Tips for cooler weather, avoiding seasonal colds and the flu

Photo:Vitaly Gariev/Unsplash

Family Features - Although cold weather isn't directly to blame when you get sick, it creates an environment that makes it easier for germs and illnesses to thrive. In fact, understanding how cooler temperatures affect your chances of getting sick may be your best approach for preventive care.

Despite the old adage that "you'll catch your death of cold," the cold itself doesn't cause illness. More accurately, the cold is more hospitable to viruses, making it easier for them to spread. While you can't control Mother Nature, you can take steps to protect your health when temperatures drop.

Protect Your Immune System
A weakened immune system makes it harder for your body to ward off intrusive germs. If you're otherwise healthy, protecting your immune system can be as simple as stepping up typical healthy habits, like eating plenty of nutrient-rich produce, getting enough sleep and exercising. Managing stress and limiting alcohol consumption are also helpful in managing your body's immune response.

If your immune system is compromised by an underlying condition, it's a good idea to talk with your doctor about what you can do to add an extra layer of protection during the cooler months, including any vaccines that may help boost immunity.

Combat Congestion
Cool, dry conditions can wreak havoc on your nasal passages, drying them out and reducing the protective layer of mucus that helps fight infection. Sinus pressure and congestion are often some of the first warning signs you're coming down with something.

To treat your congestion symptoms, you can use a non-medicated option like Mucinex Sinus Saline Nasal Spray. This is the first-ever saline product with a nozzle that lets you switch between two spray pressures. The "gentle mist" helps clear everyday congestion and soothes the nose while the "power jet" helps clear tough nasal congestion often associated with colds. An added benefit is that the product can be used for children 2 years of age and older on the gentle mist setting and children 6 years of age and older on the power jet mode.

Spend Time Outdoors
People naturally spend more time indoors when temperatures drop, but there are some benefits to getting outdoors. One is the natural exposure to vitamin D. Sunlight is a natural source of this important vitamin, which plays a pivotal role in immunity. Sunlight also triggers the body to produce serotonin, which boosts your mood, and multiple studies show a strong correlation between mental and physical health.

Fresh air and exercise are also good for your overall health, and exposure to daylight can help keep your circadian rhythms regulated, which in turn promotes better sleep. What's more, acute exposure to cold can trigger your body to produce infection-fighting cells, so you're less prone to illness.

Practice Good Hygiene
It may seem overly simple, but the everyday act of washing your hands can play a big role in preventing illness, especially after you spend time in public places. While out and about, you likely come in contact with many surfaces others may have touched, including door handles, shopping carts, touch screens and menus.

Washing your hands frequently can help prevent you from transferring germs to your body when you touch your eyes, mouth or nose. Also make a habit of wiping down surfaces you touch frequently, such as your keyboard and phone, with disinfectant wipes.

Read our latest health and medical news

Stay Hydrated
Keeping your body well-hydrated throughout the day can help ensure all your body's systems are functioning as they should. If you're dehydrated, your body can't use the nutrients you consume properly, which affects your immunity. In addition, drinking plenty of water helps flush toxins out of the body before they can cause an infection.

Find more practical tips and products to help manage your health during the colder months at Mucinex.com.

How to Relieve Nasal Congestion
Normally your sinuses are empty except for a thin layer of mucus. When you're exposed to irritating triggers, like bacteria, a cold or flu virus, allergies or environmental triggers like tobacco smoke and dry air, your body responds by mounting an immune response.

The delicate tissues lining your sinuses start to swell, and this, in turn, puts pressure on the underlying tissues in your face, causing painful sinus pressure.

You can relieve sinus pressure symptoms in several different ways, including:

  • Using a humidifier or vaporizer.
  • Taking a long, hot shower; it may have the same effect as using a humidifier if one is not available.
  • Drinking plenty of fluids.
  • Using a warm compress on your face; resting a warm towel over your sinuses may provide relief.
  • Irrigating your sinuses. Using a neti pot; saline nasal spray, such as Mucinex Sinus Saline Nasal Spray; or syringe with salt water may help flush debris from your sinuses to relieve sinus congestion.
  • Sleeping with your head elevated.

If these steps don't work, the next approach is typically over-the-counter medicine. When trying to relieve sinus pressure and nasal congestion, look for a decongestant. A decongestant can help shrink mucus membranes that have swollen in your sinuses, allowing the trapped mucus to drain.


