As winter approaches, the prevalence of common colds and influenza significantly increases, leaving many people feeling unwell for extended periods. In light of this seasonal challenge, healthcare professionals have shared several effective strategies that may help individuals protect themselves from colds and various infectious diseases during the winter months.
In addition to regular handwashing, dietary supplements like vitamin C, and avoiding contact with those who are ill, Dr. Sophie Newton, a family physician from West Yorkshire, has put forth some practical measures to prevent the spread of germs and viruses.
In a recent social media video, Newton outlined three simple, yet effective tips that could aid in preventing illness this winter. Even if one does fall sick, these recommendations may facilitate a quicker recovery.
One crucial suggestion is to breathe through the nose. According to Dr. Newton, the nose functions as an excellent filtration system. It filters out certain bacteria from the air we breathe and warms and moistens the air before it reaches the lungs. Therefore, developing the habit of nasal breathing rather than solely relying on mouth breathing can be beneficial.
Another important tip is to keep the nose warm. Dr. Newton noted that while cold weather alone doesn’t cause a cold, certain viruses thrive in colder temperatures. Keeping the nose warm can inhibit the proliferation of these viruses, providing the immune system a better chance to combat them. When venturing outside, using a scarf to cover the mouth and nose can be a simple yet effective precaution.
Additionally, Dr. Newton recommends using saline nasal rinses at the first sign of a cold. This method can help clear mucus, allergens, and irritants from the nasal passages and sinuses, reducing inflammation and alleviating symptoms such as nasal congestion, runny nose, cough, facial pressure, pain, and loss of smell or taste. Nasal rinse kits are readily available at pharmacies, health stores, or online.
Newton mentioned studies that indicate this practice can expedite the elimination of viruses from the nasal cavity, resulting in a more rapid recovery.
Dr. Samantha Wild, a physician with Bupa, a healthcare organization in the UK, outlines three primary reasons why people are more susceptible to colds and influenza during winter:
First, people tend to spend more time indoors. The cold weather encourages longer indoor stays and increased close contact with others, facilitating the transmission of viruses. For instance, when someone sneezes or coughs, the virus can spread through respiratory droplets in the air.
Secondly, some viruses are more active in winter. Research has shown that certain cold and flu viruses survive better in the colder, drier, and darker conditions characteristic of winter. Under dry conditions, droplets containing the flu virus can remain airborne for extended periods.
Lastly, the immune system’s defense capability may weaken during winter. Studies suggest that exposure to cold, dry air can impair the immune system’s ability to fight off viruses. For example, breathing in chilled, dry air can affect the mucous membranes and cilia in the nasal passages and throat, diminishing their protective functions.
Consequently, if one encounters a virus during winter while the body is in a vulnerable state, the defense mechanisms may not be as effective. This situation is particularly pronounced among older adults as their immune systems gradually weaken with age.
To combat these issues, Dr. Wild encourages individuals to adopt a healthy lifestyle to fortify their immune systems against a range of potential pathogens. Key recommendations include consuming a nutritious diet, ensuring adequate sleep, maintaining regular physical activity, and avoiding smoking.
Moreover, Libby Richards, a nursing professor at Purdue University, has previously discussed how winter typically sees a decline in physical activity and sunlight exposure. Vitamin D, which is vital for a healthy immune system, is primarily obtained from sunlight. This reduction in sun exposure during winter months contributes to increased susceptibility to illness.
From a traditional Chinese medicine perspective, winter is considered a time of heightened “cold evil” that can detrimentally impact the immune system. Therefore, incorporating dietary therapies and adopting appropriate lifestyle habits to enhance “Yang Qi”—the body’s warm energy—can strengthen immunity during this season.
Overall, adopting these practices may not only help individuals avoid illness but also promote a healthier winter season overall.