As people prepare for the festive season and temperatures start to drop, there’s a simple ‘trick’ that can help support your respiratory health and immune system
5 natural ways to protect yourself from colds and flu this winter
As the chilly season of colds and flu approaches, there’s a straightforward home remedy that could be a game-changer in your winter wellness arsenal – steam therapy. The NHS and bathroom experts at Plumbworld are championing a ‘steam trick’ as an effective method to bolster respiratory health, offering benefits such as clearing congestion and boosting immunity.
When you’re hit with a cold, steam can be your first port of call. The NHS says that inhaling warm, moist air aids in loosening mucus in the nasal passages and chest, easing breathing and alleviating discomfort from colds and flu.
The heat from the steam soothes the airways, while the added humidity thins out mucus, enabling it to be expelled more efficiently. But the perks of steam therapy go beyond just respiratory relief.
Regular exposure to warm, moist air can support immune health by promoting better circulation and encouraging relaxation. Lower stress levels, associated with decreased production of stress hormones like cortisol, may help strengthen the body’s natural defences.
When stress is kept at bay, immune cells can be more effective in fighting off infections, making this simple practice a potential boost to overall health.
How to do the bathroom steam ‘trick’:
To turn your bathroom into a mini steam room, run a hot shower with the door fully closed to trap the steam, reports Surrey Live. Find a comfortable spot in the room and let the steam surround you for 10 minutes, taking deep, slow breaths to maximise its benefits. You could even extend this to 15 minutes if you wish.
You could consider introducing a couple of essential oil droplets like eucalyptus or peppermint into your steaming water for more potent decongestive action and a relaxing, aromatic ambience. It’s also crucial to keep hydrated both before and after indulging in a steam treatment to aid your system in harnessing the full benefits while warding off dehydration.
Alternatively, you could use a nifty steam-inhaling mug, which can be bought at most chemists or online. This contraption offers you the convenience of catching up on telly shows or getting lost in a book as you breathe in the steam relief.
Or try the classic method – huddle over a sink or bowl filled with just-boiled water, draping a towel over you. Some are fans of this practice, though others may find it too hot and claustrophobic.
You just let the steam works its magic through your nose and mouth by breathing easily; carry on for about 10-15 minutes, refreshing the water with a fresh boil 2-3 times to sustain the steam. You can use plain tap water.
Many people find it especially comforting right before going to bed, and it could be exceedingly beneficial when you’re feeling certain symptoms. The NHS says: “We typically suggest steaming once or twice a day for 10-15 minutes.
“It is best to do it at times when you are most aware of your symptoms. For example, dry throat or have been in a dry environment/used your voice more heavily.”
Be extra cautious while dealing with just-boiled water as steam can scald – wait a moment before handling. Heart failure patients should avoid steam therapy altogether.
Steam inhalation may help ease the discomfort of cold symptoms and other upper respiratory infections, but it won’t speed up the recovery from the infection itself. Steam inhalation may provide some temporary relief from the symptoms of:
- the common cold
- the flu (influenza)
- sinus infections (infectious sinusitis)
- bronchitis
- nasal allergies
If you feel any discomfort, pain, or irritation while using steam therapy, it’s best to stop and explore other options to ease your symptoms. Additionally, if you’re not feeling well for over a week or have serious symptoms, consider scheduling a visit with your doctor.
Wellness advisor Charlotte Hughes added: “As temperatures drop, spending a few minutes in a warm, steam-filled room can provide welcome relief from congestion and help you stay ahead of seasonal challenges. The warmth opens up nasal passages, while the humidity helps break down stubborn mucus, making it easier for your body to expel.
“Beyond the immediate physical benefits, the relaxing nature of steam therapy supports a balanced mental state, helping to keep stress levels in check and your immune system strong. This practice also encourages deep, mindful breathing, which enhances oxygen flow and calms the nervous system.
“Over time, this can reduce stress hormone levels and improve overall immune function. Regular steam therapy sessions can also promote better circulation, ensuring immune cells can travel more effectively throughout the body to combat infections and support recovery.”