As colder months bring increased risks of seasonal illness, experts from the Joe C. Wen School of Population & Public Health offer strategies for Irvine residents to maintain health within their households. These methods aim to reduce the spread of viruses, especially for vulnerable individuals such as infants and older adults.
When illness enters a household, it often impacts multiple family members, potentially leading to missed work for parents or increased risks for caregiving grandparents. Beyond avoiding germs, a comprehensive approach to health includes nutrition, stress management, sleep quality, and the strength of social relationships.
Matthew Landry, an assistant professor of global health and biobehavioral sciences, highlights the role of diet. He encourages families to incorporate seasonal produce like citrus fruits, pears, sweet potatoes, Brussels sprouts, and winter squash. Frozen and canned options, chosen with low added sodium or sugar, are also beneficial. Landry notes the importance of vitamin D, which supports immune function, recommending foods such as salmon, trout, eggs, and fortified milk, particularly when sunlight exposure is reduced. He also suggests considering vitamin D supplementation after consulting a healthcare provider.
Gut health is another focus, with Landry recommending fermented foods like yogurt, kefir, kimchi, and sauerkraut, along with fiber-rich foods such such as beans, vegetables, and whole grains. For a simple, comforting meal, Landry suggests vegetable and bean soup, which provides fiber, protein, and fluids. Adequate hydration is also crucial, especially for older adults who are more susceptible to dehydration.
Desiree Delgadillo, an assistant professor of global health and biobehavioral sciences, explores the links between psychological well-being, social relationships, and physical health. She explains that stress affects the body's nervous and immune systems, and emerging research suggests a connection between stress and the gut microbiome. Positive emotions and supportive relationships, conversely, are associated with healthier physiological functioning.
Delgadillo advises that supporting emotional well-being does not require drastic changes. Meaningful conversations, expressing gratitude, or performing acts of kindness can foster positive experiences. “Social connection is an important part of health and well-being,” Delgadillo states, adding that supportive relationships help people manage stress and are linked to better health outcomes. She also emphasizes sufficient sleep and a varied diet to support gut health, underscoring the interconnectedness of emotional well-being, social relationships, nutrition, and the body's stress responses.
Preventing respiratory illness is particularly critical when families live in close quarters or gather frequently. An infection causing mild symptoms in one person can be more serious for an infant, an older adult, or someone with an underlying health condition. Suellen Hopfer, an associate professor of health, society and behavior, emphasizes family immunization decisions.
Hopfer points to vaccinations against influenza and COVID-19 as ways to reduce severe illness and daily disruptions. Immunization can also help reduce transmission. For older adults and other eligible family members, protection against respiratory syncytial virus (RSV) and pneumococcal disease is also an important consideration. Families should consult healthcare providers or pharmacists for personalized vaccine recommendations. Beyond vaccines, Hopfer advises everyday prevention habits such as handwashing, adequate sleep, and preparing nutritious meals. During travel, wearing a well-fitting N95 mask on an airplane can help reduce exposure to respiratory viruses, particularly before visiting vulnerable family members.
Bernadette Boden-Albala, founding dean of Wen Public Health, encourages families to view healthy aging as a lifelong process. “It’s also about maintaining the relationships, independence, purpose and sense of belonging that help us thrive as we age,” she explains. During colder months, protecting older loved ones does not require sacrificing connections. Outdoor walks, smaller gatherings, regular phone calls, and video chats can maintain closeness while reducing illness exposure. Rescheduling visits instead of canceling them when someone is sick helps preserve relationships.
Younger generations can also play a vital role by assisting grandparents with errands, sharing healthy meals, or inviting older relatives to participate in favorite activities. These interactions foster companionship and purpose for older adults, while also benefiting younger family members through shared learning and strengthened family bonds. These small, realistic choices can strengthen family relationships, support independence, and promote well-being long after sick season concludes.
