Simple Ways To Protect Your Respiratory Health This Winter

Woman blowing her nose.Colder weather means many of us look forward to cozy nights, festive holidays and bundling up. But for many, the drop in temperature also brings an unwelcome guest: sinus and respiratory issues. If you’ve ever noticed your nose getting stuffy, runny, or even painful during the colder months, you're not alone. Cold air can have a significant impact on your sinuses and overall respiratory health.

How cold air affects your sinuses

Your sinuses are air-filled cavities located in your forehead, cheeks and around your nose. They are lined with a thin layer of mucus, which helps trap and filter out harmful particles like dust, allergens and bacteria. However, when you breathe in cold, dry air, it can cause the mucus in your sinuses to thicken and dry out. This can lead to blockages in the sinus cavities, causing discomfort, congestion or infection.

Cold air also causes blood vessels in your nasal passages to constrict, reducing blood flow and making it harder for your sinuses to stay properly hydrated. This constriction can lead to inflammation, which is why many people feel pressure or pain around their nose and forehead throughout the season.

Protecting your sinuses

  1. Humidify your air. Using a humidifier in your home can help add moisture to the air, preventing your sinuses from drying out.
  2. Stay hydrated. Drinking plenty of fluids helps keep mucus thin and reduces the likelihood of blockages.
  3. Use saline sprays. Saline can help keep your nasal passages moist and can flush out irritants and allergens.
  4. Cover your nose. While outside, wear a scarf or mask over your nose and mouth to warm the air you breathe in and reduce the shock of cold air on your sinuses.
  5. Avoid indoor irritants. Dust, pet dander and household chemicals can irritate your sinuses, so keep your home clean and well-ventilated during the winter months.