When the weather gets cold, how to deal with allergies and asthma and stay healthy

Many people look forward to the colder weather when the air gets crisp and the mornings feel a little quieter than usual. But for people with asthma or allergies, winter can feel more like a challenge than a cozy time.

If you’ve ever gone outside on a cold day and felt your chest tighten, or if your allergies have gotten worse even when flowers aren’t blooming, you’re not the only one. Cold weather brings its own set of triggers, and knowing what they are is the first step toward getting your health back on track.

Let’s talk about why winter can be hard and what you can do to make it easier to breathe during the cold months.

Cold Weather Makes Allergies and Asthma Worse

1. Cold, Dry Air

Air that is cold is naturally dry, and dry air can make your airways feel tight, cough, and wheeze. People with asthma are especially sensitive to sudden changes in temperature. For example, going from a warm room to freezing air can make their symptoms worse.

2. More Time Inside

We stay inside more when the weather gets colder. Sadly, indoor spaces are full of allergens like:

Dust mites

Mold spores

Dander from pets

Things that pollute the air inside

In the winter, heating systems work harder, which spreads dust and makes allergies and asthma worse.

3. More respiratory infections

In the winter, colds, flu, and seasonal viruses are more common. They can also make inflammation in the airways worse. Even a small infection can make asthma symptoms worse or make allergies worse.

How to Deal with Asthma and Allergies When It’s Cold

1. Outside, cover your mouth and nose.

A scarf or a face mask that lets air through helps warm the air before it gets to your lungs. This small change can make a big difference in how often your asthma attacks happen when it’s cold outside.

2. Keep the air in your home clean

An air purifier with a HEPA filter is best.

Regularly clean or change the filters in your HVAC system.

Use a vacuum with a good filter to get rid of pet dander and dust mites.

To keep mold from growing, keep the humidity between 30% and 50%.

3. Keep taking your medicines

Stick to what your doctor says:

Inhalers

Medications for allergies

Long-term asthma medications

Stopping your medicine in the winter can cause flare-ups when you least expect them, even if your symptoms seem mild.

4. Be careful of things that can cause viruses

Help your immune system by:

Washing your hands a lot

Getting enough sleep

Keeping hydrated

Considering seasonal vaccines (as recommended by your doctor)

It’s easier to keep respiratory symptoms under control when your body is strong.

5. Cut down on allergens inside

Once a week, wash your sheets in hot water.

Dust a lot, especially around fans and vents.

Keep pets off the bed if you’re sensitive to dander.

Consider using dust-mite-proof pillow and mattress covers.

Small habits can make a big difference in day-to-day comfort.

6. Stay Active—But Smart

Exercise is important, but cold air can make workouts more difficult. Try:

Exercising indoors when temperatures drop below freezing

Warming up slowly

Using a rescue inhaler before activity (if directed by your doctor)

When to Seek Help

If winter symptoms feel more severe than usual, or if you notice:

Frequent wheezing

Shortness of breath

Persistent coughing

Difficulty sleeping due to breathing issues …it may be time to revisit your asthma or allergy management plan with a healthcare professional. Cold weather can change how your body responds, and a quick adjustment in treatment can make the season much more manageable