Doctor shares 3 warming techniques to stave off the winter cold

As the weather turns cold, many people habitually keep windows tightly shut and wear heavy coats to stay warm, yet still easily catch colds. A doctor shares 3 methods that not only help retain warmth but also strengthen immunity to prevent colds. One of these—a layered clothing method—is more effective than simply wearing thick garments.

Intensive care specialist Dr. Huang Xuan explains on his Facebook page that every winter, he often hears patients complain about catching colds repeatedly despite dressing heavily and keeping windows closed. Many people's first reaction to the cold is to seal doors and windows tightly, thinking indoor warmth ensures safety. However, the problem is that viruses and bacteria thrive in such environments. Studies show that in poorly ventilated indoor spaces, pathogen concentrations in the air accumulate continuously, lowering the defensive capacity of respiratory mucosa. When people gather indoors, the infection risk rises. 

Furthermore, using gas water heaters, stoves, or charcoal fires in enclosed spaces carries risks beyond colds—carbon monoxide poisoning, with symptoms like dizziness, nausea, and general weakness, is possible.

He notes that while electric blankets or heaters themselves aren't directly harmful, long-term reliance on external heat sources to stay warm can gradually make the body's own heat production and temperature regulation mechanisms "lazy." Additionally, continuous heating tends to dry out the air, leading to dry nasal passages, sore throat, hoarseness in the morning, and even nosebleeds. Research indicates dry air actually favors the survival and spread of respiratory viruses.

3 Warming Techniques: Layered Dressing Beats Thick Clothing

Huang states that what truly needs guarding against in winter isn't just low temperature, but being too stuffy, too dry, and too inactive. The goal of keeping warm is to make the body more capable of facing the cold. When you allow some air circulation, moderate activity, and self-regulation space for the body, the chance of catching a cold decreases. Therefore, he shares three practical methods for winter warmth:

1. Layered Dressing
   Instead of wearing one thick, restrictive garment, combine layers so you can adjust based on activity level—reduce layers during high activity, add them when sedentary—to avoid getting chilled from sweat.
   • Base Layer: Choose moisture-wicking, breathable materials.
   • Mid Layer: Focus on insulation. Options include wool sweaters, fleece, or down.
   • Outer Layer: Should be windproof and water-resistant.
2. Exercise More
   Lack of activity in winter easily leads to decreased immunity. There's no need for overly intense running; maintaining regular, moderate activity is sufficient. Activities like walking, brisk walking, Tai Chi, or Ba Duan Jin all help boost immune cell response, reduce the chance of upper respiratory infections, and help the body adapt to low temperatures.
3. Ventilate by Opening Windows
   While many resist opening windows in winter, there's no need to keep them open all day; simply air out rooms regularly. It's recommended to choose midday or warmer periods, opening windows 2-3 times daily for 10-15 minutes each time. You can leave the room temporarily or open windows in different areas. It's also advisable to maintain indoor temperature between 22-24°C and humidity between 40-60%.