Every winter, I’d blame the chilly air and my sinus infection for my frequent colds, but it was actually the cold months which weaken nasal defenses, dry the air, and increase indoor gatherings, making viruses thrive. Now, with better habits and prevention, its easier to manage my symptoms through the frosty seasons.

Perhaps you have heard someone advise you to wrap up during winter to not catch a cold. You would have thought that this saying was entirely baseless because science, indeed, proved that, yes, it's true. Respiratory infections, the common cold among them, are more widespread in winter months. However, this does not mean that it is caused by cold weather. What happens is that it develops conditions that cause higher susceptibility to infections.

In the United States, flu season typically lasts from October till April. According to the estimation of the Centers for Disease Control and Prevention (CDC), in the 2022–2023 flu season, there were approximately 26–50 million influenza cases. But why are people falling sick during winter? Read to understand the reasons:

Why Do We Get Sick in Winter?

Closer Quarters and Poor Ventilation

The simplest explanation arises from human behavior during colder months. As the temperature cools down, we tend to get inside, where we are often much closer to other individuals. Places such as schools, offices, malls, and theaters have poor circulation systems, which provide an easy target for viruses. Common viruses that cause cold and flu spread through droplets that erupt into the air when infected person sneezes or coughs or even talking. These droplets suspended in the air or settle upon highly touched surfaces, which contribute to the spread.

Viruses Thrive in Dry Air

Cold-season air is drier outside as well as inside. Many people use heating systems during winter, which dries out the air in buildings. Researchers have shown that flu and other respiratory viruses remain more stable and transmit more readily in low humidity environments. In addition, dry air reduces resistance in the human body. For example, epithelial cells in our nostrils-the first line of defense against germs-are not so good at flushing out the viruses under such conditions. Cilia-very tiny hair-like structures in the respiratory tract-will also fail to wiggle and throw off germs when the air is too dry.

Cold Weather Weakens Immune Respons

Recently it has emerged that exposure to cold may weaken the immunity of an individual. The key part which filters germs in an individual is his nose. When exposed to cold air, the nasal cells produce less virus-fighting extracellular vesicles; these are tiny sacs trapping viral particles before they can infect the person. This decreased immunity through the nose exposes an individual to infections more.

Humidity Matters

A groundbreaking study in 2019 demonstrated the role of humidity in immune function. Scientists found that mice exposed to dry air conditions (10–20% relative humidity) could not fight flu infections as effectively as those mice in moderate humidity (50%). The study showed that dry conditions affect the movement of cilia and the secretion of interferons, which are chemicals that prevent viral replication. Although this study was conducted on mice, similar effects have been seen in humans.

Peak Seasonal Pattern

Winter coincides with the peak activity of most respiratory viruses, such as the flu, RSV, and even COVID-19. Researchers think that these viruses have evolved to flourish in the cold, dry climate of winter, hence increasing the possibility of transmitting the disease.

How to Prevent Winter Illness

While one can't eliminate the possibility of falling sick completely, you can be prepared for winter illness in the following ways:

1. Maintain Hygiene

Key is proper hygiene practices such as hand washing, covering your mouth when coughing or sneezing, and proper disinfection of surfaces that decrease the spread of viruses.

2. Keep Yourself Healthy

A healthy lifestyle does go a long way in building up your immune system. Stay hydrated, take a balanced diet full of fruits and vegetables, and keep yourself sleeping well and get active through exercises.

3. Stay Home When Sick

Isolation when ill prevents you from spreading germs to others. If you have a cold or flu, keep resting and recovering at home.

4. Maintain Moist Indoor Air

A humidifier can help maintain optimal humidity levels in your home—around 40–50%—keeping nasal passages and other respiratory defenses in top condition.

5. Get Vaccinated

Flu vaccines and COVID-19 boosters are important measures to prevent the severity of disease. The CDC advises that everyone six months and older should get vaccinated, as immunity starts about two weeks after vaccination.

6. Mask Up

Wearing a mask can decrease the transmission of respiratory viruses, especially in crowded indoor environments.

Beyond winter, it's essential to have regular check-ups with your primary care provider to maintain overall health. Together, you can work on a wellness plan that is tailored to your needs, making you better prepared to face flu season and beyond.

Winter itself does not make you sick, but it sets the stage for conditions that do. And by understanding the interplay of cold air, low humidity, and indoor crowding, you can take steps to protect yourself and stay healthy through the chilly months.

Seasonal Patterns of Common Respiratory Viral Infections in Immunocompetent and Immunosuppressed Patients. Pathogens. 2024

Common Cold. John Hopkins.

Low ambient humidity impairs barrier function and innate resistance against influenza infection. Proc Natl Acad Sci U S A. 2019

Being frail comes with age, your joints become weaker, your muscles lose their strength, and your skin slowly loses its elasticity. A lot of people wonder why aging people move so slowly or have difficulty doing simple tasks, but as they age, they realize that it's because there is a constant pain that accompanies moving.