Keller dominates at Spartan Classic, Unity girls win team title

Isabella Keller

St. Anthony's Isabella Keller runs to the finish line and her first state cross country title in the Class 1A race in 2023. Keller, who currently holds the top time in the state across all three classes, won the Spartan Classic on September 28. The sophomore is favored to earn a second state title in November.

Photo: Sentinel/Clark Brooks

ST. JOSEPH - St. Anthony sophomore sensation Isabella Keller continued her dominant cross country season, winning the Spartan Classic on Sept. 28 with a time of 15:59.6, just shy of her personal record from last year's meet. Keller's performance, highlighted by a nearly 30-second lead over the rest of the field, secured her top standing in Class 1A this season.

Keller, known for her dominance in Class 1A, not only secured her victory but also solidified her status as the top runner in Illinois across all three IHSA classes. She has won every varsity 3-mile race she has entered during her high school career, including last year's Class 1A state championship at Detweiller Park. Her impressive string of victories positions her as the favorite for a repeat state title in November. Her closest competitor, Tuscola's junior Kate Foltz, finished second with a time of 16:28.3, followed by Unity senior Emily Decker in third at 16:55.1.

The race, held under overcast skies with temperatures in the high 60s, saw 148 girls from 20 teams competing. The three-mile course began on Main Street and wound through the streets of St. Joseph, offering ideal conditions for fast times.

Unity's girls team capitalized on their depth, placing three runners in the top 15 and securing the overall team title with 55 points. Decker led the Rockets with her third-place finish, followed by junior Mackenzie Pound (10th, 18:18.3) and senior Ashlyn Denney (11th, 18:19.4). Unity's consistency helped them outpace Shelbyville, which placed second with 91 points, and Monticello, which came in third with 171 points.

St. Joseph-Ogden's senior Savanna Franzen was the top finisher for the host team, placing eighth with a time of 17:54.00, while Uni-High’s top runner, junior Shriya Nagaraj, placed 28th with a time of 19:31.79.


Finishing at 17:36.87, Mackenzie Pound helped the Rockets win last year's team title at the state meet in 2023. Now a junior, she was crucial in Unity winning the Spartan Classic team title at the end of September. Coincidentally, she finished 10th in both races.

Photo: Sentinel/Clark Brooks

Urbana U-High finished fifth in the team standings with a score of 192 points, demonstrating their depth with several strong individual performances.

The team was led by Shriya Nagaraj, who finished 28th overall with a time of 19:31.79, showcasing her potential among the top competitors in the state. Other notable finishes for U-High included Clara Knutson in 33rd place (19:54.71) and Ella Ylagan in 41st (20:17.59). Their efforts contributed significantly to the team's overall performance, as they fought against strong competition from schools like Unity.

U-High’s depth was evident at the early season race, as they had multiple runners who consistently challenged for top placements, indicating a promising future for the program. The team's ability to compete at a high level in such a competitive environment bodes well for the remainder of the season.

In addition to Keller and Decker, several elite Class 1A runners competed at the Spartan Classic, with notable finishes from Kate Foltz of Tuscola, who placed second (16:28.31), and Molly Farrell of Marshall, who finished fourth (16:57.03).

### Top 10 Team Scores
1. Unity - 55
2. Shelbyville - 91
3. Monticello - 171
4. Seeger - 191
5. Uni-High - 192
6. St. Anthony - 192
7. Paxton-Buckley-Loda - 199
8. St. Joseph-Ogden - 210
9. Clinton - 236
10. Tri-Valley - 281

### Top 15 Individual Finishers
1. Isabella Keller, 10, St. Anthony – 15:59.6
2. Kate Foltz, 11, Tuscola – 16:28.3
3. Emily Decker, 12, Unity – 16:55.1
4. Molly Farrell, 11, Marshall – 16:57.0
5. Tessa Bowers, 11, Shelbyville – 17:03.8
6. Aubrey Denning, 10, St. Anthony – 17:03.9
7. Klaire Eighner, 11, Maroa-Forsyth – 17:51.5
8. Savanna Franzen, 12, St. Joseph-Ogden – 17:54.0
9. Adelin Bruce, 11, Tri-Valley – 18:13.4
10. Mackenzie Pound, 11, Unity – 18:18.3
11. Ashlyn Denney, 12, Unity – 18:19.4
12. Lily Woolery, 12, Shelbyville – 18:23.0
13. Ellie Emberson, 9, Fisher – 18:32.3
14. Madeleine Fox, 10, Marshall – 18:34.1
15. Aubrey Peterson, 9, Clinton – 18:40.0


St. Joe-Ogden Athletics

Three area schools finish in top 5, Evan Cook shines at Spartan Classic

ST. JOSEPH — Evan Cook of St. Teresa High School captured the title at the Spartan Classic on September 28, 2024, posting a time of 14:54.97, the second-best in the state this season for the Class 1A division. The race, which featured 195 runners from 28 teams, took place under clear skies and mild temperatures in the upper 60s.

