Indoor Air & Nasal Health Tips for Winter – Optimize Your Space


Welcome to the crossroads of comfort and health—the often overlooked connection between indoor living and the well-being of your nose. As winter wraps us in its chilly embrace and we retreat indoors, it’s crucial to consider how the sanctuaries we call home impact our nasal health. Dry heat and stuffy rooms can turn our nasal passages into a battleground for colds and flus. Stay tuned as we uncover why keeping a moist nose matters more than you might think, and how you can shield your sniffles this winter season.

Indoor environments & nasal health

The relationship between indoor environments and nasal health becomes particularly relevant during the winter months. As people spend more time indoors due to colder weather, the physical proximity increases, leading to a higher transmission rate of colds and flus. An important point to note is that despite common beliefs, individuals who are sneezing and coughing are contagious regardless of the stage of their cold or flu. The data shows that if these symptoms are due to a cold or flu, the person in question is indeed capable of transmitting the virus.

Indoor air tends to be drier, especially during the winter when heating systems are used. While cold outdoor air is also dry, indoor heating exacerbates this dryness and affects our nasal passages. Warmed air holds less humidity, and this is problematic since our nasal passages are a primary defense against viral infections. Maintaining healthy nasal passages is critical to protecting ourselves from colds, flus, and other infections. One way to preserve the mucosal lining of our noses, which serves as a physical trap for pathogens, is to ensure we’re breathing humidified air.

Additionally, regular nasal breathing, as opposed to mouth breathing, reinforces the natural defenses of our respiratory system. The physical barriers within the nasal passages, such as nose hairs and the mucosal lining, along with the microbiome present, play a vital role in preventing infections. Humidifying the air we breathe, especially at night, can help support our body’s ability to fight off illnesses. For those spending considerable time indoors, using an air humidifier could help in mitigating the risk of contracting colds and flus.

Furthermore, studies have shown that individuals who predominantly breathe through their noses are less likely to get colds and flus compared to those who breathe through their mouths. Mouth breathing has been linked to a higher prevalence of allergies and illnesses. Keeping the nasal passages hydrated and promoting nasal breathing, therefore, appears to be beneficial for overall health and reducing the likelihood of getting sick.

Given that our daily environment continually exposes us to various infections, it’s critical to maintain resilient immune defenses through physical barriers and healthy habits. While outdoor exposure to cold air may not increase susceptibility to viruses if no one else is around, once indoors, dried-out nasal passages from cold air make us more vulnerable to illnesses spread by others. Taking measures to rehydrate the nasal and oral passages, such as hot showers or steam rooms, after being outside can be advantageous.

The podcast also hints at the broader implications of body temperature on health, particularly the potential protective role of fevers in combating infections and the nuanced discussion surrounding temperature regulation, cold exposure, and hyperventilation breathing techniques in relation to immune health. The full episode on colds and flus promises to delve deeper into these topics, offering more insights and strategies to prevent and manage infections during the winter months.


As winter confines us indoors with drier air, our nasal health is at stake. Remember, maintaining humidified environments and practicing nasal breathing are key to sustaining our mucosal defenses against colds and flus. Prioritize your nasal well-being to protect yourself during these enclosed months; it’s a small step with a significant impact on your overall health. Keep the air moist and breathe through your nose – your body’s natural barrier will thank you.

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