Winter Immunity 101: Expert Tips to Prevent Respiratory Illnesses

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• Posted On January 2, 2026

Do you know what the most-used phrase is during the winter season?

It’s ‘Bless you!’

That’s because, along with the festive and holiday spirit, the winter season also welcomes the arrival of diseases like cough, cold, flu, and a horde of other respiratory infections. And since low-humidity weather conditions help the disease-causing microbes and viruses to stay active for a longer time, it increases the risks of infections significantly.

So, how can you build a strong immunity to help keep yourself protected from respiratory infectious diseases? Well, in this blog, we’ve gathered some expert tips and hacks that can help you stay away from winter season illnesses! Let’s take a closer look.

Why Do Respiratory Infections Increase During Winters?

Well, there are three major reasons behind this-

1. People spend more time indoors: One of the very first reasons is that people usually like to stay indoors during the colder months. And we usually keep our windows, doors closed to keep the interiors warm and comfortable. But this restricts airflow due to reduced ventilation, which becomes an ideal condition for contamination.
2. Dry air is great for the viruses to survive for long: In winter, the air loses humidity, and becomes dry. And according to studies, some deadly viruses like COVID-19 remain infectious, and airborne for a long time. So, that’s another factor behind the increased risks of contracting respiratory diseases during winter.
3. Traveling: Winter is the perfect season to go on holiday. On top of that, major festivities like Thanksgiving, Christmas become some of the major reasons for family gatherings. This means from airports, to trains, to buses, different people will gather in large numbers within an enclosed space. Hence, it becomes the most common and speedy way of transmitting infectious microbes and viruses.

7 Tips to Prevent Respiratory Illnesses

If you really want to make the most of the winter season without getting infected, here are some expert tips and hacks that can help-

Keep the hygiene game strong

When an infected person sneezes or coughs, the respiratory droplets get suspended in the air, and inhaling them increases the risk of transmission. Not just that, but these droplets can also latch onto surfaces like door handles, tabletops, taps, etc.

So, always cover your face with a handkerchief or a tissue while coughing or sneezing. Also, don’t forget to wash your hands with soap for at least 20 seconds after touching surfaces like door handles, keyboards, taps, grocery carts, etc.

Also, don’t forget to carry a hand sanitizer with you. It’s a quick way to kill germs and viruses off your hands while you are on the go.

Prevent exposure to infected people

This might sound a little insensitive, but it is one of the best ways of preventing respiratory illnesses. If a family member, a friend, or a colleague shows symptoms of the flu, try to keep some distance and request them to wear a mask.

Similarly, if you feel sick, try to stay at home as this decreases the chances of spreading the disease. Added to that, wear a mask whenever you’re talking, coughing, or sneezing. These preventive measures can help you, as well as those around you, stay safe and away from disease-causing viruses.

Note: Air pollution is one of the most alarming things about the winter season, and is the root cause of COPD! So, wear a mask every time you go out to keep yourself protected!

Boost your immunity

One of the best ways to protect yourself from contracting respiratory infectious diseases is by boosting your immunity!

And how can you do that? Well, eat a healthy, balanced diet rich in proteins, carbs, fats, vitamins, and minerals. Vitamins C and D are especially known to boost your immunity significantly.

Hydration is another crucial factor. Drink plenty of water, or broth, or herbal tea to keep yourself hydrated all the time. Drinking enough fluids helps keep the mucous membrane hydrated, which eventually helps to trap and expel germs effectively.

Keep yourself warm

The damp, cold weather is enough to make you vulnerable to respiratory infections. So, don’t take your chances, and wear multiple layers to keep yourself warm and comfortable. Use gloves, beanies, or scarves to keep your hands, head, and neck region protected from gusts of cold wind.

Also, remember that cold, damp air is the ground for respiratory infectious diseases. So, make sure to use heaters inside your home. This helps keep the indoor temperature comfortable, and also keeps disease-causing viruses from spreading.