Cook's performance marked a significant milestone in his career, as he achieved a new personal record, surpassing his previous best times of 16:35.9 as a freshman, 15:22.9 as a sophomore, and 15:37.6 last year. His victory solidifies his status as one of the top competitors in Illinois cross country.

Eli Crowe running at state meet

Unity cross country standout Eli Crowe runs his first lap around Detweiller Park at last year's state cross country meet. Crowe recorded a career best 3-mile run at the Spartan Classic, finish the course 15:19.7 in fourth place. So far, he as turned in the 9th best time in Illinois in Class 1A this season. The Rockets finished fourth in the team standings St. Joseph-Ogden's annual cross country meet.

Photo: PhotoNews/Clark Brooks


The Spartan Classic continues to be a highlight of downstate Illinois' high school cross country season, showcasing the talent and determination of harriers across the state.

Three other local runners finished in the top 15, showcasing the depth of talent in the region. Eli Crowe of Unity finished fourth with a time of 15:19.69, while Jack Fisher of St. Joseph-Ogden and Camden Fairbanks of Unity placed ninth and tenth, respectively.

Crowe's performance was particularly impressive, as he recorded his season-best time of 15:19.7 at the Spartan Classic, currently ranking him ninth in the state for Class 1A.

The team competition saw University High take the top spot with a score of 110, followed by Clinton with 133 points. St. Joseph-Ogden and Unity both finished with 174 points, but St. Joseph-Ogden secured third place based on tiebreakers. Pleasant Plains rounded out the top five with a score of 219.

Urbana U-High had several notable finishes, with Ross Kimme placing sixth at 15:34.75. Other top finishers for U-High included Pieter Duursma in 20th with a time of 16:00.31, Kai Schwartz in 24th at 16:03.36, Luke Fahnestock in 28th at 16:13.79, and Bruce Tang in 32nd at 16:18.76.


SJO's Jack Fisher
St. Joseph-Ogden's Jack Fisher runs to the finish line at the 2023 IHSA Cross Country State Finals last November. Fisher led the Spartans to the finish line at last month's Spartan Classic.

Photo: PhotoNews/Clark Brooks

St. Joseph-Ogden's top finishers included Jack Fisher in ninth place (15:43.97), followed by Lance Retz in 33rd (16:21.42), EJ Beckett in 37th (16:31.49), Colin Burnett in 44th (16:44.62), and Eli Franklin in 51st (16:58.06).

Unity's top finishers were Eli Crowe in fourth place, Camden Fairbanks in tenth (15:44.63), Collin Graven in 30th (16:15.82), Ryan Akers in 66th (17:18.14), and Alex Mowrer in 81st (17:37.29).

The top 15 finishers were as follows:

1. Evan Cook (12) - St. Teresa - 14:54.97
2. Elijah Teefey (11) - Pleasant Plains - 15:11.28
3. Johnathan Iacobazzi (11) - Sullivan - 15:14.02
4. Eli Crowe (11) - Tolono Unity - 15:19.69
5. Blake McLeese (11) - Tuscola - 15:33.40
6. Ross Kimme (12) - Urbana U-High - 15:34.75
7. Xander Neamtu (12) - Tuscola - 15:35.04
8. David Hornaday (12) - Tuscola - 15:43.44
9. Jack Fisher (12) - St. Joseph-Ogden - 15:43.97
10. Camden Fairbanks (11) - Tolono Unity - 15:44.63
11. Ryne Norton (12) - Maroa-Forsyth - 15:45.52
12. River Derby (12) - Monticello - 15:47.83
13. Julius Ramos (11) - Effingham - 15:50.29
14. Ryan Kuhn (12) - Deer Creek-Mackinaw - 15:51.39
15. Tim Sikorski (9) - Monticello - 15:52.79


St. Joe-Ogden Athletics


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