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

There was a time when skincare felt like a competitive sport. People layered acids, scrubbed their faces raw, and measured success in stings, peels, and redness. But times are changing. A new, science-backed wave is sweeping in, one that values results without leaving your skin feeling like it has been through a survival reality show.

From Shelf Overload to Skincare Simplicity

The modern approach is a gentler, more measured one: using well-formulated products that are kind to the skin barrier but still pack enough punch to make a visible difference. And the best part? You only need a few steps, not a 12-item shopping list.

The Four Steps That Actually Work

Malini Adapureddy, Founder of Deconstruct Skincare, swears by a routine that’s simple enough to remember before coffee and effective enough to see results in weeks. Designed for Indian skin and climate, this four-step method covers the essentials: cleansing, treating, moisturising, and protecting.

Step 1: The Clean Slate

Step 2: The Targeted Glow Shot

Unlike some actives that feel like they’re burning through your soul, this combination is gentle enough for daily use.

Step 3: The Barrier Hug

Step 4: The Non-Negotiable

Why Gentle Works Better Than You Think

Consistency is the secret here. When your skin isn’t constantly fighting irritation, it can focus on repairing itself, building resilience, and looking better over time.

If you’ve been coughing for weeks, blaming it on “lingering winter sniffles” or chalking it up to “just getting older,” it might be time to step away from the cough syrup and lean in for some uncomfortable truth. Your cough could be more than a seasonal annoyance. In rare but serious cases, it could be a red flag for a life-limiting condition called pulmonary fibrosis.

What is Pulmonary Fibrosis?

In plain terms, “pulmonary” means lungs, and “fibrosis” means scarring. It’s a serious, progressive condition where lung tissue becomes scarred and stiff, making it increasingly hard to breathe.

Reportedly, there’s currently no cure. Treatments exist, but they mainly slow down the damage rather than reverse it. The sooner you get diagnosed, the better your chances of managing symptoms and that’s where spotting the signs early is crucial.

Symptoms to Watch For

Shortness of breath (especially when climbing stairs or speed-walking to catch the bus)

Why That Cough Happens

Coughing is your body’s bouncer, booting out anything that might harm your lungs — dust, smoke, rogue crumbs, the works. The process involves your vocal cords clamping shut, then snapping open with a burst of air.

With pulmonary fibrosis, this reflex can get stuck on a loop. Coughing irritates the vocal cords, which makes you cough more, which irritates them further, a vicious cycle that can turn even a quiet cup of tea into a coughing fit.

The Four Flavours of Cough

Acute cough – Lasts less than three weeks; often tied to infections or irritants.

Coughs can also be:

Dry/unproductive – Triggered by things like temperature changes, dusty air, or laughing.

Who’s More at Risk?

While pulmonary fibrosis can happen to anyone, your risk might be higher if you:

Are over 50

Managing the Cough

A pulmonary fibrosis cough often doesn’t respond to standard cough medicines. Instead, treatment usually focuses on easing symptoms and improving quality of life.

Your doc may recommend alternative medications used for chronic cough in other conditions. These don’t cure the scarring but can make the coughing less intrusive. They’ll also want to check for other contributing factors like acid reflux, sinus issues, or side effects from medication, because if those are making things worse, tackling them can help.

Everyday Coping Tricks

While you work with your doctor, you can try a few lifestyle tweaks to manage coughing fits:

Avoid smoky, dusty, or heavily polluted spaces

Pulmonary fibrosis is rare, but catching it early can mean more treatment options and better management. Plus, you’ll finally know whether your cough is from a stubborn cold or something that needs closer attention. Your cough could be a harmless side effect of a dusty ceiling fan or it could be your body waving a red flag.

If you’ve ever stared at a packet of mixed nuts wondering whether to sprinkle them over your porridge or just eat them by the handful, here’s your permission slip: go for it. According to Dr Sarah Berry, a professor at King’s College London and Chief Scientist at ZOE, nuts and seeds are not just snackable; they are good for cholesterol crunching. In fact, swap some of your less healthy fats for these nutritional powerhouses, and you could lower your cholesterol by up to 10 per cent in just 10 days. That is faster than most fad diets.

