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welcome to the huberman Lab podcast where we discuss science and where we discuss science and science-based tools for everyday science-based tools for everyday life I'm Andrew huberman and I'm a life I'm Andrew huberman and I'm a professor of neurobiology and professor of neurobiology and Opthalmology at Stanford school of Opthalmology at Stanford school of medicine today is an ask me anything medicine today is an ask me anything episode or AMA this is part of our episode or AMA this is part of our premium subscriber Channel our premium premium subscriber Channel our premium subscriber channel was started in order subscriber channel was started in order to provide support for this standard to provide support for this standard huberman Lab podcast which comes out huberman Lab podcast which comes out every Monday and is available at zero every Monday and is available at zero cost to everybody on all standard feeds cost to everybody on all standard feeds YouTube Apple Spotify and elsewhere we YouTube Apple Spotify and elsewhere we also started the premium channel as a also started the premium channel as a way to generate support for exciting way to generate support for exciting research being done at Stanford and research being done at Stanford and elsewhere research on human beings that elsewhere research on human beings that leads to important discoveries that leads to important discoveries that assist mental health physical health and assist mental health physical health and performance I'm also pleased to inform performance I'm also pleased to inform you that for every dollar the hubman lab you that for every dollar the hubman lab premium channel generates for research premium channel generates for research studies the tiny Foundation has agreed studies the tiny Foundation has agreed to match that amount so now we are able to match that amount so now we are able to double the total amount of funding to double the total amount of funding given to studies of mental health given to studies of mental health physical health and human performance if physical health and human performance if you'd like to subscribe to the hubman you'd like to subscribe to the hubman laab podcast premium channel please go laab podcast premium channel please go to huberman lab.com to huberman lab.com premium it is $10 a month to subscribe premium it is $10 a month to subscribe or you can pay $100 all at once to get or you can pay $100 all at once to get an entire 12mon subscription for a year an entire 12mon subscription for a year we also have a lifetime subscription we also have a lifetime subscription model that is a one-time payment and model that is a one-time payment and again you can find that option at hubman again you can find that option at hubman lab.com premium for those of you that lab.com premium for those of you that are already subscribers to the premium are already subscribers to the premium channel please go to hubman lab.com channel please go to hubman lab.com Premium and download the premium Premium and download the premium subscription feed and for those of you subscription feed and for those of you that are not hubman Lab podcast premium that are not hubman Lab podcast premium subscribers you can still hear the first subscribers you can still hear the first 20 minutes of today's episode and 20 minutes of today's episode and determine whether or not becoming a determine whether or not becoming a premium subscriber is for you so without premium subscriber is for you so without further Ado let's get to answering your further Ado let's get to answering your questions the first question is about questions the first question is about colds and flu and the question colds and flu and the question specifically is why is it that we get specifically is why is it that we get more colds and flu in the winter months more colds and flu in the winter months is it the temperature outside is it the is it the temperature outside is it the fact that people are spending more time fact that people are spending more time indoors or is it a myth that we get more
indoors or is it a myth that we get more colds and flu in the winter months well colds and flu in the winter months well the first thing is that the research the first thing is that the research very clearly shows that in winter months very clearly shows that in winter months there's a greater prevalence of colds there's a greater prevalence of colds and flu now of course the words in the and flu now of course the words in the winter months means many things for winter months means many things for instance in most areas of the world instance in most areas of the world unless you live directly near the unless you live directly near the equator in the winter months means that equator in the winter months means that days are going to be shorter and nights days are going to be shorter and nights are longer than in the summer months in are longer than in the summer months in general that's true it's of course general that's true it's of course especially true if you live very far especially true if you live very far from the equator so imagine somebody from the equator so imagine somebody living up in trsa Norway which is very living up in trsa Norway which is very close to the North Pole in Winter days close to the North Pole in Winter days are very very short in truma and are very very short in truma and conversely in the summer months days are conversely in the summer months days are very very long in tromsa Norway now very very long in tromsa Norway now truma Norway represents an extreme of truma Norway represents an extreme of daylength variation according to time of daylength variation according to time of year the closer you get to the Equator year the closer you get to the Equator the less variation there is in day the less variation there is in day length and therefore night length across length and therefore night