Opt for flu vaccines

If you were looking for effective ways to prevent respiratory illnesses, getting a flu shot is one of the most effective ways to do so! The vaccine reduces your overall risk of contracting the winter-season diseases. Not just that, but it also decreases the severity of the symptoms if you get infected in any way.

The ideal time to get your flu shot is at the start of the winter season. This gives your body enough time to build immunity. However, for pregnant women, elderly people, or people suffering from issues like diabetes or asthma, it’s best to seek advice from a doctor before getting vaccinated.

Live an active lifestyle

An active lifestyle is the key to staying healthy! If you’re involved in some kind of physical activity, be it exercising, running, walking, yoga, etc., it doesn’t just keep you fit, but also helps keep your immune system strong.

So, try to make time for at least 30 minutes of workout every day for 4- 5 days of the week. This helps reduce stress and improve the overall blood circulation, which eventually leads to a strong immune system. So, for those of you still looking for answers on how to prevent falling sick during winter, this is one of the lifestyle hacks that can help you out!

Maintain the indoor AQI

Did you know that your home’s indoor AQI plays a big role in keeping you healthy?

During winter, the air inside our home becomes cold and dry. Needless to say, this attracts viruses and germs of various kinds, and therefore, causes irritation in the lungs, which makes you susceptible to respiratory infectious diseases.

So, installing a dehumidifier is mandatory. This keeps the indoor air moist and reduces the chances of contracting any flu or disease. Also, don’t keep those windows closed all the time. Open them to let fresh air circulate.

Added to that, avoid smoking indoors! It weakens the respiratory system and makes you vulnerable to infections. So, if you are a smoker, avoid doing it indoors to save yourself, as well as your family!

How to Avoid Winter Viruses?

Honestly, there is no way that you can do this! Because, like it or not, you have to go out for work and for your daily needs. Therefore, there is a 50% chance that you will fall sick one way or the other.

But some preventive measures can help reduce the risks of infections. For instance, getting a vaccination is still considered one of the most effective ways to reduce the risks of infection. Added to that, good hygiene practices, paired with a little awareness, are some of the best practices that can protect you from falling sick and help you make the most of the winter season!

If you love to share such lifestyle and healthcare insights, we at The Healthcare Facts might be looking for you! Just send your blogs under our write for us health category, and if you seem fit, we’ll have you on board very soon!

F.A.Qs

1. How can respiratory infections be prevented?

The following are some of the best ways to prevent respiratory infections-

• Get a vaccination.
• Stay home if you are sick.
• Wear a mask in crowded spaces.
• Wash or sanitize your hands frequently.

2. What is the best way to prevent viruses?

Although there is no guarantee that you can prevent viruses, the following practices can help you make yourself less vulnerable-

• Wearing an N95 mask when walking into a crowded or enclosed space.
• Do not touch your face with dirty hands.
• Install dehumidifiers and HEPA filters inside your home to keep the inner AQI safe.
• Avoiding contact with sick people.

3. How can we protect our respiratory health?

Here are some of the best ways you can apply to protect your respiratory health-

• Avoid smoking (active and passive).
• Workout regularly.
• Stay hydrated all the time.
• Eat a nutritious diet.
• Wear a mask to stay protected from viruses and pollution.
• Get a flu shot at the beginning of the winter season.

4. What are the 7 steps of the respiratory system?

• Contraction of the diaphragm.
• Inhalation.
• Air rushes down the trachea, filling the bronchioles of the lungs.
• Air fills the alveoli, and oxygen mixes with the bloodstream.
• Carbon dioxide enters the alveoli.
• Relaxation of the diaphragm.
• Exhalation.

Eliza Gordon

Eliza Gordon is a seasoned writer for the health industry dedicated to providing fact-based health information. She sources concise facts from authoritative sources to ensure maximum credibility and shares guidelines to lead a healthy lifestyle.