There are a lot of things that can affect aging, something that many people have raised concern over. Certain foods, lifestyle activities and conditions that can age your body and organs faster than their biological age. Experts and studies have explained that to slow this rapid aging, one must incorporate many changes in their life, things like eating unprocessed food, and avoiding foods with excess saturated fats, added sugar and sodium etc., one must also live a healthy lifestyle with proper exercise and healthy choices like early mornings and appropriate sleep.

Coffee Consumption And Healthy Aging

People also suggest one should avoid things like coffee and drinks with excess caffeine. However, a new study shows that it could help you slow down aging. Published in the European Journal of Nutrition, the study suggests that regularly drinking coffee might play a role in delaying physical ageing and frailty. The research indicates that coffee drinkers could potentially experience fewer of the undesirable symptoms associated with getting older.

Specifically, the study revealed that consistently consuming four to six or more cups of coffee (each 125ml) daily is linked to a lower risk of developing frailty in older adults.

What Is Considered Frail and How Does Coffee Affect It?

This study was funded by the Institute for Scientific Information on Coffee (ISIC) and they wanted to find the relationship between coffee consumption and how it is linked to frailty. Using Fried’s five component of frailty, which has been determined as a useful criteria for inpatient assessment by Clinical Interventions in Aging, which are,

• Unintentional weight loss
• Feelings of weakness
• Exhaustion
• Slow walking speed
• Low levels of physical activity.

What Did The Study Find?

Building on previous studies that associated coffee with benefits like improved brain function and protection against inflammation-related diseases, they looked into long term benefits of coffee.

Researchers conducted a thorough seven-year analysis of 1,161 adults aged 55 and over, using data from the Longitudinal Ageing Study Amsterdam (LASA). The study focused on the relationship between how much coffee participants drank and the presence and development of frailty.

The researchers suggested that the antioxidants present in coffee may be a key reason for its potential to reduce frailty. These antioxidants could help lessen inflammation, combat muscle loss (sarcopenia), and protect against muscle damage. Furthermore, coffee might improve how the body uses insulin and absorbs glucose in older individuals. Their findings showed that daily coffee consumption can reduce frailty in older population.

Food Safety Regulations To Keep In Mind

These findings should be considered alongside the European Food Safety Authority's (EFSA) guidelines on caffeine consumption. EFSA considers up to 400mg of caffeine daily (equivalent to three to five cups of coffee) to be a moderate and safe amount for most adults. However, individuals with high sensitivity to caffeine or high blood pressure should limit their coffee intake. The NHS also advises pregnant women to limit their caffeine consumption to no more than 200mg per day, roughly equivalent to two cups of coffee.

Beds are usually considered a safe place for people; it is a place that you can always count on to help you rest and recuperate no matter how tough things get. However, sometimes this safe place can become home to some unwanted guests. While our parents would often urge us to make sure our beds remained clean and no food articles remained on it, sometimes leaving things here and there does not seem like a big concern for us. However, this could also be an invitation for bed bugs to enter the equation.

According to the U.S. Environmental Protection Agency (EPA) bed bugs are public health pests. While they do not transmit any diseases, they can cause our physical, mental as well as economical health to suffer. Severe health consequences to them can include allergic reactions which could be on the spectrum of small rashes to anaphylaxis, which is a full body reaction. It can also cause anxiety, insomnia and impact people’s mental health. However, how does one distinguish bed bug bites to normal insect bites?

NHS Guidance on Bed Bugs and Their Bites

The National Health Service (NHS) highlights that bed bugs can hide in various locations, including bed frames, mattresses, clothing, furniture, behind pictures, and under loose wallpaper. They identify three key signs of a bed bug infestation:

Bites: Often appearing on exposed skin areas during sleep, such as the face, neck, and arms.

Blood Spots: Small spots of blood on bedding, resulting from bites or crushed bed bugs.

Brown Spots: Tiny brown spots (bed bug excrement) found on bedding or furniture.

On fair skin, bed bug bites typically appear red, while on darker skin, they may look purplish and can be less noticeable. Reactions to bites vary; some people experience intense itching and painful swelling. Generally, bed bug bites resolve on their own within a week or two.

How Can You Treat Bed Bug Bites?

To manage bed bug bites, the NHS recommends several self-care measures. Applying a cool, damp cloth to the affected area can help alleviate itching and swelling. It's also important to keep the bite area clean to prevent any potential infections. Finally, resisting the urge to scratch the bites is crucial in minimizing the risk of further irritation or infection. Some over the counter products that you may get for relief may include mild steroid creams like Hydrocortisone cream can help ease the itching associated with bed bug bites. NHS notes that children under 10 and pregnant women should consult a doctor before using hydrocortisone cream. You may also be given Antihistamines, which provide relief if the bites are severely itchy and interfere with sleep.

How Can You Get Rid Of Them?

The NHS suggests that if you have bed bugs, it's best to get in touch with your local council or a pest control company. Getting rid of bed bugs on your own can be really tough because they can hide well and some bug sprays don't work on them. While there are a few things you can try yourself, they probably won't completely solve the problem.