length across the year however in most locations on the year however in most locations on Earth days will be significantly shorter Earth days will be significantly shorter by about an hour or two at least for by about an hour or two at least for certain parts of the year and in general certain parts of the year and in general shorter days correlate with colder shorter days correlate with colder temperatures that's what's really temperatures that's what's really important to know which is that shorter important to know which is that shorter days generally correlate with colder days generally correlate with colder temperatures regardless of where you temperatures regardless of where you live on the planet Earth okay so in the live on the planet Earth okay so in the winter months as we're calling it winter months as we're calling it involves at least two things shorter involves at least two things shorter days which means what it means less days which means what it means less sunlight and either more artificial sunlight and either more artificial light or more Darkness depending on how light or more Darkness depending on how much artificial light you rely on it much artificial light you rely on it also means as we mentioned colder also means as we mentioned colder temperatures colder temperatures of temperatures colder temperatures of course doesn't necessarily mean that you course doesn't necessarily mean that you are exposed to those colder temperatures are exposed to those colder temperatures because what's the third thing shorter because what's the third thing shorter days and colder temperatures outside days and colder temperatures outside mean that people are spending more time mean that people are spending more time indoors so what the research clearly indoors so what the research clearly shows is that one of the reasons not the shows is that one of the reasons not the only but one of the reasons for the only but one of the reasons for the greater prevalence of colds and flu in greater prevalence of colds and flu in the short days a AKA winter months of
the short days a AKA winter months of the year is that people are spending the year is that people are spending more time indoors and therefore at more time indoors and therefore at closer proximity which raises a whole closer proximity which raises a whole bunch of really interesting questions bunch of really interesting questions that have been explored in the that have been explored in the peer-reviewed research about proximity peer-reviewed research about proximity cold and flu transmission there have cold and flu transmission there have been studies for instance where people been studies for instance where people come into the laboratory who are come into the laboratory who are suffering from cold and flu and are suffering from cold and flu and are sneezing having them sneeze at different sneezing having them sneeze at different proximity to other people obviously proximity to other people obviously people are doing this under consent people are doing this under consent they're agreeing to participate in these they're agreeing to participate in these particular experiments and there does particular experiments and there does seem to be a very nice relationship seem to be a very nice relationship between physical distance between you between physical distance between you the uninfected person and the sneezing the uninfected person and the sneezing coughing nose wiping eye wiping we'll coughing nose wiping eye wiping we'll get into why I mention all of those get into why I mention all of those things in a moment person that is things in a moment person that is suffering from the flu in other words suffering from the flu in other words the closer you are to somebody who's the closer you are to somebody who's sneezing or coughing the higher sneezing or coughing the higher probability that you will contract that probability that you will contract that cold or flu Okay so we've already cold or flu Okay so we've already established two things first of all established two things first of all physical proximity is a key variable in physical proximity is a key variable in terms of transmission of cold and flu terms of transmission of cold and flu and at some level that's sort of a duh I and at some level that's sort of a duh I mean if you think about it if you're in mean if you think about it if you're in the Next Room or down the hallway from the Next Room or down the hallway from or across the street from somebody with or across the street from somebody with a colder flu you don't expect to a colder flu you don't expect to contract that colder flu from them contract that colder flu from them whereas if you're in the same vehicle whereas if you're in the same vehicle with them or you're sitting next to them with them or you're sitting next to them on an airplane or you are on the same on an airplane or you are on the same bus or in the same classroom as them and bus or in the same classroom as them and they are sneezing and coughing well then they are sneezing and coughing well then the probability that you would get that the probability that you would get that colder flu from them is increased that's colder flu from them is increased that's just obvious but the studies that have just obvious but the studies that have explored the relationship between explored the relationship between physical proximity and transmission of physical proximity and transmission of Cold and Flu have actually analyzed Cold and Flu have actually analyzed things down to the range of well if things down to the range of well if you're standing one foot apart or you're you're standing one foot apart or you're standing 3 feet apart or six feet apart standing 3 feet apart or six feet apart what's the probability that you will what's the probability that you will contract that colder flu and it follows contract that colder flu and it follows a very direct relationship where the a very direct relationship where the closer the proximity the more likely closer the proximity the more likely that you're going to contract the colder that you're going to contract the colder flu from that person and of course flu from that person and of course anything like exchange of skin contact anything like exchange of skin contact or exchange of saliva because obviously or exchange of saliva because obviously in cases of romantic relationships where in cases of romantic relationships where people will kiss or in familial people will kiss or in familial relationships or friendships where relationships or friendships where people hug any kind of contact also
