Doctor Mai Manh Tam, deputy head of the Respiratory Department at Tam Anh General Hospital Hanoi, explains that older adults are susceptible to respiratory illnesses during cold weather because the aging process diminishes the function of many organs, including the lungs. Disrupted thermoregulation makes it difficult for seniors to clearly perceive temperature changes, leading to increased vulnerability to cold exposure or unsuitable daily activities. To protect respiratory health in cold weather, doctor Tam advises older adults to adopt appropriate health care measures.

Keep the body warm

Cold air can trigger bronchospasm, narrowing airways and increasing mucus production. In older adults, this often leads to prolonged coughing, wheezing, and difficulty breathing. Keeping the neck, chest, and nose warm helps to heat the inhaled air, thereby limiting irritation to the bronchial lining and airways. Wearing a mask outdoors not only provides protection from the cold but also helps reduce exposure to fine dust, bacteria, and viruses that can enter through the respiratory tract.

Proper nutrition

The diet for older adults should prioritize foods rich in protein, vitamins, and minerals, such as: lean meat, fish, shrimp, crab, eggs, milk, legumes, green vegetables, and fruits. These nutrients support the immune system and reduce airway inflammation. Fatty fish, nuts, and mushrooms, rich in omega-3 and vitamin D, help maintain muscle strength, including the respiratory muscles.

Older adults should limit fatty meats, frozen foods, processed items, sweets, soft drinks, and alcoholic beverages. These foods can increase inflammatory responses, cause water retention, and add strain to the heart and lungs. As digestive function declines with age, seniors should consume easily digestible foods like porridge, soup, or stews. They should eat smaller, more frequent meals throughout the day to avoid overeating, prioritize energy-rich meals, and have a light dinner.

Appropriate exercise

Light exercise helps increase lung ventilation, improve oxygen exchange, and enhance the endurance of respiratory muscles. Suitable forms of exercise, such as slow walking, deep breathing exercises, qigong, or gentle yoga, promote better lung expansion.

Conversely, high-intensity exercise in cold weather, especially outdoors, can stimulate bronchospasm and trigger symptoms of shortness of breath. Older adults should warm up thoroughly before exercising, dress warmly, and prioritize indoor workouts when ambient temperatures are low.

Gentle indoor qigong exercises help strengthen the lungs. Image created by AI.

Stay hydrated

Cold weather often reduces the sensation of thirst, yet the body continues to lose water through respiration. When dehydrated, the airway lining becomes dry, diminishing its ability to retain and eliminate bacteria and viruses. Drinking enough warm water helps maintain the moisture of the respiratory mucosa, aids in thinning phlegm, and improves lung ventilation. Older adults should divide their water intake throughout the day, avoiding consuming too much at once to prevent the risk of electrolyte imbalance or circulatory overload.

Proactive prevention

According to doctor Tam, flu and pneumococcal vaccinations are effective measures to reduce the risk of severe pneumonia and mortality in older adults. Adhering to treatment for underlying conditions such as hypertension, diabetes, and chronic obstructive pulmonary disease (COPD) plays a vital role in limiting acute exacerbations and complications during the cold season.

Doctor Tam recommends that older adults maintain good oral hygiene to prevent the accumulation of plaque and food particles, which can increase the risk of microorganisms entering the respiratory tract. Quitting smoking is essential. During cold weather, seniors should continue regular personal hygiene with warm water to prevent infections. If symptoms such as prolonged cough, fever, shortness of breath, wheezing, chest pain, or severe fatigue appear, patients should seek early medical attention to prevent respiratory failure and dangerous complications.

Ha Nhung