Winter Respiratory Wellness: 5 Strategies to Keep Your Lungs Strong

Even here in the Dallas-Fort Worth area, the hot, humid weather of summer eventually gives way to colder, drier air in the wintertime. Chillier temps and a more desiccating environment can take a toll on your airways, especially if you have a chronic condition like asthma or COPD. 

In this month’s blog, our expert team at Fivestar Pulmonary Associates explains how the winter season can impact your lungs and five effective ways to support and protect your respiratory wellness until spring arrives. 

Winter and your respiratory system

Compared to the warmer weather of milder seasons, winter can be hard on your airway and lungs — particularly if you have a condition that makes you more sensitive to the chillier temps and drier air. 

Whether you have an obstructive lung disease like asthma or COPD, or a restrictive lung disease such as sarcoidosis, the winter season can cause airway:

Irritation

Colder, drier air can cause the protective fluid in your airways to evaporate faster, leading to irritation and inflammation that may trigger burning sensations or an ongoing cough.

Narrowing

At the same time, colder weather can prompt airway narrowing (bronchoconstriction) by causing the muscles around your airways to contract and tighten more than usual, making it harder to breathe.

Clogging

Dry, irritated airways produce more mucus to protect their tender lining, but winter mucus tends to be thicker, stickier, and more likely to impede airflow and breathing.

Spasms

Days and weeks of seasonal lung irritation can trigger spasms in your bronchial tubes (bronchospasms), which are common with conditions like asthma and COPD. 

Other winter respiratory challenges

During the winter months, many people spend more time indoors, where indoor allergens and other airborne irritants are more concentrated, and germs spread more easily. 

Viral infections

Cold weather can weaken your lungs’ defense mechanisms, making them more susceptible to infection and illness during the increased viral activity of cold and flu season. These same risk factors can also elevate your odds of developing complications like pneumonia. 

Indoor irritants 

Keeping windows mostly closed through the winter season concentrates dust, mold, pet dander, and other indoor allergens, worsening respiratory issues. At the same time, warm indoor heating further dehydrates the air, compounding environmental irritation. 

Protecting your respiratory wellness 

To support optimal respiratory wellness throughout the winter season, we recommend focusing on the following five protective and preventive strategies:

1. Protect your airways outdoors

When you’re heading outside on colder winter days, wear a scarf or mask over your nose and mouth to trap warmth and moisture in your airway. Breathe through your nose, not your mouth — your nasal passages act as a natural humidifier, warming and moistening cold air (and filtering irritants) before it reaches your lungs.

If you exercise outdoors, start with a gradual warmup to help your lungs adjust to the colder temps. Because winter air can trap pollutants (i.e., vehicle emissions) closer to the ground, monitor the air quality index (AQI) and limit your time outside when levels are high. 

2. Manage indoor air quality

Regularly open windows around your home for a few minutes to cycle out stale air and reduce indoor pollutants. Use a HEPA air purifier to remove dust, allergens, and fine particles, and avoid using strong cleaning chemicals and scented candles. 

Keep indoor humidity between 30–50% by placing humidifiers in your most frequented spaces (i.e., bedroom, living room, office). Keep them clean to avoid mold growth. 

3. Prevent infection and illness

Stay current on recommended immunizations to protect yourself against seasonal threats. Most people should get an annual flu shot along with the most current COVID booster; for those who are eligible, pneumonia and/or RSV vaccinations may also be recommended.

Maintain good hygiene, washing your hands for at least 20 seconds with soap and water, to reduce the spread of rhinoviruses (i.e., the common cold). 

4. Make healthy lifestyle choices

Don’t smoke or vape — or spend time around those who do. The airway-irritating chemicals emitted by either can leave you more vulnerable to lung disease exacerbations (i.e., asthma attacks) as well as infection and illness. 

Regular exercise keeps your body and your respiratory system strong; opt for indoor workouts on very cold or polluted days. Stay hydrated by drinking plenty of fluids to help thin out your mucus. Healthy eating patterns, regular sleep, and stress management support respiratory wellness through improved immune function. 

5. Stay mindful and vigilant 

If you have a lung condition like asthma or COPD, be extra mindful with these strategies. Continue to follow your prescribed management plan, including preventive guidance for avoiding exacerbations, such as using your quick relief inhaler 20-30 minutes before venturing out into the cold. 

Your partner in good pulmonary health

Ready to breathe easy all season long? Our board-certified pulmonologists are here to help. Schedule a visit at your nearest Fivestar Pulmonary Associates office in Allen, McKinney, or Plano, Texas, today.