Iron is more than a figure on a blood work report—it's the foundation of a woman's energy. From the moment menstruation begins to the final stages of menopause, a woman's need for iron isn't fixed; it varies, develops, and becomes even more essential. Underestimated and underappreciated, iron is not only vital for maintaining healthy blood but also for making energy, keeping the mind functioning, supporting the immune system, regulating hormones, and maintaining good moods. As women progress through the different hormonal stages of life, fluctuating iron levels can deeply impact their quality of life, making this mineral a non-negotiable part of lifelong health planning.

Iron deficiency is the most common nutritional deficiency on earth, and it disproportionately affects women. An estimated 38% of pregnant women and 29% of non-pregnant women around the world suffer from anaemia—most frequently resulting from iron deficiency. The World Health Organization (WHO) indicates that iron deficiency anaemia (IDA) peaks in reproductive ages, pregnancy, and early motherhood.

This is due primarily to menstruation, in which repeated monthly blood loss drains iron stores, and augmented further in instances of heavy menstrual bleeding (HMB), present in as many as one-third of menstruating women. Iron is still important even after menopause, although for other purposes—maintaining immunity, intellect, and metabolism in the absence of monthly loss.

Menstrual Years

Menstruation makes women aware of their life-long connection with iron. Every menstrual cycle, women lose approximately 30–40 millilitres of blood, which amounts to about 15–20 milligrams of iron. In individuals suffering from HMB, frequently due to fibroids, PCOS, or endometriosis—or for whom no cause is identified—the loss of iron is even greater. Unless replenished by a diet rich in iron or by supplements, the loss can cause fatigue, impaired concentration, pallor, and compromised immunity—typical manifestations of IDA.

Actually, iron lost during menstruation is in the form of haem iron, which is more bioavailable than non-haem iron from plant foods. Nevertheless, regular dietary intake is necessary.

Pregnancy and Postpartum Recovery

While pregnant, a woman's blood supply is increased by almost 50% to supply the developing fetus, placenta, and maternal tissues. This increase drastically elevates the requirement for iron. A deficiency here not only poses a risk to the mother but can influence fetal brain development, birth weight, and preterm delivery risk.

Postpartum, iron is still important. Between delivery blood loss and the iron requirements of lactation, most new mothers are struggling with fatigue and low immunity—not only from sleepless nights but because their iron stores haven't been replenished.

Menopause

Most think that postmenopause, iron is obsolete. Although the monthly blood loss ends, the body continues to need iron for metabolic processes, production of red blood cells, and immune system protection. Further, iron serves to fight off age-related muscle loss and for brain health—two of postmenopausal women's top concerns.

As per Shimpli Patil, Head Nutritionist & Lifestyle Expert, "Even without periods, iron is still essential for vitality, immunity, and brain health. Low iron levels are common in many women not only because of diet but also because of poor gut health and ongoing stress."

It's a myth that simply consuming more iron does the trick. The fact is that iron uptake is a multifaceted process, which depends on gut health, stress, and the availability of inhibitors like calcium, tea, and coffee.

"Many women nowadays are suffering from low iron not just because of nutritional deficiencies but also compromised absorption," Patil says. "So, it's not merely about consuming more iron but making sure the body is indeed absorbing it."

Foods That Naturally Boost Iron Levels

Patil advises a combination of traditional and contemporary nutrition to sustain iron levels:

Garden cress seeds (Halim/Aliv): Small but mighty, particularly when soaked overnight and eaten with lemon juice for maximum uptake.

Moringa leaves: Packed with plant iron and antioxidants.

Dark leafy greens: Spinach, amaranth, dill, and colocasia.

Broccoli: Both high in iron and Vitamin C.

Pumpkin and sesame seeds: Convenient snack ingredients with a mighty iron kick.

Wheatgrass: Rich in "green hemoglobin."

Dried fruits: Dates, raisins, and figs make excellent instant iron boosters.

Organ meats: Especially liver, when obtained responsibly.

Tips to Maximize Iron Intake

To make the most of your iron-rich foods:

• Always combine iron sources with Vitamin C (consider: lemon juice, oranges, amla) to maximize absorption.
• Avoid tea, coffee, and milk an hour before or after an iron-rich meal to avoid interference with absorption.
• Consider supplements if you are at high risk or have a diagnosed deficiency, under medical guidance.

Why Iron Count Is About More Than Numbers?

"Iron isn't only about lab tests. It's about energy, clarity, healthy hair, radiant skin, and bouncing back," states Patil. "Healing occurs when we feed with simple, seasonal foods, and care for the gut."

Women need to be in charge of their iron requirements at all stages—by tuning into their bodies, seeing experts, and making informed food choices. And for goodness' sake, iron isn't all about blood—it's the building block of life and health for every woman.

Ms Shimpli Patil is the Head Nutritionist & Lifestyle Expert at Luke Coutinho Holistic Healing Systems (LCHHS) in India