November 30, 2023 • 24min
AMA #13: Winter Months & Sickness, Wim Hof Breathing & Stressors
Huberman Lab
Key Takeaways
- There is a higher prevalence of colds and flus in winter months due to several factors:
- People spend more time indoors in close proximity to others
- Indoor heating dries out nasal passages, reducing their protective function
- Cold outdoor air is very dry, which can also dry out respiratory passages
- Nasal breathing is preferable to mouth breathing for protecting against respiratory infections
- Humidifying indoor air, especially at night, can help maintain healthy nasal passages
- Maintaining distance from people who are actively sick and encouraging good hygiene practices can reduce transmission
- Core body temperature plays a role in susceptibility to colds/flus - allowing mild fevers may help combat infections
- Cold exposure and certain breathing techniques may help prevent infections if used properly, but could be harmful if already sick
Introduction
This episode is part of the Huberman Lab Premium subscriber channel, which was created to support the main podcast and fund human research on mental health, physical health and performance. Dr. Huberman answers listener questions in an "Ask Me Anything" (AMA) format. The first question addressed is about why colds and flus are more prevalent in winter months.
Topics Discussed
Factors Contributing to Higher Cold/Flu Rates in Winter (2:00)
Dr. Huberman explains that research clearly shows a higher prevalence of colds and flus in winter months. He outlines several key factors that contribute to this:
- Shorter days and colder temperatures lead people to spend more time indoors
- Being in closer proximity to others indoors increases transmission rates
- Indoor heating tends to dry out the air, which dries out nasal passages
- Dry nasal passages are less effective at trapping and filtering out pathogens
He notes that studies have examined the relationship between physical proximity and disease transmission, finding a direct correlation - the closer you are to someone who is sick, the higher the probability of contracting their illness.
Importance of Nasal Breathing and Nasal Passage Health (8:01)
Dr. Huberman emphasizes the importance of nasal breathing for maintaining respiratory health:
- The nasal passages contain physical barriers like hairs and mucus that trap pathogens
- The microbiome in the nasal passages helps protect against infections
- Mouth breathing bypasses these protective mechanisms
He recommends:
- Breathing through the nose whenever possible (except when eating, speaking, or exercising intensely)
- Using a humidifier to keep nasal passages from drying out, especially at night
"Keeping the air that you breathe, especially at night, sufficiently humidified is one great way to try and offset colds and flus that you might be combating."
Combating Infections and Immune System Function (12:01)
Dr. Huberman explains that we are constantly exposed to various pathogens, and our immune system is always working to combat potential infections. He notes:
- It's possible to be exposed to a cold/flu virus without developing a full-blown infection
- Factors like sleep quality can impact how severely symptoms manifest
- Some viral strains are inherently more mild or severe than others
He cites research showing that habitual mouth breathers tend to get sick more often and have more allergies than nasal breathers.
Cold Weather and Outdoor Activities (16:02)
Dr. Huberman discusses considerations for outdoor activities in cold weather:
- Cold air tends to be very dry, which can dry out respiratory passages
- Nasal breathing is still preferable when possible, even in cold air
- After exercising in cold air, it's beneficial to rehydrate nasal/oral passages (e.g. hot shower, humidifier)
He notes that the old advice to warm up after getting chilled outside does have some merit, as core body temperature impacts susceptibility to infections.
Fevers and Cold Exposure (18:02)
Dr. Huberman touches on the relationship between body temperature and infections:
- Fevers are the body's attempt to heat up and destroy viruses
- Lowering fevers with medication may allow viruses to proliferate more easily
- However, excessively high fevers can be dangerous and may require treatment
He notes that cold exposure practices like cold plunges may impact susceptibility to infections, which he'll address in more detail later in the episode.
Preventing Transmission of Colds/Flus (20:02)
Dr. Huberman offers some advice for reducing transmission of respiratory illnesses:
- Maintain distance from people who are actively coughing/sneezing
- Encourage sick individuals to practice good hygiene (e.g. hand washing after blowing nose)
- Consider asking sick people to stay home from social events if possible
"I don't think it's too much to ask somebody who's sick to not get you sick. Personally, I think that's the polite thing to try and do."
Conclusion
Dr. Huberman concludes by reiterating that colds and flus are indeed more prevalent in winter months due to a combination of factors including indoor crowding, dry air, and changes in behavior. He emphasizes the importance of nasal breathing, maintaining humidified air, and being mindful of proximity to sick individuals. He notes that a future full-length episode will dive deeper into strategies for avoiding colds and flus.
The episode preview ends with Dr. Huberman explaining the purpose of the Premium channel - to support the main podcast, fund human research, and provide subscribers with exclusive content like these AMA sessions. He notes that the Tiny Foundation is matching all funds raised for research through Premium subscriptions.
