As the weather gets colder, your chances of getting sick with respiratory illnesses, like the cold and flu, increase. In fact, according to the American Lung Association, adults can have as many as four common colds between the months of September and May, while kids could have up to twice as many.1
While getting sick can sometimes feel inevitable this time of year, here's the good news: by making small changes in our daily habits and indoor environment, we can help to strengthen our immune system and reduce our risk of catching seasonal illnesses.
Why Do People Get Sick More Often in the Winter?
Many people assume that cold temperatures alone cause illness, but that is a common misconception. In reality, there are key factors that cause an increase in respiratory infections during the winter months:
1) We spend more time indoors.
When the temperature drops, people naturally gather indoors with doors and windows closed. Less ventilation means viruses can linger in the air longer and spread more easily from person to person. Schools, in particular, are hotspots for transmission, as children are in close contact with one another and may not always follow strict hygiene practices.
2) Cold, dry air can weaken our defenses.
During winter, both outdoor and indoor air tend to be much drier. Low humidity can dry out the mucosa in the nose and throat, which serve as critical first-line barriers against viruses. When these membranes are compromised, it becomes easier for viruses to enter the body and cause an infection.
3) Viruses survive longer in cooler temperatures.
Many respiratory viruses, including influenza and the common cold, are more stable and infectious in cold, dry environments. These conditions allow viruses to survive longer on surfaces and remain airborne for extended periods, increasing the chance of transmission. Simply put, while your body's defenses may be weaker, the viruses themselves are also better equipped to spread.
4) Our routines change in winter.
Winter often brings significant changes to daily routines, and these shifts can directly affect immune function. Reduced sunlight exposure can lower vitamin D levels, which are important for immune system regulation. Shorter days and colder weather can disrupt sleep patterns and lead to fatigue, both of which weaken the body's ability to respond to infections. Holiday stress, travel, and changes in diets can further compromise immunity.
Understanding why winter illnesses spike is the first step toward staying healthy. With that in mind, below are simple, practical ways you can help to protect yourself and your family throughout the colder season.
5 Practical Steps to Reduce Your Risk of Getting Sick
1) Wash Your Hands Properly
Hand hygiene remains one of the most effective ways to prevent the spread of viruses. Wash your hands with soap and water for at least 20 seconds, particularly after touching public surfaces, before meals, or after coughing or sneezing. When soap and water aren't available, use a hand sanitizer with at least 60% alcohol.
2) Support Your Immune System Daily
A strong immune system starts with the basics that we've all heard of:
- Prioritize 7–9 hours of sleep per night. Establish a consistent bedtime routine, limit screen time before bed, and keep your bedroom cool and dark to support immune function.
- Maintain a balanced diet rich in fruits, vegetables, and protein. Include colorful fruits and vegetables, lean proteins like chicken, fish, or legumes, and healthy fats such as olive oil and nuts. Foods high in vitamin C, vitamin D, and zinc are particularly beneficial for immune health.2
- Stay active with regular exercise. Aim for at least 150 minutes of aerobic activity per week, such as brisk walking, cycling, or light strength training. Even short, daily sessions of movement can improve circulation and immune response.
- Stay hydrated throughout the day. Drink water consistently, and include hydrating foods like fruits and vegetables. Proper hydration helps maintain mucous membranes, which act as a barrier against pathogens.
3) Clean High-Touch Surfaces
Viruses can persist on doorknobs, light switches, phones, keyboards, and countertops. Regularly disinfecting these surfaces, especially during cold and flu season, can help prevent transmission within your household. For a healthier alternative, consider using disinfectants made with plant-based ingredients, hydrogen peroxide, or alcohol-based solutions that are free from harsh chemicals and strong fragrances.
4) Manage Stress
Chronic stress can suppress immune function, making it easier to get sick. Incorporate stress-reducing practices into your routine, such as mindfulness meditation, deep breathing exercises, journaling, or even short daily walks. Prioritizing mental well-being supports your body's ability to fight off infections.
5) Maintain Clean Indoor Air
During winter, we spend more time indoors, which can allow viruses, allergens, and pollutants to circulate in enclosed spaces. Improving indoor air quality can help reduce exposure to these airborne particles that can make us sick.
A simple way to improve indoor air is by briefly opening windows for better ventilation. This practice has even gained popularity on social media as a trendy wellness practice called "house burping", where you let fresh air in and stale air out for a few minutes.
However, we can't rely on outdoor air since it's not always guaranteed to be clean. To ensure optimal indoor air quality, using a high-quality air purifier, like AirDoctor, can capture airborne allergens, and viruses, while reducing volatile organic compounds (VOCs) and other harmful pollutants. Cleaner air not only supports respiratory health but can also help to improve sleep quality, energy levels, and overall well-being for the whole household.
Helen Christoni, Senior Vice President at AirDoctor, explains:
“AirDoctor filters particles as small as 0.003 microns, smaller than the smallest of viruses. We engineered this level of precision so every breath our customers take is safer, healthier, and more reliable... because clean air isn’t just a technical achievement, it’s essential for healthy living.”
So it's no surprise that in a recent survey, over 94% of customers said they feel more confident during cold & flu season knowing AirDoctor removes viruses from the air (including Covid).
With the right habits in place, staying healthy this winter is entirely possible. By supporting your immune system, keeping your indoor environment clean, and making mindful lifestyle choices, you can give yourself and your family a stronger line of defense against seasonal illnesses.
Key Takeaways:
- Winter increases illness risk due to more time indoors, dry air that weakens nasal defenses, and viruses surviving longer in cool, low-humidity conditions.
- Daily habits including 7–9 hours of sleep, nutrient-rich foods (vitamin C, D, and zinc), regular movement, hydration, proper handwashing, and stress management can enhance immune system health.
- Indoor air quality is important. Ventilation, disinfecting high-touch surfaces, & effective air purification can reduce airborne viruses, allergens, and pollutants during cold and flu season.
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