people hug any kind of contact also further increases the transmission of further increases the transmission of Cold and Flu not just from stuff emitted Cold and Flu not just from stuff emitted from the nasal passages and from the from the nasal passages and from the mouth when people sneeze and cough but mouth when people sneeze and cough but also when people wipe their eyes even also when people wipe their eyes even when people wipe their skin because when people wipe their skin because oftentimes they have cold or flu virus oftentimes they have cold or flu virus on their skin it doesn't always survive on their skin it doesn't always survive terribly long on the skin but if they terribly long on the skin but if they wipe their face or wipe their nose or wipe their face or wipe their nose or are using tissues and then don't wash are using tissues and then don't wash their hands thoroughly afterwards indeed their hands thoroughly afterwards indeed they can transmit cold and flu simply they can transmit cold and flu simply through handshake okay so for all you through handshake okay so for all you hypochondriacs out there I'm arming you hypochondriacs out there I'm arming you with a lot of useful knowledge that will with a lot of useful knowledge that will justify staying away from people who justify staying away from people who perhaps have cold and flu now this perhaps have cold and flu now this particular point about proximity and particular point about proximity and people being indoors more during the people being indoors more during the winter months and that's why there's winter months and that's why there's more cold and flu transmission raises a more cold and flu transmission raises a whole bunch of interesting questions and whole bunch of interesting questions and in fact protocols that I plan to cover in fact protocols that I plan to cover in a huban Lab podcast episode solely in a huban Lab podcast episode solely devoted to colds and flu and how to devoted to colds and flu and how to avoid getting colds and flu but one avoid getting colds and flu but one brief mention or Telegraph of what I brief mention or Telegraph of what I plan to cover in that episode is that if plan to cover in that episode is that if people are telling you that they are people are telling you that they are sneezing and coughing due to a colder sneezing and coughing due to a colder flu but that they are quote unquote not flu but that they are quote unquote not contagious either because they are early contagious either because they are early in the colder flu or late in the colder in the colder flu or late in the colder flu and they have these theories or flu and they have these theories or claims that oh you know I'm no longer claims that oh you know I'm no longer contagious uh keep in mind that anytime contagious uh keep in mind that anytime someone is sneezing or coughing they are someone is sneezing or coughing they are in fact contagious so I'll get back to in fact contagious so I'll get back to that in that full length episode about that in that full length episode about colds and flu but I felt it was too colds and flu but I felt it was too important not to mention right now that important not to mention right now that people's theories about when they are people's theories about when they are quote unquote contagious or not quote unquote contagious or not contagious are rarely substantiated by contagious are rarely substantiated by the actual data the actual data point to the actual data the actual data point to the fact that when people are sneezing the fact that when people are sneezing and coughing if it's due to a cold or and coughing if it's due to a cold or flu they are still contagious Okay so flu they are still contagious Okay so we've established that cold outside we've established that cold outside means people tend to be indoors more means people tend to be indoors more which increases physical proximity which which increases physical proximity which is one of the reasons why there's more is one of the reasons why there's more cold and flu transmission one of the cold and flu transmission one of the other reasons why being in indoors more other reasons why being in indoors more tends to increase cold and flu tends to increase cold and flu transmission is that in the cold months
transmission is that in the cold months of winter when people are indoors they of winter when people are indoors they tend to be not under air conditioning tend to be not under air conditioning not at neutral temperatures but rather not at neutral temperatures but rather they tend to be in heated rooms and they tend to be in heated rooms and depending on the type of heating that's depending on the type of heating that's used but in general due to all forms of used but in general due to all forms of heating the heated air tends to be drier heating the heated air tends to be drier air now this is a little bit air now this is a little bit counterintuitive because if you ever go counterintuitive because if you ever go outside on a really cold winter day outside on a really cold winter day you'll realize that the cold weather you'll realize that the cold weather Outdoors is extremely dry you can almost Outdoors is extremely dry you can almost quote unquote feel the dryness