WINTER WELLNESS: HOW TO PROTECT YOURSELF FROM RESPIRATORY ILLNESSES
- Ajuli Tulsyan
- Dec 17, 2024
- 3 min read
Updated: Dec 18, 2024
Winter, with its cosy charm, often brings along an unwelcome guest: a surge in respiratory illnesses. Affecting people across all age groups, these ailments can pose a significant risk, especially to vulnerable populations.
Dr Deepika Kucherlapati, Consultant Pulmonologist, Allergy and Sleep Disorders Specialist at AIG Hospitals, offers expert advice on staying healthy during the chilly months.
WHO'S MOST AT RISK?
Certain groups are particularly susceptible to severe respiratory illnesses in winter.
These include:
o Children and the elderly
o Pregnant women
o Individuals with chronic respiratory conditions like asthma, COPD, or ILD
o People with compromised immunity, such as those with uncontrolled diabetes or on immunosuppressive medications
For these groups, even a mild infection can lead to significant complications, making caution and preventive care essential.
WHY DO RESPIRATORY ILLNESSES SPIKE IN WINTER?
Winter creates a perfect storm for respiratory troubles:
Cold air and mucus production — Cold air increases mucus production, which, though protective, can thicken and block airways, leading to bronchospasms and breathing difficulties.
Weakened immunity — A drop in nasal temperature can reduce immune function, making it harder for the body to fight infections.
Indoor exposure — More time indoors during winter means closer contact with others and greater exposure to indoor pollutants like dust and mould.
Poor air quality — Cold, dense air traps pollutants close to the ground, leading to increased inhalation of harmful particles.
TELLTALE SYMPTOMS OF POOR RESPIRATORY HEALTH
Keep an eye out for signs that could indicate worsening respiratory health or poor indoor air quality:
o Persistent coughing, sneezing, or nasal congestion
o Frequent headaches or fatigue
o Wheezing or breathlessness
o Dry, itchy skin
o Increased reliance on inhalers or medication
PRACTICAL TIPS TO STAY HEALTHY
o Layer up and limit outdoor exposure
o Stay warm by wearing thermals and scarves to protect your nose and mouth. Avoid outdoor activities during early mornings or late nights when temperatures are at their lowest.
o Maintain indoor air quality
- Use air purifiers with HEPA filters to reduce dust and allergens.
- Ensure proper ventilation to circulate fresh air.
- Regularly clean bedding and vacuum your home to minimise dust and pet dander.
- Address mould issues immediately, as they can severely impact respiratory health.
o Focus on hydration
o It’s easy to drink less water in winter, but staying hydrated is crucial. Warm fluids like herbal teas, broths, or kadas can help soothe irritated airways and support recovery from colds.
o Practice good hygiene
o Prevent infections by:
- Wearing masks in crowded spaces
- Washing hands regularly
- Sanitising frequently touched surfaces
o Strengthen your immunity
- Consume a balanced diet rich in fruits, vegetables, and leafy greens.
- Avoid cold foods and address vitamin deficiencies with your doctor’s advice.
- Consider vaccinations, such as the flu shot, especially for vulnerable individuals.
SPECIAL CARE FOR ALLERGIES
o Monitor your peak flow meter readings regularly.
o Adjust medication under medical supervision if symptoms worsen.
o Limit exposure to triggers like dust, pet dander, or pigeon feather particles.
FINAL THOUGHT
Winter doesn’t have to mean a season of illness. By adopting preventive measures, addressing symptoms early, and maintaining a healthy lifestyle, you can enjoy the chill without compromising your well-being.
Take care of your lungs, stay warm, and keep hydrated to breathe easy through the season!