Cold mornings. Warm sweaters. Endless cups of tea. Winter has its own charm, but let’s be honest, it also brings coughs, colds, dry skin, and that lazy feeling where even getting up to grab water feels like a workout. You probably know this routine already. One week you’re enjoying the weather, and the next, you’re wrapped in a blanket, holding a box of tissues, and wondering how a tiny sneeze took control of your life.
“According to Dr Deepak Soni, Ayurvedic Expert at Tata 1mg, sipping mildly warm water on an empty stomach each morning helps balance Kapha and Vata.”
Staying healthy during winter doesn’t need complicated rules. You don’t need fancy diets or expensive supplements. You just need a little awareness and a few habits that keep your immune system strong and your body comfortable. Think of this as a simple guide, like advice from a friend who’s been through a few winters and learned some tricks the hard way.
Stay Warm, Stay Active
The cold weather makes your bed tempting. It calls you back every time you try to be productive. But when your body slows down, your immune system does too. You don’t need an hour at the gym. A short brisk walk. Stretching for ten minutes. Light exercise while watching TV. Anything that gets your body moving helps boost circulation and keeps your energy up.
Hydrate Even When You Don’t Feel Thirsty
In summer, you drink water without thinking. In winter, you forget. The cold tricks you into believing you don’t need hydration. But your body still loses water, especially when heaters and blankets dry out your skin and throat.
Take small sips throughout the day. Warm water works wonders. Herbal tea counts too, but maybe don’t rely on five cups of sugary chai and call it hydration. Keep a bottle near you. If it sits in front of you, you’ll drink it. Simple trick, big difference.
Strengthen Your Immunity With Food, Not Just Pills
Your body loves real food. The kind your grandmother talks about. The kind you probably ignore until you fall sick. Fresh fruits, leafy vegetables, nuts, seeds, and spices play a huge role in protecting you from winter infections.
Instead of instantly reaching for supplements, try eating foods that naturally support your immune system.
- Ginger keeps you warm
- Garlic fights infections
- Turmeric is like a warrior in a yellow robe
- Honey soothes your throat
- Tulsi tea helps when you feel a cold coming on
You don’t have to follow a complicated recipe. Toss garlic into your regular dishes. Add haldi to milk. Chew a few tulsi leaves. Keep honey at home: small things, easy habits.
Sleep Like It’s Your Job
Winter nights invite long sleep. You’re lucky if you actually take advantage of it. Lack of sleep weakens your immune system faster than the cold wind outside. Good sleep helps your body repair itself, fight infections, and manage stress.
Try keeping your phone away before bed. A warm bath or even warm feet before sleeping helps you relax faster. Don’t underestimate the power of going to bed on time. If you’re constantly stretching your night into early morning hours, your body will complain in the form of a cold, maybe a headache too.
Keep Your Hands Clean
Winter brings lots of festivals, gatherings, and cuddly moments. Also, lots of germs. Coughs and colds spread easily through touch. A quick wash with soap does more good than you think. Use sanitiser when you step outside or shake hands with people who look suspiciously sniffly.
You don’t need to obsess about germs, just be mindful. Germs love winter socialising too. Don’t let them enjoy.
Don’t Ignore Vaccination
The flu virus loves cold weather like we love hot pakoras. If you’re prone to winter infections or live with someone vulnerable, the annual flu vaccine can be a smart choice. It doesn’t make you superhuman, but it reduces the risk of serious infection.
Many people think they don’t need it because “I rarely get sick.” Good for you, but prevention isn’t only for those who fall sick often. It’s for everyone who doesn’t want to risk being out of action for days.
Dress Smart, Not Just Cute
Warm clothing isn’t only about style. Cover your ears, neck, and feet. These parts lose heat quickly. A warm scarf isn’t just an accessory. Socks aren’t just for comfort. Don’t walk barefoot on cold floors, even if it feels adventurous at first. That adventure ends with a cough.
Layering works better than heavy clothing. You can remove layers if you feel warm. And always keep a light jacket handy. Winter weather switches moods faster than your phone notifications.
Manage Stress Before Stress Manages You
Stress isn’t a winter problem alone, but winter makes it a little worse. Shorter days. Less sunlight. More indoor time. You might feel low without even knowing why. Stress weakens your immune system, so it becomes easier to fall sick.
Talk to someone. Step outside for fresh air. Practise deep breathing for a few minutes. Keep your mind calm, and your body will thank you.
Try Simple Natural Remedies
If you do catch a cough or cold, you don’t always need strong medicines. Natural remedies can ease symptoms and comfort you as you heal. A spoon of honey for a sore throat. Warm water with ginger. Steam inhalation when your nose is blocked. Garlic in food. Haldi doodh at night.
These remedies don’t replace medical treatment if you’re really sick, but they support your recovery and make you feel better.
Enjoy The Season, Don’t Fear It
Winter isn’t the enemy. It’s a cozy season. A chance to slow down a bit. Drink something hot. Spend time with friends. Read a book under a blanket. Eat seasonal food like oranges, peanuts, chikki, gajar ka halwa. Your body needs comfort, not paranoia.
Listen to your body. If you feel tired, rest. If you feel cold, cover up. If you’re hungry, eat nutritious food. Small actions add up.
Winter will come every year. You can fight it or you can enjoy it while staying healthy. Choose the second. Your immune system will quietly applaud.
FAQs
Q. Why do we catch colds more often in winter?
Cold weather doesn’t give you a virus, but it makes your body weaker against one. We spend more time indoors, share space with others, and the dry air affects our nose and throat. Viruses spread easily in these conditions, so you get sick faster.
Q. Do home remedies really work for cough and cold?
They help with comfort and recovery. Honey can soothe your throat. Ginger and turmeric support immunity. Steam clears congestion. These aren’t magic cures, but they make the healing process easier and gentler.
Q. Is it necessary to drink warm water in winter?
Warm water helps keep your throat moist, improves digestion, and keeps you hydrated when you don’t feel like drinking cold water. You don’t need piping hot water; just choose what feels comfortable.
Q. Should I exercise if I’m feeling a little sick?
Light movement, like stretching or a slow walk, is fine if you’re only mildly uncomfortable. If you have a fever, body pain, or feel weak, rest. Your body heals faster when you don’t push it too hard.
Q. Can children and older adults take natural immunity enhancers like honey or turmeric?
Yes, but with care. Honey shouldn’t be given to kids under one year. Older adults can have these remedies, but keep the portions moderate. If someone has allergies or a medical condition, ask a doctor first.
Q. Is the flu vaccine safe?
Yes. It’s a simple way to reduce the risk of severe flu. Side effects, if any, are usually mild, like slight arm soreness. If you’re unsure, talk to a healthcare professional who knows your medical history.
(The article is written by Mantasha, Sr. Executive, Clinical Health & Content, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)