were 4.2 times more likely to catch a cold than those who slept for more than 7 hours. To maintain a healthy immune system, adults need to get 7–9 hours of sleep every day.
— What should you do at the first signs of a cold? And is it okay to «power through» a respiratory infection—continuing to attend classes or go to work?

If you have a fever or pronounced symptoms, it is best to stay home. This allows your body to recover and prevents you from infecting others. It is recommended to return to work or studies only after you feel better and have been fever-free for at least 24 hours without the use of fever-reducing medication. If you do fall ill, the first priority is to ensure you get enough rest and stay well-hydrated; also, make sure to air out your living space regularly. You can use saline solutions to keep your nasal passages moist. Specific antiviral medications may be prescribed by a doctor when indicated—for instance, in the case of the flu. Remember an important rule: never take antibiotics unless prescribed by a physician; they are completely ineffective against viruses.

— What should you do on a daily basis to maintain your well-being during the autumn?

The most important thing is to keep a consistent daily routine and sleep schedule, rather than trying to get everything done at the expense of your rest. Ideally, your bedroom should be kept at a temperature of 18–22°C (64–72°F) with a humidity level of 40–60%. Be sure to put away your electronic devices before bed; if you find it hard to fall asleep, try walking around the house a bit instead of reaching for your phone. And, of course, don’t forget to get some fresh air every day, engage in moderate physical activity, and eat a well-balanced diet. Take care of yourself!