The 10-Day Cholesterol Challenge

High cholesterol often feels like one of those invisible problems, until it suddenly is not. It can quietly build up in your arteries, increasing the risk of heart attacks and strokes. But Dr Berry, during an appearance on the Zoe podcast, said that you can make a real difference in under two weeks by tweaking, not overhauling, your diet. It’s not about eating less fat; it’s about eating the right kind of fat.

And this is where most people get it wrong. “Don’t do a low-fat diet,” Dr Berry warns, calling the idea “radical” to anyone still following decades-old advice. Instead, aim for a moderate-fat diet rich in polyunsaturated and monounsaturated fats—exactly the kinds you’ll find in nuts, seeds, and certain oils.

Why Low-Fat Diets Miss the Point

It is tempting to think cutting fat will cut cholesterol, but Dr Berry explains that’s a trap. Not all fats are bad. Saturated fats, found in red meat and some processed foods, can push LDL cholesterol—often dubbed “bad” cholesterol—into dangerous territory. But polyunsaturated fats, abundant in seeds, seed oils, and many nuts, do the opposite.

Simply adding nuts to your meals, whether as a snack, salad topping, or nut butter, can slash LDL cholesterol by 5 to 10 per cent. You have to make a swap. This benefit comes from replacing “harmful” fats, like those in certain animal products and fried foods, with healthier plant-based fats.

Seeds: The Cholesterol Fighters

Sunflower seeds, flaxseeds, chia seeds—they’re all loaded with polyunsaturated fatty acids that support heart health. Stir them into yoghurt, blend them into smoothies, or scatter them over roasted veggies. You’ll barely notice the extra effort, but your arteries will thank you.

Seed oils, like sunflower and flaxseed oil, can also be smart choices in moderation, adding healthy fats to your cooking without the cholesterol-raising impact of certain animal fats.

Rethinking Dairy, Meat, and Carbs

Dr Berry isn’t out to demonise all animal products. Fermented dairy like yoghurt and cheese gets a surprising green light. These foods, she says, don’t have the cholesterol-raising effect you might expect from their saturated fat content. That’s not permission to live on brie and cheddar, but it is a reason to stop fearing your cheese board.

Red meat, however, is a different story. Packed with saturated fats, it’s a direct contributor to rising cholesterol levels. Swapping steak nights for lentil stews or chickpea curries a couple of times a week could make a noticeable difference to your numbers.

Then there’s the carbohydrate conundrum. The real trouble lies with refined carbs like white bread, white rice, and sugary snacks. These are rapidly processed by your body and can be converted into triglycerides, which worsen cholesterol profiles. But whole grains are firmly in the “good for you” column. Wholegrain bread, brown rice, oats, and quinoa can help improve cholesterol levels when they replace the refined stuff.

Building Your 10-Day Cholesterol Menu

Swap your morning white toast for porridge topped with walnuts and chia seeds. Your mid-morning biscuit could become a small handful of almonds. At lunch, toss sunflower seeds into your salad, and use olive or sunflower oil for dressing. Dinner might feature grilled salmon or chickpeas instead of steak, with a side of quinoa instead of white rice.

Why This Works So Fast

Cholesterol levels can be surprisingly responsive to dietary changes. LDL cholesterol particles are constantly being produced and cleared from your bloodstream. When you replace saturated fats with healthier fats, you improve your body’s ability to remove LDL cholesterol. Combine that with reducing refined carbs and upping your wholegrain intake, and the improvement can be measurable in just days.

Dr Berry’s advice is refreshingly realistic: no calorie counting, no extreme restrictions, just sensible swaps. It’s about building habits you can maintain beyond the initial 10 days, keeping your cholesterol low for the long haul.

Forget the idea that lowering cholesterol means bland food and joyless salads. With nuts, seeds, and the right fats, you can eat deliciously and still give your heart a health boost in record time.