of the quote unquote feel the dryness of the air and if you can't quote unquote feel air and if you can't quote unquote feel the dryness of the air or imagine what the dryness of the air or imagine what that's like just imagine this think of that's like just imagine this think of yourself Outdoors on a very cold winter yourself Outdoors on a very cold winter day taking a brisk walk then think about day taking a brisk walk then think about yourself taking that same brisk walk on yourself taking that same brisk walk on a very humid summer day humidity is of a very humid summer day humidity is of course the concentration of water in the course the concentration of water in the ambient environment the air whereas the ambient environment the air whereas the dryness is the LA lack of humidity and dryness is the LA lack of humidity and just that little simple gunan or thought just that little simple gunan or thought experiment will remind you just how dry experiment will remind you just how dry the cold air is out of doors during the the cold air is out of doors during the winter months whereas indoors we're winter months whereas indoors we're heating that air and indeed the heating heating that air and indeed the heating of that air does have the property of of that air does have the property of drying the nasal and oral passages but drying the nasal and oral passages but especially the nasal passages so another especially the nasal passages so another key reason why there's more transmission key reason why there's more transmission of colds INF flu in the winter months is of colds INF flu in the winter months is because people are spending more time because people are spending more time indoors and often times the way those indoors and often times the way those environments are being heated is drying environments are being heated is drying out the nasal passages and the nasal out the nasal passages and the nasal passages represent a primary sight of passages represent a primary sight of defense for viral infections like colds defense for viral infections like colds and flu but also bacterial infections and flu but also bacterial infections and fungal infections for that matter and fungal infections for that matter now I've talked before on this podcast now I've talked before on this podcast about the importance of using nasal about the importance of using nasal breathing under any conditions where you breathing under any conditions where you don't have to breathe through your mouth don't have to breathe through your mouth so if you are not eating if you're not so if you are not eating if you're not speaking or if you're not exercising speaking or if you're not exercising hard which by the way oftentimes hard which by the way oftentimes requires that you breathe through your requires that you breathe through your mouth there's nothing wrong with mouth there's nothing wrong with breathing through your mouth if you're breathing through your mouth if you're exercising hard and you need to breathe
exercising hard and you need to breathe through your mouth in order to bring in through your mouth in order to bring in enough oxygen there are conditions under enough oxygen there are conditions under which that's entirely appropriate you which that's entirely appropriate you can learn more about that in the podcast can learn more about that in the podcast episode I did all about breathing and episode I did all about breathing and breath work but for the most part it's breath work but for the most part it's best to be a nasal breather except under best to be a nasal breather except under the conditions I just mentioned why well the conditions I just mentioned why well the nasal passages contain a number of the nasal passages contain a number of physical barriers including the hairs physical barriers including the hairs within your nose I know that hairs in within your nose I know that hairs in the nose uh especially if they are super the nose uh especially if they are super numerous are not considered numerous are not considered aesthetically nice uh people will trim aesthetically nice uh people will trim them Etc but those hairs in your nose them Etc but those hairs in your nose actually serve as a barrier toward actually serve as a barrier toward infection this is well infection this is well established the lining of the nose the established the lining of the nose the mucosal lining of the nose contains a mucosal lining of the nose contains a lot of things first of all it acts as lot of things first of all it acts as its own physical barrier and physical its own physical barrier and physical trap for incoming viruses fungal trap for incoming viruses fungal infections and bacterial infections they infections and bacterial infections they literally get trapped in the nasal literally get trapped in the nasal passages and therefore can't enter passages and therefore can't enter deeper into your physiology and right deeper into your physiology and right now is not the time to go into the whole now is not the time to go into the whole anatomy and phys Theology of the nasal anatomy and phys Theology of the nasal passages but keep in mind if you saw the passages but keep in mind if you saw the episode that I did with gnome soble or episode that I did with gnome soble or you listen to the episode that I did on you listen to the episode that I did on all faction both of those episodes all faction both of those episodes highlight the fact that your brain sits highlight the fact that your brain sits not far behind your nasal passages not far behind your nasal passages there's a a bony barrier there called there's a a bony barrier there called the cior plat and there's some other the cior plat and there's some other things as well but it's not far from things as well but it's not far from your nostrils to your brain and it is your nostrils to your brain and it is not far from your nostrils to the rest not far from your nostrils