A GP from West Yorkshire has shared three simple steps that could help reduce your risk of getting ill this winter, or help you recover quicker if you do fall sick.
Dr Sophie Newton, who frequently shares health guidance on social media, outlined 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 get into the habit of breathing in through your nose rather than your mouth. She explained: "Your nose is a brilliant filtering system. It traps some of the bugs you breathe in and warms and moistens the air before it reaches your lungs."
For her second tip, she advised keeping your nose warm. "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
Dr Newton's third suggestion is to try a salt water nasal rinse as soon as you feel a cold coming on. This works by removing mucus, allergens, and irritants from the nasal passages and sinuses, and can decrease inflammation and alleviate symptoms including a congested or streaming nose, dry cough, facial pressure, facial pain, and diminished 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 explained. Nasal rinse kits can be purchased from pharmacies, health retailers, and online.
In conclusion, Dr Newton stated: "So, they are three little things worth doing this winter."
Why Winter Increases Illness
According to Dr Samantha Wild of Bupa, there are three primary reasons viral infections are more widespread during 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."
Secondly, some viruses can survive more easily in cold, dry environments with little sunlight, making the winter the ideal time for these conditions to spread. And third, your body's defences may be weaker when it's cold.
"Your nose and airways are lined with mucus and tiny, hair-like structures called cilia," she explained. "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."
