Daniela Silva, doctor: “It helps reduce the risk of a mild respiratory infection developing unfavorably”

Winter is often associated with an increase in flu and other respiratory infections, but its impact on lung health goes beyond the circulation of viruses. During the colder months, the respiratory system is continuously exposed to factors such as cold and dry air, the use of heating, reduced ventilation in indoor spaces, sudden temperature changes, and pollution.

All of these increase the functional load on the lungs. In this context, a person’s level of physical well-being when entering winter plays a decisive role in the body’s ability to respond to the environmental challenges typical of this season. However, available data point to a concerning reality.

According to the Cigna Healthcare International Health Study, only 33 percent of the world population perceives their physical well-being as excellent or very good. Although this perception is subjective, it can be interpreted as a sign that everyday seasonal factors such as cold, dry air, and pollution may take a toll and negatively affect the respiratory system.

Low temperatures have been shown to affect immune system function, specifically the adaptive immune system, which is the most specialized branch and the one responsible for antibody production. For this reason, prolonged exposure to cold can make us more vulnerable to infections, especially if we have nutritional deficiencies or other underlying risk factors.

From a public health perspective, the World Health Organization highlights the decisive role of air quality, temperature, and humidity in respiratory health. Likewise, organizations such as the Spanish Association of Patients with COPD warn that cold, pollution, and poorly ventilated indoor environments can worsen airway irritation and promote the onset of respiratory symptoms during winter, even in people with no previous respiratory conditions.

“Cold does not act only as an external factor; it also alters the body’s own response,” says Dr. Daniela Silva, a specialist in internal medicine and E-Health Medical Manager at Cigna Healthcare Spain.

“Low temperatures can cause dryness and irritation of the airways, promoting the release of pro-inflammatory mediators such as histamine or leukotrienes. These increase airway inflammation and weaken the mucosa that serves as the first line of defense,” she explains.

“From a clinical standpoint, prevention is essential because it can help protect lung function and reduce the risk that a mild respiratory infection progresses unfavorably,” Dr. Silva adds.

Preventive measures

Given this situation, it is essential to adopt sustained preventive measures aimed at reducing the physiological stress placed on the lungs during winter and preserving their defensive capacity. Taking care of the indoor environment can make a meaningful difference for the airways.

During winter, we spend more time indoors, often with high heating levels and dry air. Keeping the home between 66 and 72 F and maintaining relative humidity at 40 to 50 percent can help preserve hydration of the respiratory mucosa and reduce airway irritation.

In addition, ventilating rooms for at least 10 minutes a day, even when it is cold outside, helps renew the air and improve its quality. Reinforcing everyday preventive habits also helps curb the transmission of viruses.

In colder months, small actions become especially important. Washing hands with soap and water for 20 to 30 seconds, particularly after blowing your nose, coughing, or being in crowded spaces, can significantly reduce the risk of infection.

At this time of year, frequent contact with the nose, eyes, and mouth facilitates the entry of pathogens, making strict hygiene measures particularly relevant. Protecting the nose and mouth from cold air can also ease the strain on breathing.

Covering the airways with scarves or face coverings when going outside allows the air to reach the lungs warmer and more humidified. This protection becomes especially important when temperatures drop below 40 F, as cold, dry air has a greater irritant effect and can trigger coughing or a sensation of shortness of breath, even in people without prior respiratory problems.

Avoiding tobacco and other irritants remains one of the most effective decisions. Tobacco and other irritating substances progressively damage the airways and reduce their defensive capacity. Eliminating their use is one of the most effective measures to preserve lung function in both the short and long term, especially during periods of increased respiratory stress such as winter.

Finally, hydration, nutrition, and physical activity also matter for lung health.

Drinking between 1.5 and 2 liters of water per day helps keep the respiratory mucosa hydrated. A diet rich in antioxidant fruits and vegetables, along with consuming oily fish two to three times per week or plant-based sources of omega-3 fatty acids, can help reduce inflammation in lung tissues. In addition, engaging in at least 150 minutes of moderate exercise per week supports proper immune system function.

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