to the rest of your respiratory pathway of course of your respiratory pathway of course and so the hairs of your nostrils the and so the hairs of your nostrils the mucus itself and the microbiome the mucus itself and the microbiome the trillions of little microbacteria that trillions of little microbacteria that thrive in the mucosal lining of your thrive in the mucosal lining of your nasal passages actually serve to protect nasal passages actually serve to protect against many of the incoming infections against many of the incoming infections this is why it's so important to keep this is why it's so important to keep the mucosal lining of your nasal the mucosal lining of your nasal passages thriving and intact how do you passages thriving and intact how do you do that well one of the best ways to do do that well one of the best ways to do that is to make sure that the air that that is to make sure that the air that you're breathing is sufficiently you're breathing is sufficiently humidified so while there are many humidified so while there are many different claims out there about how to different claims out there about how to avoid colds and flu as long as we're avoid colds and flu as long as we're having a discussion about why there are having a discussion about why there are more colds and flu in the winter months more colds and flu in the winter months because indeed there are it's worth because indeed there are it's worth mentioning that if you suffer from colds
mentioning that if you suffer from colds and flu and you're going to spend a lot and flu and you're going to spend a lot of time in an particular indoor of time in an particular indoor environment you might be wise to find a environment you might be wise to find a air humidifier something that brings air humidifier something that brings more moisture into the air that you're more moisture into the air that you're breathing especially at night while breathing especially at night while you're sleeping now that's not going to you're sleeping now that's not going to prevent the person in your environment prevent the person in your environment who happens to have a colder flu and is who happens to have a colder flu and is sneezing actively from transmitting that sneezing actively from transmitting that colder flu but it will keep your nasal colder flu but it will keep your nasal passages and the rest of your passages and the rest of your respiratory Pathways as healthy as they respiratory Pathways as healthy as they can be and as resistant as they can be can be and as resistant as they can be to any colds or flu that you might be to any colds or flu that you might be fighting off and this is another key fighting off and this is another key point which is regardless of whether or point which is regardless of whether or not it's the winter months or the other not it's the winter months or the other months of the year all day long you're months of the year all day long you're combating different types of infections combating different types of infections different types of viral fungal and different types of viral fungal and bacterial infections are bombarding your bacterial infections are bombarding your system and your immune system counters system and your immune system counters that both through physical and through that both through physical and through neurochemical and hormonal and pure neurochemical and hormonal and pure immune mechanisms okay there's a whole immune mechanisms okay there's a whole discussion of this in the episode I did discussion of this in the episode I did on the immune system we'll do more on on the immune system we'll do more on this but keeping the air that you this but keeping the air that you breathe especially at night sufficiently breathe especially at night sufficiently humidified is one great way to try and humidified is one great way to try and offset colds and flu that you might be offset colds and flu that you might be combating because you brought that cold combating because you brought that cold or flu home from work and your immune or flu home from work and your immune system needs to Ward it off okay if you system needs to Ward it off okay if you are having a hard time grasping how it are having a hard time grasping how it is that you could bring home a cold or is that you could bring home a cold or flu and then Ward it off like do you flu and then Ward it off like do you have it do you not have it is it sitting have it do you not have it is it sitting there trying to get into your system or there trying to get into your system or do you have it a little bit well this is do you have it a little bit well this is some of the gray area around cold and some of the gray area around cold and flu and viral transmission generally I flu and viral transmission generally I mean we don't know for instance if you mean we don't know for instance if you got a mild sniffle as opposed to a got a mild sniffle as opposed to a really bad colder flu whether or not it really bad colder flu whether or not it would have been a really bad colder flu would have been a really bad colder flu had you slept less had you not had you slept less had you not humidified your air better Etc probably humidified your air better Etc probably it would be if you've ever not slept it would be if you've ever not slept well for a little bit and you're sick well for a little bit and you're sick you experienced just how much worse that you experienced just how much worse that sickness feels the symptoms of that sickness feels the symptoms of that sickness go from very mild to moderate sickness go from very mild to moderate or from mild to moderate to very severe or from mild to moderate to very severe when you are or sleep when you are or sleep deprived that said it's also clear that deprived that said it's also clear that some strains of the colder flu can be some strains of the colder flu can be more mild than other strains of the
