Colds, coughing, and other respiratory issues can be exacerbated by extreme air pollution and shifting weather patterns. It takes some preparation to stay strong and secure at this time. You can insulate yourself from abrupt temperature swings by wearing layers, particularly in the mornings when the air is comparatively cooler. Consume a lot of citrus fruits and dark leafy vegetables to strengthen your body’s defenses against illnesses.

Any throat irritation can be reduced by drinking warm herbal teas and using a humidifier to help counteract the dry winter air.

Here are some helpful hints to prevent colds and coughs and to treat their symptoms if they do appear

1. Stay layered and warm

You may lessen your exposure to chilly air by wearing layers and keeping your neck, ears, and chest warm. Wearing layers keeps you warm by trapping air between your clothing, which is particularly useful for lowering your risk of being cold.

2. Maintain a robust immune system

Keeping your immune system robust is essential to preventing recurrent illnesses. including a diet high in antioxidants, zinc, and vitamin C to strengthen immunity. Dark leafy greens and fruits like oranges, guavas, and amla can supply vital nutrients to help your body fight off cold viruses more successfully.

3. Drink herbal teas and warm fluids

Keeping your throat clear and reducing irritation can be achieved by drinking warm liquids. During this time, drink herbal teas, like those brewed with honey, tulsi, and ginger. Ginger and tulsi are said to boost immunity, while honey is a natural cough suppressant that coats and calms the throat. A tiny spoonful of ginger and honey taken many times a day can also help relieve chronic coughs and lessen throat irritation.

4. Gargle with salt water

Gargling with saltwater is a traditional method of relieving sore throats. This helps those who are coughing by reducing edema and clearing the throat of microorganisms.

5. Use a humidifier indoors

Additionally, the dryness of winter air can irritate throats and nasal passages. Maintaining humidity will help reduce throat irritation and avoid respiratory discomfort. You can do this by using a humidifier or just setting a bowl of water in the room.

6. Rest and stay hydrated

Getting enough sleep is essential for healing. While relaxation enables the immune system to fend off infections, hydration aids in the removal of toxins and maintains the moisture content of mucosal membranes. Additional relief from cough and cold symptoms can also be obtained by sipping herbal teas and warm water throughout the day.