As temperatures dip, our likelihood of getting sick increases, especially with the putrid air in the North. With a bit of planning, you can stay healthy at this time.

The changing weather, along with severe air pollution, can be a magnet for colds, coughs and other respiratory problems. Keeping safe and strong at this time requires a bit of planning. Dressing in layers can protect you from sudden temperature changes, especially in the mornings when the air is relatively cooler now. Include lots of citrus fruits and dark leafy vegetables that will boost your immunity and make your body stronger to fight infections.

Investing in a humidifier to combat the dry winter air can alleviate any throat irritation, so can sipping warm herbals teas.

Here are some practical tips to keep any coughs and colds at bay and manage symptoms if they occur.

• Stay warm and layered

Winter temperatures can be unpredictable in India. According to the Indian Meteorological Department, dressing in layers and keeping your chest, neck, and ears warm can reduce exposure to cold air. Dressing in layers helps trap air between the clothes, keeping you warm and is especially helpful in reducing the likelihood of catching a chill.

• Keep your immune system strong

Maintaining a strong immune system is crucial to ensure you don’t fall sick again and again. Nutrition experts from the National Institute of Nutrition in Hyderabad suggest including a diet rich in vitamin C, zinc, and antioxidants to help boost immunity. Including fruits like oranges, guavas, and amla and dark leafy greens can provide essential nutrients to help your body combat cold viruses more effectively.

• Drink herbal teas and warm fluids

Drinking warm fluids will help keep your throat clear and soothe any irritation. Sip on herbal teas at this time, such as those made with ginger, tulsi, and honey. Honey is a natural cough suppressant that coats and soothes the throat, while ginger and tulsi are believed to support immune function, according to the studies from the Journal of Ethnopharmacology. Taking a small spoonful of honey and ginger a few times a day can also reduce throat irritation and soothe persistent coughs.

• Use a humidifier indoors

Winter air can also be dry and irritate nasal passages and throats. Using a humidifier or simply placing a bowl of water in the room can help maintain humidity, which can alleviate any throat irritation and prevent respiratory discomfort.

A study published in the International Journal of Environmental Research and Public Health confirms that adding moisture to indoor air helps relieve dry coughs and nasal congestion.

• Try steam inhalation

Steam inhalation can help open up any nasal congestion. Add eucalyptus oil or a pinch of ajwain to hot water and inhale the steam to help loosen mucus. According to Pulmonary Pharmacology & Therapeutics, eucalyptus oil has shown promising results in reducing inflammation and opening nasal passages, making it an excellent home remedy for colds.

• Gargle with salt water

Saltwater gargling is a classic remedy for soothing sore throats. A study in the American Journal of Preventive Medicine found that this reduces swelling and flushes out bacteria from the throat, providing relief for those experiencing a cough.

• Avoid pollution exposure

With Delhi’s air quality plummeting over the past 15 days, the Centre for Science and Environment (CSE) has recommended avoiding outdoor activities during peak pollution times, especially in the early morning. Wear a mask to help reduce exposure to airborne pollutants and allergens that can increase the risk of respiratory infections.

• Rest and stay hydrated

Adequate rest is crucial for recovery. Studies in the Journal of Applied Physiology indicate that hydration helps flush out toxins and keeps mucous membranes moist, while rest allows the immune system to fight off infections. Drinking warm water and herbal teas throughout the day can also provide additional relief from cough and cold symptoms.

These strategies can help you stay resilient against seasonal ailments. If symptoms persist or worsen, consul a healthcare professional.