A GP from West Yorkshire has outlined three straightforward measures that could help people steer clear of colds and other seasonal illnesses this winter, or recover faster if they do fall ill.
Dr Sophie Newton, a family doctor who regularly posts health advice on social media, shared the tips in a recent TikTok video. She said: "Here are three simple hacks that might help you avoid getting ill this winter, or get you (better) quicker if you do so."
Breathe Through Your Nose
Dr Newton's first recommendation is to make a habit of breathing in through the nose rather than the mouth. "Your nose is a brilliant filtering system," she explained. "It traps some of the bugs you breathe in and warms and moistens the air before it reaches your lungs."
Her second tip is to keep the nose warm when outdoors. "You can't catch a cold from just being cold, but some cold viruses multiply faster and cooler temperatures, so keeping your nose warm can actually slow them down and give your immune system a better chance to fight them off," she said. "So kind of pull that scarf over your nose and mouth when you're outside."
Try a Salt Water Nasal Rinse
Thirdly, Dr Newton suggests using a salt water nasal rinse as soon as a cold feels like it is coming on. This works by clearing mucus, allergens, and irritants from the nose and sinuses, and can reduce inflammation and relieve symptoms such as a blocked or runny nose, dry cough, facial pressure, facial pain, and loss of smell or taste.
"It's been shown that that can help clear the virus from the nose faster, and you'll get better quicker," Dr Newton said. Nasal rinse kits are available from pharmacies, health retailers, and online. Concluding, she said: "So, they are three little things worth doing this winter."
Why Winter Spreads More Illness
Although cold weather itself cannot make you ill, several factors common in winter create ideal conditions for colds, flu, and Covid-19 to spread. According to Dr Samantha Wild of Bupa, there are three main reasons viral illnesses are more common in the winter months.
First, people spend more time indoors. "Being in close contact with one another during the winter months means viruses can spread more easily from person to person," she said. "Viruses can move through the air in droplets when you sneeze or cough. They are also spread by hands or may live on contaminated surfaces like door handles. This means that crowded or enclosed spaces, such as public transport, schools and the workplace, are the perfect breeding ground for viruses."
Second, some viruses survive more easily in cold, dry environments with little sunlight, making winter ideal for their spread. Third, the body's defences may be weaker in the cold. "Your nose and airways are lined with mucus and tiny, hair-like structures called cilia," Dr Wild said. "They act as a barrier by trapping viruses that you breathe in and moving them out of your airways. Your mucus also contains antimicrobial substances that help to protect you from disease. But breathing in cold, dry air during the winter months can affect the mucus and cilia lining your nose and throat, making them less efficient. So, if you do come into contact with a virus during the winter months, your body's defence mechanisms may not be as good at fighting it off if you're cold. This is especially true as we grow older because our immune systems become weaker with age."
