Season change making you sick? 7 common mistakes to avoid as mornings turn colder

New Delhi: That slight morning chill is officially back. The fan suddenly feels a little too fast, getting out of bed needs extra motivation, and the hoodie that has been sitting at the back of the wardrobe is finally making a comeback. But the transition from warmer days to cooler mornings can also bring the familiar chorus of sniffles, sore throats and coughs.

Cold weather itself doesn’t give you a viral infection. However, seasonal changes can create conditions that make respiratory infections easier to spread, particularly as people spend more time indoors. Some everyday habits can make matters worse.

So, before you blame that cold morning for your next bout of sneezing, here are seven mistakes worth watching out for.

7 mistakes that can make you fall sick

Speaking exclusively to News9 Digital, Dr (Major) Rajesh Bhardwaj, Consultant, MedFirst ENT Centre, explained, “As temperatures begin to drop, many people start experiencing sneezing, a runny nose, sore throat, cough and breathing discomfort. Seasonal transitions can be challenging for the body, particularly for children, older adults and people with existing respiratory conditions. While cold weather itself does not cause infections, it can create conditions that favour the spread of respiratory viruses. Certain everyday habits can also increase our risk of falling sick.

Here are seven common mistakes people should avoid:

Not dressing according to the weather: Stepping out early in the morning without adequate warm clothing can expose the body to sudden temperature changes. Wear comfortable layers, especially covering your chest, neck and head.

Skipping hydration: People tend to drink less water during colder months because they don’t feel as thirsty. However, dehydration can dry out the throat and nasal passages. Maintain adequate fluid intake throughout the day.

Ignoring hand hygiene: Touching your eyes, nose and mouth with unwashed hands can transfer infectious germs. Wash your hands regularly, particularly after returning from crowded places.

Keeping windows shut all day: While it is tempting to keep homes completely closed to retain warmth, poor ventilation can allow respiratory viruses to circulate indoors. Ensure adequate ventilation whenever possible.

Ignoring early symptoms: Persistent sneezing, sore throat, cough or fever should not automatically be dismissed as a seasonal change. Pay attention to symptoms, particularly if they worsen.

Neglecting sleep and nutrition: Irregular sleep, poor dietary habits and inadequate nutrition can affect the body’s ability to maintain normal immune function. Eat balanced meals, include seasonal fruits and vegetables, and get sufficient rest.

Self-medicating: Taking antibiotics or over-the-counter medicines without understanding the cause of symptoms can do more harm than good. Most common colds are viral, and antibiotics do not treat viral infections.

“People with asthma, COPD, heart conditions and weakened immunity should be particularly careful during seasonal transitions. Maintaining hand hygiene, staying hydrated, dressing appropriately and getting recommended vaccinations can help reduce the risk of infections. If you experience breathlessness, chest pain, persistent high fever or worsening symptoms, seek medical attention rather than waiting for the illness to settle on its own,” Dr Bhardwaj added.

Simple winter immunity routine

Start with the basics. Dress for the actual weather rather than what the afternoon temperature looked like yesterday. Keep drinking water even when you’re not constantly thirsty. Give your room some ventilation, prioritise sleep and wash your hands after travelling or spending time in crowded spaces.

And most importantly, don’t treat antibiotics as a quick fix for every cough or sore throat. Antibiotics work against certain bacterial infections, not viruses such as those responsible for most common colds.

Seasonal sniffles may feel routine, but symptoms shouldn’t always be brushed off as “just the weather”. Children, older adults and people with respiratory or other underlying health conditions may need extra attention.

Disclaimer: This article is intended for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis or treatment.