Doctor-recommended prevention tips

1. Stay Updated on Vaccinations. The annual flu vaccine is one of the most effective ways to reduce winter infections, especially for high-risk individuals. Practice Good Hygiene. 

2. Wash hands often, use sanitizer when needed, and avoid touching your face. Good hygiene breaks the chain of infection. 

3. Eat a balanced, immunity-boosting diet.  Include Vitamin C foods like oranges, lemons, and bell peppers . Other vitamin D foods like eggs, fortified milk, fatty fish. Zinc-rich foods like nuts, seeds, and legumes. Dry winter air dehydrates the body faster than we realize. Drink water, warm soups, and herbal teas to keep your mucous membranes moist and healthy.

4. Sleep Well. Your body repairs itself during sleep. Aim for 7–9 hours to support immune cell production.

5. Stay Active. Light exercises, walks, yoga or home workouts improve blood flow and strengthen immunity.

6. Manage stress. Chronic stress suppresses immunity. Practice breathing exercises, meditation, journaling or simple relaxation.

7. Wear weather appropriate clothing. Keep your body warm, especially hands, feet and head to avoid sudden temperature drops.

8. Maintain clean indoor air: Use a humidifier, open windows for ventilation, and avoid overcrowded rooms when possible.

9. Consider supplements with a doctor’s guidance. Vitamin D, Vitamin C, zinc, or probiotics may be recommended if your diet lacks essential nutrients.

10. Have you ever wondered why more people fall sick during winter? Why do colds, coughs, throat infections, and fatigue suddenly seem so common when the temperature drops? Winter affects the body in many ways, and one of the biggest impacts is how it weakens our immunity. Winter challenges our immune system due to a mix of physiological, environmental, and lifestyle factors, not simply because the weather is cold. 

11. Cold air lowers the temperature inside the nose, slowing down immune cells that normally fight viruses. This makes it easier for viruses to enter the body and multiply. Dry air affects natural protection. Low humidity, both outdoors and indoors due to heaters, dries out the nose and throat. When these protective layers lose moisture, they cannot block germs effectively. 

12. Reduced sunlight & low Vitamin D levels-Shorter days mean less sunlight exposure, leading to reduced Vitamin D production, which is essential for strong immunity. Low Vitamin D makes the body less effective at fighting infections. People naturally spend more time inside closed rooms during winter. Poor ventilation and close contact increase the spread of viruses like the flu, cold, and RSV. Viruses survive longer in winter conditions. Cold and dry environments allow many viruses to stay alive longer in the air, making infections easier to catch.

Symptoms of weakened immunity

You may have low immunity if you experience frequent infections, infections that take longer to heal, constant tiredness or low energy even after proper rest, cuts or wounds that heal slowly, digestive problems like frequent diarrhoea, constipation, or bloating.

Certain people are more vulnerable to winter infections and complications. Such as older adults (especially 65+ aged people), infants and young children whose immunity is still developing, people with chronic illnesses like asthma, COPD, heart disease, kidney/liver disease, or diabetes, those undergoing cancer treatment or with weakened immune systems, pregnant women, healthcare workers due to constant exposure to infections. 

Winter brings beautiful weather, celebrations, and cosy moments, but it also brings challenges for your immune system. By understanding why immunity drops in winter and following simple doctor-recommended habits, you can significantly reduce your risk of infections and stay healthy throughout the season.

Dr. V Deepak Kumar,Senior Consultant Physician & Diabetologist of Malla Reddy Narayana Hospital, Hyderabad