Winter is here, and with it comes the season of coughs, sniffles, and sore throats. As temperatures drop, the number of cold and flu cases soars! But why does winter bring such an onslaught of respiratory illnesses? More importantly, how can you boost your immune system to stay strong and healthy when the mercury drops?

The following are a few reasons why respiratory diseases rise when the chill sets in:

Viruses Thrive In Cold Weather: For eg., the flu virus booms in cold, dry conditions, staying alive longer on surfaces and spreading faster in the chilly air.

Dry Air Dries Out Defenses: Winter air lacks humidity, drying out the body’s natural barrier – your mucous membranes. A dry nose and throat can’t trap viruses as effectively, making it easier for colds and other respiratory bugs to slip in through the cracks.

More Time Indoors = More Germ Sharing: Short days and cold nights drive people indoors. In Mumbai especially, with the festive season on, there’s an increase in family gatherings and greater crowds in places like malls, hotels, pubs, etc. This indoor lifestyle creates the perfect setting for viruses to hop from person to person. Poor ventilation only makes things worse, helping germs spread.

A Weakened Winter Immune System: Colder temperatures may slow down blood circulation, affecting the immune cells in your respiratory tract. Plus, with less sunlight in winter, many of us are low on Vitamin D, a key immune booster.

7 Essential Tips To Winter-Proof Your Immunity

1. Supercharge Your Nutrition: A healthy diet is your first line of defense. Certain foods and supplements give your immune system the boost it needs, as under:

Vitamin C: Known for its immune-boosting powers, it should be consumed in dosage of 500-1,000 mg daily (split for better absorption). Natural Sources: Citrus fruits, bell peppers, strawberries.

Vitamin D: Essential in winter when sunlight is scarce and days are shorter. Dosage depends on your recommended daily allowance as prescribed by your physician. Natural Sources: Fatty fish, egg yolks.

Zinc: Helps the immune system fight off invading bacteria and viruses. Dosage: 15-30 mg daily of Zinc Chelate or Zinc picolinate. Natural Sources: Pumpkin seeds, chickpeas, lean meats.

Probiotics: Keeps your gut healthy for better immune function. Dosage: as prescribed by a gut-health coach to suggest the best supplement for you. Natural Sources: Yogurt, kefir, sauerkraut, kimchi, kombucha

Elderberry: A natural remedy known to reduce the severity of colds. Dosage: 1-2 teaspoons of syrup or 1-2 sugar-free gummies or 1 capsule daily during the flu season.

7. Stay Hydrated Even When It’s Cold: Winters make you forget about hydration, but your body still needs it! Keeping your mucous membranes moist helps trap viruses. Drink plenty of water, warm herbal teas like ginger or tulsi, and nutrient-rich broths.
8. Sleep Your Way to a Stronger Immune System: Sleep is when your body repairs itself. A good 7-9 hours each night strengthens your defenses. Stick to a calming bedtime routine – turn off screens early, dim the lights, and get cozy.
9. Keep Moving (Yes, Even in Winter!): Regular movement boosts circulation, helping immune cells get where they’re needed. A brisk walk, some gentle yoga, or a light workout can make a big difference. Just make sure you don’t overdo it if you’re already under the weather.
10. Good Hygiene: A simple but effective shield. Remember, small habits can have a big impact, so ensure to wash your hands often, especially after being out in public; Use hand sanitizers when needed; Avoid touching your face, especially the eyes, nose, and mouth; Cough or sneeze into your elbow or a tissue to stop germs in their tracks.
11. Create a Comfortably Humid Indoor Space: Combat the dry winter air with a humidifier. Aim for an indoor humidity level between 30-50% to keep your nasal passages moist and reduce viral survival rates. It’s a simple way to breathe easier all season long!
12. Traditional Remedies to Keep the Cold at Bay: Winter is a great time to turn to age-old home remedies for a natural immunity boost.

Kadha: A warm cup of Kadha, a herbal immunity booster, can work wonders for your throat and immune health.

Kadha Recipe

Ingredients:

2 cups water; 1-inch fresh ginger, crushed; 1-inch fresh turmeric (or 1/2 tsp turmeric powder); 5-6 black peppercorns; 5-6 cloves; 1 cinnamon stick; 5-6 fresh tulsi leaves; 1 tsp honey (optional); and Juice of ½ lemon (optional)

Instructions:

Boil 2 cups water and add all ingredients except honey and lemon. Simmer until it reduces to about 1 cup. Remove from heat and strain. Add honey and lemon. Sip warm, twice daily to soothe your throat and boost immunity.

Steaming Ideas: Breathe Easy With Essential Oils

Steam inhalation can be a lifesaver if you’re feeling congested. But there’s a certain way to maximize its effects – here’s how…

Ingredients:

A bowl of hot water; 1 teaspoon of eucalyptus oil or a handful of carom seeds (ajwain); 1 teaspoon of turmeric powder (optional)

Instructions:

Pour boiling water into a bowl. Add a few drops of eucalyptus oil, or carom seeds for a more traditional remedy. Cover your head with a towel and lean over the bowl. Breathe deeply for 5-10 minutes. Repeat twice daily if you’re feeling stuffy.

You can now enjoy the winters without falling ill! By understanding why winter illnesses spike and taking proactive steps – like boosting your diet, practicing good hygiene, staying active, and turning to simple home remedies – you can keep those coughs, colds and fevers at bay. Embrace the season, stay warm, and keep your immune system ready to stay ahead of the winter bugs!