Staying well in the cold could mean fewer asthma attacks, COPD attacks or flare ups of your lung condition, or trips to the GP or hospital.
In a recent Asthma + Lung UK survey, 7 in 10 people told us that cold air worsened the symptoms of their lung condition. There are several reasons for this:
Is Cold Weather Bad for Your Lungs?
Yes, cold weather can have a negative impact on your lungs, especially if you have a pre-existing lung condition.
Airway Narrowing: Cold air can cause the airways to constrict, which may lead to increased mucus production, making it harder to breathe.
Dry, Irritating Air: Cold, dry air can irritate the airways, often causing symptoms like wheezing, coughing, and breathlessness to worsen.
Lowered Immune Defenses: Cold weather can weaken the immune system, increasing vulnerability to respiratory infections, such as colds and flu. Spending more time indoors during winter can also contribute to the spread of these infections.
Tips for Staying Well in Cold Weather
Though it’s tempting to stay indoors, going outside can still be beneficial for your mental health. Here are a few tips to protect your lungs when the temperature drops:
Protecting Your Airways
Warm the Air: Breathe in through your nose and out through your mouth, as this helps warm and humidify the air before it reaches your lungs.
Cover Your Nose and Mouth: Wearing a mask or loosely wrapping a scarf around your nose and mouth can help warm and moisten the air you breathe in.
Preparing for the Outdoors
Check the Weather: If it’s extremely cold or windy, consider staying indoors. If you do go out, monitor yourself for any symptoms.
Dress Warmly: Keep your head, hands, and feet warm with a hat, gloves, and extra socks. Wearing several thin layers, such as thermal underwear, can help insulate you better than one thick layer.
Go with a Buddy: If you’re worried about being outside in the cold, go with someone or ask a friend to check in on you.
Following these tips can help reduce flare-ups, minimize respiratory symptoms, and support your overall lung health through the winter.
Staying Warm at Home for Better Lung Health
Cold air can affect your lungs even when you’re indoors, so keeping your home warm is essential. Aim to heat the rooms where you spend the most time—such as the living room or bedroom—to at least 18°C. A thermometer can help you monitor the temperature.
Here are some free or low-cost ways to keep warm indoors:
- Hot Drinks: Drink hot beverages throughout the day to help maintain body warmth.
- Blankets and Hot Water Bottles: Wrap up in blankets or use hot water bottles when sitting or lying down.
- Close Bedroom Windows at Night: Keep cold air out by closing windows, especially in the bedroom at night.
- Use Draft Excluders: Place draft blockers under doors to prevent cold air from entering and warm air from escaping.
- Stay Active: Avoid sitting still for long periods; move around or stretch your arms and legs to help keep your body warm.
- Eat Regular Hot Meals: Eating regularly, including at least one hot meal a day, helps your body generate warmth. You may also qualify for support with food costs.
These tips can help keep your home cozy, which in turn may help prevent lung irritation and keep your respiratory system healthier during colder months.
Keep active
It might be difficult to stay motivated in winter, but try and stay as active as you can.
If you have a lung condition, physical activity can help to improve your quality of life and help you manage your condition. It will also help you generate body heat and stay warm.
Respiratory Infections in Winter
You’re more likely to catch respiratory infections during the winter months, particularly as you may spend more time socialising indoors for the festive season. Infections that are common in winter include:
Colds
Flu
COVID-19
Bronchiolitis and respiratory syncytial virus (RSV)
Chest infections, including pneumonia
These infections can worsen lung condition symptoms. In fact, a recent survey found that 3 in 4 people with lung conditions experienced symptom flare-ups after contracting colds or flu.
Lowering Your Risk of Infections
To reduce your risk of infection, consider the following:
Hand Hygiene: Wash your hands regularly to remove germs.
Ventilation: Keep windows open when possible to improve air circulation, especially when with others indoors.
Choose Well-Ventilated Areas: Try to meet people in spaces with good ventilation, as viruses can accumulate in poorly ventilated spaces.
Get Your Winter Vaccines
Vaccination is a key way to protect yourself and those around you from severe illness. Most people with lung conditions are eligible for free winter vaccines:
Flu Vaccine: Protects against seasonal flu strains.
COVID-19 Booster (Autumn): Helps reduce the risk of severe COVID-19 during the winter season.
Pneumonia Vaccine: Provides long-term protection against some types of pneumonia.
RSV Vaccine: Newer vaccines are available for respiratory syncytial virus, especially recommended for vulnerable populations.
By following these steps and staying vigilant about hygiene, you can help keep respiratory infections at bay and manage your lung health better through the winter.
You can get more information from NHS about winter vaccination programme
Winter vaccinations and winter health – NHS
Indoor Air Pollution and Your Lungs
Indoor air pollution can be more prevalent in the winter, with increased use of wood-burning stoves, cleaning products, central heating, and scented candles, all of which may worsen lung condition symptoms. To help reduce exposure to indoor air pollution:
- Limit the use of wood-burning stoves, scented candles, and strong cleaning agents when possible.
- Ensure good ventilation by occasionally opening windows or using exhaust fans.
Fireworks
Firework smoke and chemicals can trigger asthma attacks or lung condition flare-ups. Consider keeping a safe distance or watching from indoors to avoid smoke exposure.
Smoking and Vaping
The holiday season can lead to increased social smoking and vaping. Both passive and active smoking harm your lungs, so try to avoid smoke-filled areas or request friends and family to refrain from smoking around you. Quitting smoking remains one of the best actions for lung health, and resources like the NHS savings calculator can help you stay motivated.
Managing Festive Stress
The busy holiday season can lead to stress, which may worsen lung symptoms. Prioritize self-care and rest:
- Pace yourself with social engagements.
- Communicate your needs and triggers with friends and family.
- Consider having people visit you at home for a more comfortable environment.
For mental health support, many organizations offer helplines and resources, although these may close briefly over the holiday period.
Choosing a Christmas Tree
If you celebrate Christmas, consider whether a real or artificial tree is better for your lungs:
Real Trees: Can bring in pollen and mould spores. Shake and rinse the tree before bringing it indoors and keep it in a cool area. If your symptoms worsen, switch to an artificial tree.
Artificial Trees: May collect dust in storage. Wipe them down and store them in airtight containers to minimize dust accumulation.
Festive Checklist
Medication: Check expiration dates and ensure you have enough to last through holiday closures.
Pharmacy and GP Availability: Know the opening hours for local healthcare providers or register for NHS online services for easier access to refills and appointments.
Self-Management Plan: Keep an up-to-date self-management plan with you; resources are available for various conditions, such as asthma, COPD, and bronchiectasis.
Stay Active and Eat Well : Physical activity can help manage lung conditions. Enjoy festive foods but try to maintain balanced nutrition for lung and overall health.
This checklist can help you better manage your lung health through the winter holidays, making sure you’re prepared and protected as you celebrate.