Erratic weather, with sudden shifts from hot outdoor temperatures to cold air-conditioned rooms or getting caught in the rain, often leads to discomfort. People frequently experience symptoms like a dry, sore throat, stuffy nose, sneezing, and fatigue. These symptoms can stem from irritation due to dry air, dust, allergies, or respiratory virus infections. While changing weather does not directly cause viruses, it can irritate mucous membranes and alter daily routines, increasing exposure to pathogens, such as spending extended periods in enclosed spaces or large gatherings.

The nose plays a vital role in warming, humidifying, and filtering air before it reaches the respiratory tract. When mucous membranes become dry, inflamed, or frequently exposed to irritants, symptoms like itching, burning, and stuffiness can intensify. Individuals with allergic rhinitis, asthma, chronic lung diseases, smokers, or those who regularly work in air-conditioned environments should pay closer attention to these changes.

**Limit sudden temperature changes:** Set air conditioners to a comfortable level, avoiding direct airflow onto the face and neck for prolonged periods. After being outdoors in the heat or getting wet in the rain, dry off, change damp clothes, and allow a few minutes for your body to adapt before entering a cold room. Air conditioner filters require regular cleaning. Rooms should also be ventilated when external conditions permit, especially after being occupied by many people.

If using a humidifier, users must change the water and clean the device according to the manufacturer's instructions. Dirty water tanks can disperse microorganisms through the mist. Excessively humid rooms also create conditions for mold growth, so avoid running the machine continuously solely due to a dry throat.

Erratic rainy and sunny weather, coupled with frequently moving between outdoor heat and air-conditioned rooms, can lead to dry, irritated nose and throat. *Photo: Vecteezy*.

**Drink water regularly and practice proper nasal hygiene:** Water helps reduce dry mouth, especially for those who speak frequently or spend long periods in air-conditioned environments. Warm beverages can soothe a sore throat but do not replace medication once an illness has developed. Alcohol, tobacco, and smoke easily irritate mucous membranes and should be limited.

For a dusty or mucus-filled nose, saline drops or sprays can be used as directed. Individuals performing nasal rinses with a specialized pot must use distilled, sterile, or previously boiled and cooled water. The US Centers for Disease Control and Prevention (CDC) warns against using direct tap water for nasal rinsing, as some microorganisms in it can cause severe infections when entering through the nasal passages. Rinsing devices must be cleaned, dried after each use, and not shared.

Rinsing the mouth with clean water or an appropriate solution can help cleanse the oral cavity. Avoid using overly concentrated salt water or overusing strong antiseptic solutions multiple times daily, as this can cause dryness, burning, and make it difficult to recognize existing mucosal damage.

**Reduce exposure to dust and sources of infection:** When air quality is poor or traveling through dusty, smoky areas, wear a mask that fits snugly over the nose and mouth. Masks also provide an additional layer of protection in crowded places, enclosed rooms, or when near people who are coughing or have a fever. The CDC recommends frequent handwashing, covering your mouth when coughing or sneezing, and cleaning high-touch surfaces to reduce the risk of respiratory virus transmission. At home and work, opening windows or using appropriate ventilation systems helps limit pathogen accumulation in enclosed spaces.

**Maintain stable sleep and regular meals:** Chronic sleep deprivation, skipping meals, excessive alcohol consumption, or overwork makes it difficult for the body to recover after pathogen exposure. Diets should include sufficient protein, vegetables, grains, and appropriate fats. No single vitamin, herbal tea, or food guarantees cold prevention when used in isolation. Taking high-dose vitamins when the body is not deficient can also cause unwanted side effects.

Individuals with a stuffy nose should also be cautious with vasoconstrictor nasal sprays. Prolonged use can lead to rebound congestion, causing patients to use the spray more frequently. Medical guidelines in the UK advise that these medications typically should not be used for more than 7 days. Antibiotics do not treat viral colds or flu and should only be used when a doctor determines there is a specific indication. Pregnant individuals, those with high blood pressure, heart disease, or who are taking multiple medications should consult a healthcare professional before purchasing cold medicines and nasal sprays.

**Review your vaccination schedule:** While vaccines do not prevent all causes of sore throats or runny noses, they can reduce the risk and severity of certain respiratory infectious diseases. The World Health Organization (WHO) considers seasonal flu vaccination an effective preventive measure, especially important for the elderly, pregnant women, healthcare workers, and individuals with underlying conditions. Adults should discuss annual flu vaccines, Covid-19, and pneumococcal vaccines with their doctor, considering age, underlying health conditions, vaccination history, and current guidelines in Vietnam.

The measures outlined above help reduce irritation and disease risk but do not replace medical consultation. Patients should seek medical attention if they experience prolonged high fever, shortness of breath, chest pain, difficulty swallowing, dehydration, confusion, or worsening symptoms. Older adults, immunocompromised individuals, those with chronic cardiopulmonary disease, or pregnant individuals should contact a doctor sooner if respiratory symptoms appear.

Compiled by Van Ha.