Winter Wellness: Protecting Your Lungs

Winter can be a harsh season, especially for those with lung conditions. The cold, dry air can irritate your airways, leading to coughing, wheezing, and shortness of breath. However, with a few simple steps, you can protect your lungs and enjoy a healthy winter.

Bashar Chihada Alhariri, MD, FCCP, a pulmonary specialist at Franciscan Health, explains how cold weather impacts your lungs and how you can protect your lungs this winter.

How Cold Weather Impacts Breathing

You’re not imagining that cold weather seems to take your breath away.

"Cold weather can negatively affect our lungs in several ways,” Dr. Alhariri said. “The cold air usually narrows the airways, which cause what we call bronchospasm, and it means the airway gets narrow and tightened, and you get the feeling of shortness of breath, which make it difficult and harder to breathe.”

Drier air can make matters worse

“Dry air can cause wheezing, coughing, which is especially problematic for people with chronic lung disease like asthma or COPD,” Dr. Alhariri said. “Plus, it can increase the mucus production when the cold air enters the nose, it can cause the vessels in our nose to expand and stimulate more mucus production. Again, this can cause some trouble breathing, with some runny nose.”

Breathing Easier When Outdoors

“Keep yourself warm,” Dr. Alhariri said. ”Dress in layers, especially if you're planning on spending a long time outdoor during the cold month weathers. You can wear protective gear. The idea is to cover the mouth and the nose like a scarf or mask outside to help warm and humidify the air before it enters our lungs.

“Breathe through your nose. If we breathe through the nose, it will warm and humidify the air, making it easier for our lung to process this cold air. Breathing through your mouth can lead to dry, cold air, irritating the lungs.”

“If it's exceptionally cold, windy, or very dry outside, during those most coldest days, we can limit our outdoor time, especially if you have respiratory issues.

5 Key Strategies for Winter Lung Health

1. Dress warmly

When going outside, wear several layers of clothing to trap heat and protect yourself from the cold.Wear a scarf or mask to warm and humidify the air before it enters your lungs.

2. Stay hydrated

“Drink plenty of fluids,” Dr. Alhariri said. “That will make the mucus thinner, which can otherwise build up due to cold weather leading to blockages or infections in the airways.”

3. Improve indoor air quality

“As you know, usually it's cold, so we stay inside, indoors,” Dr. Alhariri said. “When you spend more time inside in the winter, poor indoor air quality can increase the number of allergens and even potential infections if there's no good ventilation system especially in the crowded area inside.”

Using a humidifier can help with drier indoor air.

“We can use humidifier to keep the air moist,” Dr. Alhariri said, “or make sure our ventilatory system is appropriate by ensuring good ventilation, without losing the heat, by using the air exchangers or air purifiers.”

4. Avoid smoking or vaping

“Avoid even secondhand tobacco exposure and avoid vaping,” Dr. Alhariri said. “Smoking irritates your lungs and increases the risk of respiratory illnesses, especially during winter. So, I would say avoid smoking environments, make sure it's very good ventilation inside our houses, or places where we live and make sure you stay away from the irritants, including secondhand tobacco, which will exacerbate your pulmonary symptoms.”

5. Get needed vaccinations

Stay current on any vaccinations. “It protects ourselves from viral illnesses and reduces the risk of the complications if we get infected,” Dr. Alhariri said.

These can include:

• Annual flu vaccinations
• Pneumonia vaccine, especially if you have underlying health conditions or are 50 years or older.
• COVID-19 vaccine and boosters
• RSV vaccine, if you are 60 and older with chronic heart disease, lung disease or a weakened immune system, or if you are 75 years old or older

If You Have Chronic Lung Conditions

If you have a chronic lung condition like asthma or COPD, it's essential to take extra precautions during the winter months.

“I always tell my patients, follow your doctor's advice, and ensure you take all the inhalers or prescribed medication routinely, especially before going outdoors,” Dr. Alhariri said. "Keep yourself warm, dress in layers, especially if you're planning on spending a long time outdoor during the cold month weathers and obviously breathe through your nose."

Pay attention to any changes in your symptoms and consult with your doctor if needed. “If any signs of trouble breathing, then go inside, and then if persistent, notify your medical provider.”

By following these guidelines, you can significantly reduce your risk of respiratory problems and enjoy a healthier winter.