more mild than other strains of the colder flu so this can be pretty nuanced colder flu so this can be pretty nuanced and we'll go deeper into this in the and we'll go deeper into this in the episode that I do on cold and flu and episode that I do on cold and flu and how to avoid cold and flu but nasal how to avoid cold and flu but nasal breathing whenever possible day and breathing whenever possible day and nighttime is extremely important for nighttime is extremely important for encouraging the overall health and encouraging the overall health and resistance of your respiratory Pathways resistance of your respiratory Pathways to incoming cold and flu and other types to incoming cold and flu and other types of viruses similarly humidifying the air of viruses similarly humidifying the air that you breathe especially at night but that you breathe especially at night but perhaps also during the day in your perhaps also during the day in your office environment or home environment office environment or home environment can also be very beneficial for warding can also be very beneficial for warding off colds and flu and if you'd like to off colds and flu and if you'd like to read more about the nasal versus mouth read more about the nasal versus mouth breathing components of colds or flu breathing components of colds or flu I'll just mention one paper now and I'll just mention one paper now and again I'll go into this in more depth in again I'll go into this in more depth in the future episode on colds and flu but the future episode on colds and flu but I want to mention that this is a biral I want to mention that this is a biral effect meaning people who deliberately effect meaning people who deliberately breathe through their nose tend to get breathe through their nose tend to get fewer colds and flu also people who tend fewer colds and flu also people who tend to breathe through their mouth more more to breathe through their mouth more more tend to get more colds and flu now you tend to get more colds and flu now you might think that's the same thing or might think that's the same thing or just two sides of the same coin but just two sides of the same coin but actually it's not there's what we call a actually it's not there's what we call a double dissociation whereby if people double dissociation whereby if people are mouth breathers they are far more are mouth breathers they are far more susceptible to colds and flu and other susceptible to colds and flu and other types of respiratory illnesses I'll put types of respiratory illnesses I'll put a link to one particular paper that I a link to one particular paper that I like a lot in the show note captions like a lot in the show note captions entitled Association of oral breathing entitled Association of oral breathing with dental malocclusions and General with dental malocclusions and General Health in children this paper explores a Health in children this paper explores a lot of different things about nasal lot of different things about nasal versus mouth breathing all of which by versus mouth breathing all of which by the way point to the fact that nasal the way point to the fact that nasal breathing whenever possible is better breathing whenever possible is better for us healthwise aesthetically Dental for us healthwise aesthetically Dental healthwise than is mouth breathing but healthwise than is mouth breathing but one of the key components here and this one of the key components here and this is why I bring it up in the context of is why I bring it up in the context of this discussion is quote oral breathing this discussion is quote oral breathing is related to a significantly higher is related to a significantly higher prevalence of allergies and a prevalence of allergies and a significantly more likely getting sick significantly more likely getting sick and taking medication for being sick and taking medication for being sick okay so lots in this study Lots in okay so lots in this study Lots in related studies but nonetheless being a related studies but nonetheless being a nasal breather humidifying your air nasal breather humidifying your air paying attention to whether or not paying attention to whether or not you're indoors with people who are you're indoors with people who are coughing and sneezing because it's cold
coughing and sneezing because it's cold outside all of those things are going to outside all of those things are going to be relevant perhaps keeping a little bit be relevant perhaps keeping a little bit of distance maybe a lot of distance from of distance maybe a lot of distance from those people or encouraging them to wash those people or encouraging them to wash their hands after they wipe their nose their hands after they wipe their nose maybe even sending them into a little maybe even sending them into a little bit of uh not necessarily isolation bit of uh not necessarily isolation although that might be necessary but although that might be necessary but keeping them at a distance right I don't keeping them at a distance right I don't think it's uh too much to ask somebody think it's uh too much to ask somebody who's sick to not get you sick uh who's sick to not get you sick uh personally I think that's the polite personally I think that's the polite thing to try and do and there's actually thing to try and do and there's actually uh not many things Rudder than someone uh not many things Rudder than someone who knows that they're sick showing up who knows that they're sick showing up to something because they didn't want to to something because they didn't want to miss that particular event and getting miss that particular event and getting everybody else sick frankly that's my everybody else sick frankly that's my opinion I think uh that opinion is opinion I think uh that opinion is shared with many of you out there as shared with many of you out there as well now as I mentioned earlier when well now as I mentioned earlier when it's