Can you ‘pre-train’ your body for weather changes and avoid falling sick?

Ever noticed how you’re fine one day, and the next you’re sneezing, tired, or down with a fever? That sudden shift usually isn’t random. It’s the weather playing its tricks. When temperatures swing, hot afternoons, cool evenings, unexpected rain, your body has to keep adjusting. And sometimes, it just can’t keep up.
Our immune system doesn’t like instability. So when the weather keeps changing, it gets a little stressed. Viruses, on the other hand, love this kind of confusion. They spread faster, especially when people move between air-conditioned rooms and humid outdoor air. Your throat feels it first. Then comes the runny nose, the cough, the low energy.
The tricky part is how normal this feels. People ignore early signs, thinking it’s “just the weather.” But that’s exactly when you need to slow down, hydrate, and rest a bit more than usual.
To discuss this, TOI Health connected with Dr. A Zeenat Ahmed, Associate Director- Internal Medicine, Max Super Speciality Hospital, Noida and Dr. Santosh Kumar Agrawal, Director - Internal Medicine, Yatharth Super Speciality Hospital Faridabad.

Dr. A Zeenat Ahmed: Seasonal changes put stress on the physiology of people. The changing weather tends to create extreme temperature, humidity, and pressure changes which can weaken defence mechanisms of mucosal membranes, allowing easier access of viruses. In addition to this, changes in routine, diet, and sleep typically correlate with decreased immune response. Viruses are better able to spread under optimal conditions , typically cooler and drier air. All of these contribute to greater susceptibility to common infections like colds, flu, and allergies during seasonal transitions.

​Low magnesium levels: Doctor explains causes, warning signs, and the best treatment options​

​When a key gene fails: What a new leukemia study is telling us about treatment​​

Dr. A Zeenat Ahmed: While the theory surrounding pre-training is largely hype, it is not completely different from reality. We can't make ourselves immune to seasonal change; however, we do have the ability to dramatically increase our own capacity to adapt. This can be accomplished by maintaining an adequate amount of sleep and a balanced diet, exercising regularly, and slowly, but consistently, exposing ourselves to environmental change. Hydration and managing stress can also help to increase our immune stability. These practices can increase the ability of our body to handle seasonal changes.

Dr. Santosh Kumar Agrawal: The body is showing many less-obvious signs of stress response , fatigue, frequent sneezing, dry skin, headaches and lost sleep. You will see mild irritation in your throat, upset stomach, lower energy. These signs can help determine if your body is under excessive stress and if you need to take early steps to avoid more serious health issues. You will be able to take early action to help your body adapt to the stress by seeking treatment.

Dr. Santosh Kumar Agrawal: There are some nutritional supplements that can help boost your immune system, such as vitamin C, vitamin D, and zinc, especially if you have any deficiencies. There are also many traditional treatments that can help alleviate symptoms and improve recovery like herbal tea, turmeric milk, ginger etc. These methods will likely provide support for the immune system but will not cure an individual, they should be used in conjunction with a healthy lifestyle as a supplement to healthcare.

Dr. Santosh Kumar Agrawal: Individuals in vulnerable groups include children, seniors, pregnant women and individuals with chronic diseases such as asthma, diabetes, and an immune deficiency. Therefore, these individuals should practice good hygiene, keep their bodies at an appropriate temperature, either warm or cool depending on the climate, consume a healthy diet,avoid rapidly changing from one type of weather extreme temperature to the next and have regular checkups and timely vaccinations. These steps will help reduce the chances of experiencing complications from being exposed to extreme temperatures or other weather conditions.