Staying Healthy During the Cold Season

Adrian Mercer

As the weather turns colder, respiratory infections such as the common cold, influenza, COVID-19 and other viral illnesses may become more common. Young children, older adults, pregnant people, those with chronic conditions and people with weakened immune systems are more likely to develop serious complications. Staying warm and taking simple steps to limit the spread of infection can help protect health during the colder months.

Cold weather itself does not cause a cold or flu; viruses do. But during winter, people often spend more time close together indoors, where respiratory viruses can spread more easily. Poor ventilation can add to the risk. Keep rooms comfortably warm, but open windows or doors briefly when practical to let fresh air circulate. Limit close contact with people who are ill, especially in crowded or poorly ventilated spaces.

People’s ability to tolerate cold varies with age, body composition, nutrition, physical activity, health and living conditions. Someone who spends most of the day indoors, gets little sunlight or exercise, eats poorly, or has a chronic illness may feel the cold more intensely. Anaemia, thyroid problems and other health conditions can also make a person unusually sensitive to cold. If this sensitivity is new or persistent, it should not automatically be blamed on a “weak immune system”; consider seeking medical advice.

The body may take time to adjust to colder weather. Regular walking and gentle exercise support circulation and overall health. Start with short walks during the warmer part of the day, wearing suitable clothing, and gradually spend more time outdoors as comfort allows. There is no need to plunge into cold water, take very cold showers or deliberately stay cold until you are shivering. There is no reliable evidence that these practices prevent infections, and they may be risky for people with heart or blood-pressure conditions.

To stay warm, several light layers are often more useful than one heavy garment. Cover your head, hands and feet, and change out of wet clothes promptly. Keep warm indoors, particularly in the morning and at night. If using wood, coal or gas for heating, do not burn fuel in a closed room without proper ventilation; carbon monoxide poisoning can be fatal. Warm drinks may be soothing, but they do not kill viruses or cure an infection.

Wash your hands with soap and water. Cover your mouth and nose with a tissue or your elbow when coughing or sneezing, and dispose of used tissues safely. If you are ill, rest at home when possible and reduce close contact with others. Consider wearing a mask when you need to be near other people or in a crowded indoor space. Ask a health professional which vaccines, including influenza and COVID-19 vaccines, are recommended for you based on your age, health and local guidance.

A balanced diet, adequate sleep, regular physical activity and avoiding tobacco support overall health. No single food, herb, vitamin or home remedy can prevent every seasonal infection. Do not take antibiotics without medical advice: common colds and influenza are caused by viruses, and antibiotics do not treat viral infections.

Seek urgent medical care for difficulty breathing, chest pain, bluish lips, unusual confusion or extreme drowsiness, inability to keep fluids down, or rapidly worsening symptoms. Consult a health professional promptly if an infant, older adult, pregnant person or someone with a chronic condition develops a fever or cough. Medical advice is also appropriate if a fever persists for several days or symptoms worsen after initially improving.

Improving cold tolerance does not mean putting the body at risk. Staying warm, remaining gently active, getting enough rest and nutritious food, letting fresh air circulate, and following infection-prevention habits are practical ways to stay well through the cold season.