cold outside the air tends to be it's cold outside the air tends to be drier not always I mean you could live drier not always I mean you could live in an environment that's very cold and in an environment that's very cold and very rainy obviously very rainy is very very rainy obviously very rainy is very humid it's maximum humidity if you think humid it's maximum humidity if you think about it but if you are going to spend about it but if you are going to spend time out ofd doors in cold days of time out ofd doors in cold days of winter which by the way is a really good winter which by the way is a really good thing for other reasons I'll get into thing for other reasons I'll get into those reasons in a moment because they those reasons in a moment because they relate directly to why there's such a relate directly to why there's such a prevalence of colds and flu because in prevalence of colds and flu because in general people are not doing what I'm general people are not doing what I'm about to tell you to do but there are about to tell you to do but there are two things to keep in mind if you're two things to keep in mind if you're going to be out of doors first of all going to be out of doors first of all all the things about proximity still all the things about proximity still hold right there have been studies of hold right there have been studies of people who have colds and flu sneezing people who have colds and flu sneezing in indoor environments for versus in indoor environments for versus outdoor environments and how much outdoor environments and how much transmission there is again it boils transmission there is again it boils down to proximity yes you can get a cold down to proximity yes you can get a cold or flu from somebody sneezing Out of or flu from somebody sneezing Out of Doors next to you just as well as you Doors next to you just as well as you can if they sneeze next to you indoors can if they sneeze next to you indoors there's a slightly higher probability there's a slightly higher probability that you'll get it from them if they're that you'll get it from them if they're sneezing at that same distance but sneezing at that same distance but you're indoors as opposed to Outdoors you're indoors as opposed to Outdoors obviously sneezers coughers sneeze and obviously sneezers coughers sneeze and cough in the other direction cover your cough in the other direction cover your mouth and nose if you don't have a mouth and nose if you don't have a tissue or something we are told and I tissue or something we are told and I subscribe to the idea that sneezing into subscribe to the idea that sneezing into your elbow or coughing into your elbow your elbow or coughing into your elbow is probably the next best thing to not is probably the next best thing to not covering up at all um as opposed to into covering up at all um as opposed to into your hand which then you touch other your hand which then you touch other things and yourself anyway without
things and yourself anyway without getting into the mechanics of sneezing getting into the mechanics of sneezing and coughing too deeply if you're going and coughing too deeply if you're going to be outside in the cold winter months to be outside in the cold winter months and you'd like to avoid getting colds and you'd like to avoid getting colds and flu when you run when you exercise and flu when you run when you exercise when you walk when you're in when you walk when you're in conversation try to nasal breathe unless conversation try to nasal breathe unless you have to mouth breathe and if you can you have to mouth breathe and if you can sense your nasal passages or your mouth sense your nasal passages or your mouth drying out because of that hard drying out because of that hard breathing and by the way exercise during breathing and by the way exercise during the winter months is still important so the winter months is still important so I'm not discouraging people from I'm not discouraging people from exercising Outdoors during the winter exercising Outdoors during the winter months as long as you can do it safely months as long as you can do it safely but if you feel those air passages but if you feel those air passages drying out just be aware that when you drying out just be aware that when you take those dried out air passages take those dried out air passages indoors and you're around other people indoors and you're around other people that might have colds and flu you are that might have colds and flu you are going to be more susceptible so that's going to be more susceptible so that's cause for taking a hot shower perhaps if cause for taking a hot shower perhaps if you have access to a steam room or you have access to a steam room or humidifier and rehydrating those those humidifier and rehydrating those those nasal and oral passages now if you're nasal and oral passages now if you're outside and running and you're breathing outside and running and you're breathing hard and your nasal passages are drying hard and your nasal passages are drying out does that mean that you're more out does that mean that you're more susceptible to colds and flu that are susceptible to colds and flu that are just out in that environment if no one just out in that environment if no one else is around chances are no however else is around chances are no however what we were all told when we were kids what we were all told when we were kids which is if you go outside and you get a which is if you go outside and you get a chill it's a good idea when you come chill it's a good idea when you come back inside to take a hot shower a hot back inside to take a hot shower a hot bath or if you have access to it a sauna bath or if you have access to it a sauna to heat back up that's also true why to heat back up that's also true why well ites does seem that there's a well ites does seem that there's a relationship between core body relationship between core body temperature