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Science-backed strategies to avoid winter illnesses

2025-12-25 08:57:00, Shëndeti CNA

Most people know the basics of avoiding infection, such as frequent hand washing and covering your face when coughing and sneezing. But research has identified some lesser-known strategies that can also help protect your health during the winter months.

Here's what experts recommend:

Keep indoor spaces properly humidified. According to BBC Science Focus magazine, good ventilation helps reduce the spread of cold and flu viruses, but humidity is just as important.

Dry air from central heating systems allows viruses to survive longer and dries out the protective mucus that coats the eyes, nose and throat, making it easier for infections to spread.

Experts recommend maintaining indoor humidity between 40 and 60 percent to create a healthier environment.

Physical exercise also plays an important role in immune health. Research has debunked the myth that strenuous exercise weakens the immune system.

In fact, physical activity temporarily increases the number of immune cells circulating in the blood. Experts recommend a combination of aerobic exercise, such as brisk walking or jogging, along with resistance or weight training. Building muscle tissue helps support overall immune function.

Vitamin D is another key factor in disease prevention. While vitamin C is often touted for shortening the duration of colds, studies suggest that vitamin D may help prevent infections in the first place. A large global study found that vitamin D supplements may protect against acute respiratory infections.

“Most people understand that vitamin D is critical for bone and muscle health,” says Carlos Camargo of the Department of Emergency Medicine at Massachusetts General Hospital, the study’s lead author. “Our analysis also found that it helps the body fight acute respiratory infections, which are responsible for millions of deaths worldwide each year.”

Nutritionists generally recommend vitamin D3, the form that is more easily absorbed by the body. The appropriate dosage varies based on age and existing vitamin D levels, which can be determined with a blood test.

Getting a flu shot remains one of the most effective ways to stay healthy during the winter. Flu shots aren't just for older adults. The flu can affect people of any age, and even young, otherwise healthy individuals can become seriously ill. The Centers for Disease Control and Prevention recommends that everyone 6 months and older get a flu shot every season, with rare exceptions./ CNA