How to prevent getting sick from sudden change in weather

As the climate or weather changes, especially when it is sudden, more and more people fall sick. On Monday, Delhi recorded the warmest January day in 4 years. This was followed by rainfall on Tuesday. As the weather keeps changing suddenly from the cold waves to sunny to rainy, your health can also take a toll. Before you know it, you start to feel a scratchy throat and stuffy nose. Here are 5 ways to prevent getting sick during the transition in weather:

It is important to wash your hands regularly. Your hands can carry a plethora of germs from multiple surfaces you come in contact with during the day. Avoid touching your mouth, eyes or ears as it will make it easier for germs and viruses to enter your body. Especially ensure washing hands before eating your food. Use a hand sanitiser in case you are not able to wash your hands with soap and water.

According to a study, people who gargled plain water are less likely to contract an upper respiratory illness, compared to those who do not gargle. You can gargle lukewarm water with a pinch of salt. Gargling is a simple way to wash out the bacteria that might be lingering in your mouth and throat. It is recommended to swish the water around your mouth for 60 seconds and then spit it out.

A study showed that regularly engaging in mild exercise – 45 minutes of exercise for 3 to 5 days per week – can make your immune system more capable of fighting upper respiratory illnesses. Another study showed that those who walked for 35-45 minutes (5 days a week) used only half as many sick days, compared to those with sedentary lifestyles.

Sleep habits and duration can influence your mental as well as physical health. A study showed that those who slept less than 7 hours per night were up to 3 times more vulnerable to catching a cold, compared to those who slept for more than 7 hours. So try to create a sleep schedule for 7-9 hours and stick to it. It is ideal to align your sleep schedule with sunset and sunrise timings.

It is important to stay properly hydrated for maintaining good health during the cold weather, as it is during warm weather. Staying hydrated helps to keep the mucus membranes of your nasal passages moist. This will help them to catch the viral invaders from entering your body. People tend to drink less water during winter time which is why you should consciously remember to keep drinking water throughout the day.

Nutrient-dense foods which are high in antioxidants and have anti-inflammatory properties can help to boost your immunity and protect you from falling sick with the changing weather. Eat foods like dark leafy greens, berries, salmon, and sweet potatoes. Nuts like almonds, walnuts and pistachios can also boost your immunity during the change of season.