and susceptibility to cold temperature and susceptibility to cold and flu and this is something I'm going and flu and this is something I'm going to go deeply into in the episode on to go deeply into in the episode on colds and flues keep in mind that fevers colds and flues keep in mind that fevers that are the response to exposure to a that are the response to exposure to a colder flu or being full-blown sick with colder flu or being full-blown sick with a cold and flu are an attempt of your a cold and flu are an attempt of your immune system to heat up that virus and immune system to heat up that virus and destroy it keep that in mind if you're destroy it keep that in mind if you're considering taking any kind of considering taking any kind of medication to lower your fever of course medication to lower your fever of course know that highly elevated body know that highly elevated body temperatures AK fever can be very temperatures AK fever can be very dangerous dous to the brain and body dangerous dous to the brain and body yeah there's a fairly limited upper yeah there's a fairly limited upper range of temperatures that we can go range of temperatures that we can go into before we start damaging ourselves into before we start damaging ourselves but also keep in mind that fever is an but also keep in mind that fever is an adaptation designed to destroy viruses
adaptation designed to destroy viruses okay so if you blunt the fever you are okay so if you blunt the fever you are actually letting a colder virus to actually letting a colder virus to proliferate more readily than it would proliferate more readily than it would if you allowed a slight fever to combat if you allowed a slight fever to combat that okay so there's a whole discussion that okay so there's a whole discussion to be had there because obviously you to be had there because obviously you don't want people cooking their brains don't want people cooking their brains due to elevated fever and not treating due to elevated fever and not treating that fever but you also don't want to that fever but you also don't want to reduce your core body temperature too reduce your core body temperature too much which raises the question of things much which raises the question of things like cold plunges should you be taking like cold plunges should you be taking cold showers and doing cold plunges in cold showers and doing cold plunges in the winter months when it's already cold the winter months when it's already cold and you're susceptible to colds and and you're susceptible to colds and maybe you're coming down with a cold maybe you're coming down with a cold should you do that ah well that Segways should you do that ah well that Segways into the next question that I'm going to into the next question that I'm going to answer for this AMA which relates answer for this AMA which relates directly to cold exposure and so-called directly to cold exposure and so-called cyclic hyperventilation breathing cyclic hyperventilation breathing sometimes associated with so-called Wim sometimes associated with so-called Wim Hoff breathing but other forms of Hoff breathing but other forms of deliberate breathing as well and how deliberate breathing as well and how specific forms terms of deliberate specific forms terms of deliberate breathing and how deliberate cold breathing and how deliberate cold exposure can indeed be used to offset or exposure can indeed be used to offset or even prevent entirely infection due to even prevent entirely infection due to bacterial or viruses but if you're bacterial or viruses but if you're already coming down with a bacterial or already coming down with a bacterial or viral infection why cyclic viral infection why cyclic hyperventilation breathing or why hyperventilation breathing or why deliberate cold exposure may actually be deliberate cold exposure may actually be the worst thing if you are already the worst thing if you are already Contracting or if contracted if you are Contracting or if contracted if you are Contracting or have already contracted a Contracting or have already contracted a cold or virus so we'll answer answer cold or virus so we'll answer answer that question next in the meantime just that question next in the meantime just know that yes indeed in the winter know that yes indeed in the winter months you are more susceptible to colds months you are more susceptible to colds and flu because there's more of them and flu because there's more of them going around we talked about some of the going around we talked about some of the reasons why they're going around and reasons why they're going around and some of the things you can do to protect some of the things you can do to protect yourself against those colds and flu yourself against those colds and flu there are a bunch of other things that there are a bunch of other things that you can do that are very valuable that you can do that are very valuable that we'll explore in the full length episode we'll explore in the full length episode on colds and flu and how to avoid on colds and flu and how to avoid getting them and I'm hoping you all stay getting them and I'm hoping you all stay clear of colds and flu these winter clear of colds and flu these winter months and now you have some tools to months and now you have some tools to try and reduce the duration and severity try and reduce the duration and severity of those colds and flu should you get of those colds and flu should you get one one thank you for joining for the beginning thank you for joining for the beginning of this ask me anything episode to hear of this ask me anything episode to hear the full episode and to hear future the full episode and to hear future episodes of these askme anything episodes of these askme anything sessions plus to receive transcripts of sessions plus to receive transcripts of them and transcripts of the hubman Lab
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