Changing Seasons: How to Reduce the Risk of Respiratory Infections

As autumn and winter arrive, colds, flu and other respiratory infections become more common. We spend more time indoors, the air becomes colder and drier, and viruses spread more easily. A few simple measures, applied consistently, help reduce the risk for the whole family.

Why infections increase at this time of year

Several factors add up in the colder months. At home, at work, at school or on public transport, people are closer together and windows stay shut, which makes it easier for viruses such as flu, the common cold or respiratory syncytial virus to spread. Cold air and indoor heating tend to dry out the lining of the nose and throat, which acts as a first protective barrier. In addition, people who already have asthma, allergic rhinitis or chronic lung disease may notice their symptoms worsen with sudden changes in temperature.

The most common problems at this time of year include colds, flu, sinusitis, bronchitis, ear infections (especially in children) and asthma or allergy flare-ups.

Vaccination and hygiene: the foundation of prevention

Vaccination is one of the most effective tools for preventing severe forms of some respiratory infections. The flu vaccine is updated every year and is particularly recommended for older people, pregnant women, people with chronic illnesses and healthcare workers. It is worth checking with your family doctor or local health centre which vaccines are recommended for each family member and keeping vaccination records up to date.

Hand hygiene remains essential:

• Wash your hands with soap and water for 20 to 30 seconds, especially before eating, after using public transport and after blowing your nose.
• When soap and water are not available, use an alcohol-based hand rub.
• Avoid touching your eyes, nose and mouth.
• Cough or sneeze into your elbow or a disposable tissue, and throw it away immediately.

Habits at home and in daily life

• Air out rooms: opening the windows for 10 to 15 minutes, two or three times a day, even in winter, helps refresh the air and lower the concentration of viruses.
• Keep temperature and humidity comfortable: an indoor temperature of 18 to 21 °C is enough in most homes. Overheating dries the air; in very dry rooms, a well-cleaned humidifier can help.
• Drink water throughout the day: thirst decreases in the cold, but hydration remains important to keep mucous membranes moist. Water, unsweetened herbal teas and soups all count towards your daily total.
• Breathe through your nose: the nose filters, warms and moistens air before it reaches the lungs. Rinsing with saline solution can relieve discomfort when the nose is dry or congested.
• Dress in layers: this makes it easier to adapt to the difference between outdoor temperatures and heated indoor spaces.
• Avoid tobacco smoke: smoking or being exposed to smoke irritates the airways and increases the risk of infections and complications.

Diet, sleep and physical activity

No single food prevents an infection, but a well-nourished, well-rested body copes better. A varied diet with fruit and vegetables every day (for example citrus fruits, kiwi, broccoli, cabbage and peppers, which are rich in vitamin C), pulses, whole grains, fish and nuts provides the nutrients the immune system needs. Sleeping 7 to 9 hours a night for adults and staying physically active, even with a 30-minute walk, also support overall wellbeing.

When to stay at home and when to seek help

If you are ill, stay at home whenever possible, reduce contact with others, especially babies, older people and those with chronic illnesses, and wear a mask if you need to go out or are around vulnerable people. Most colds clear up within a few days with rest and fluids.

It is important to seek medical advice, for example through a health helpline or your family doctor, if you notice signs such as:

• Difficulty breathing or shortness of breath.
• A high fever or one lasting more than three days.
• Chest pain, severe exhaustion or confusion.
• Worsening after an initial improvement.
• In babies, refusing to feed or rapid breathing.

In summary

When the seasons change, preventing respiratory infections relies on simple habits: vaccination in line with recommendations, hand hygiene, covering coughs and sneezes, airing rooms, good hydration, a varied diet, enough sleep and avoiding tobacco smoke. Staying at home when you are ill protects others. This article is for information only and does not replace advice from a health professional.