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Seasonal Respiratory Wellness: How to Keep Your Airways Healthy Through Cold and Flu Season

A practical checklist for the colder months.

Quick answer

Respiratory challenges rise in autumn and winter because people spend more time indoors together, cold dry air dries out the airway lining, and vitamin D levels fall with less sunlight. To keep your airways healthy, get vaccinated against flu and other recommended illnesses, wash your hands often, keep indoor humidity at 30% to 50%, sleep 7 to 9 hours, stay active, eat plenty of fruit and vegetables, check your vitamin D status and avoid smoke.

Key takeaways

Every autumn, coughs and colds start circulating. Your airways can't avoid every germ, but you can give your defences the best chance.

Why winter is tougher on the airways

More time indoors

Closed windows and crowded rooms make it easier for respiratory germs to spread.

Cold, dry air

Dry air dries out the protective mucus layer, making it harder for the airways to trap and clear germs.

Less vitamin D

With less sunlight, the skin makes less vitamin D, which plays a role in immune function.

Seasonal checklist

ActionWhy
Get recommended vaccinesFlu and other respiratory protection
Wash hands oftenFewer germs reach the nose and mouth
Humidity 30–50%Keeps airway lining moist
7–9 hours of sleepSupports immune function
Stay activeSupports circulation and lungs
Check vitamin DLevels often fall in winter
Avoid smokeProtects airway cilia

Daily airway support

Research has linked vitamin D supplementation with fewer respiratory infections, especially in people with low levels, and umckaloabo (Pelargonium sidoides) has been studied for respiratory support in Europe. LungExpand Pro includes both, together with ivy leaf, mullein, coltsfoot, serratiopeptidase and peppermint oil, in one tablet a day.

See a doctor for a high fever, symptoms lasting more than 10 days, shortness of breath or chest pain, or if you have a lung or heart condition and get a respiratory infection.

Sources

  1. Martineau A.R. et al. – "Vitamin D supplementation to prevent acute respiratory tract infections," BMJ, 2017.
  2. CDC – "Preventing respiratory illnesses."
  3. Kudo E. et al. – "Low ambient humidity impairs barrier function and innate resistance against influenza infection," PNAS, 2019.

Common questions

Why do respiratory infections rise in winter?

More indoor crowding, dry air and lower vitamin D levels.

Does vitamin D help in winter?

Studies link vitamin D supplementation with fewer respiratory infections, especially when levels are low.

What humidity protects the airways?

About 30% to 50% indoors.

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