Winter in Alberta is more than just a season... it’s a lifestyle. From sudden temperature drops and icy sidewalks to long nights and holiday indulgences, our bodies go through a lot between November and March. And while winter can bring coziness, comfort food, and festive activities, it also brings habits that can quietly impact your heart, lungs, sleep, and overall well-being.
At Advanced Respiratory Care Network, we see firsthand how winter affects the health of Albertans, especially those living with asthma, COPD, sleep apnea, heart conditions, or low immunity. But, with small, mindful changes, you can protect your health and feel your best all season long.
Below, we’re breaking down the most common winter health mistakes Albertans make, and simple ways to avoid them.
1. Ignoring Early Cold, Cough, or Breathing Changes
Many people brush off winter coughs or congestion as “just the weather.” But persistent cough, shortness of breath, wheezing, and unusual fatigue can be early signs of asthma flare-ups, COPD, RSV, or infection.
Avoid it:
- Pay attention to symptoms that last longer than 3 weeks
- Don’t wait to get your lungs checked, as early screening helps prevent complications
- Use rescue inhalers or prescribed medications as directed
If breathing changes are new for you, book a respiratory assessment rather than waiting for spring.
Read Next: Does Dry Winter Air Cause Respiratory Problems?
2. Staying Indoors Without Ventilation
We shut windows to stay warm, but this often traps indoor pollutants, dust, viruses, and irritants inside.
Avoid it:
- Open windows for 5–10 minutes daily to refresh indoor air
- Change your furnace filters regularly
- Use HEPA filtration if someone at home has asthma, allergies, or COPD
Read More: Winter Allergies: Are You at Risk?
3. Over-Exerting While Shovelling Snow
Shovelling is one of the most common triggers of winter heart strain and breathing issues. Cold air tightens airways and makes your heart work harder, even for people who are normally healthy.
Avoid it:
- Warm up for 5 minutes before shovelling
- Push snow instead of lifting it
- Take breaks every 10–15 minutes
- If you have heart or lung conditions, ask for help or use a snow-blower
Chest pain, light-headedness, or sudden shortness of breath are red flags — stop immediately and seek medical attention.
Related Reading: Shovelling Snow Safely & Smart Ways to Protect Your Heart & Lungs This Winter
4. “Saving Your Steps” and Becoming Less Active
It’s easy to slip into hibernation mode as temperatures drop, but reduced activity impacts circulation, heart health, stress levels, mood, and immunity.
Avoid it:
- Aim for at least 20–30 minutes of movement most days
- Try winter-friendly options like mall walking, at-home workouts, or snowshoeing
- Dress in layers so the weather doesn’t hold you back
Even short bursts of movement count, and your heart and lungs will thank you.
Related: Get Your Exercise: How Much Do You Need a Day?
5. Overusing the Fireplace, Candles, or Space Heaters
Yes, we know they bring cozy vibes, but these can release smoke, dust, or fumes that irritate the lungs, especially for those with asthma or COPD.
Avoid it:
- Use well-maintained, properly vented equipment only
- Keep scented candles and wood smoke to a minimum
- Watch for coughing or breathing irritation
Read Next: Managing Asthma During Cold and Flu Season
6. Overindulging in Salty Holiday Foods
Holiday meals are delicious, but high-sodium dishes can raise blood pressure and worsen heart and fluid-retention symptoms.
Avoid it:
- Keep portions moderate and balance meals with vegetables
- Choose low-sodium or homemade options when possible
- Stay hydrated
This isn’t about restriction; it’s about balance, so you feel good during and after the holidays.
Related Reading: Sodium & Your Heart: 5 Eating Tips for This Holiday Season
7. Letting Sleep Routines Slide
Late nights, stress, and disrupted routines can affect sleep quality, which is a key factor in heart and lung health. For people with sleep apnea, inconsistent CPAP use may worsen fatigue, headaches, and blood pressure.
Avoid it:
- Keep a regular sleep and wake time
- Limit screens before bed
- If you use CPAP, continue nightly use, even during holidays or travel
If you notice snoring, gasping, or unrefreshing sleep, it may be time for a sleep evaluation.
8. Not Drinking Enough Water
Cold weather reduces thirst cues, but dehydration thickens mucus, increases fatigue, and affects heart function.
Avoid it:
- Drink water regularly throughout the day (warm water counts!)
- Herbal teas and broths are great winter hydration options
Related: Hydration and Respiratory Health: Benefits of Staying Moisturized in Dry Winter Air
9. Skipping Preventive Care Until Spring
When winter hits, many Albertans delay check-ups, testing, or follow-ups, especially for breathing challenges, heart health, or sleep concerns.
Avoid it:
- Don’t “wait for it to go away” — early care prevents escalation
- Book respiratory assessments, lung testing, and sleep consults if symptoms change
When to Seek Help
If you notice any of the following, it’s time to reach out for support:
- A cough lasting longer than 3 weeks
- Wheezing, chest tightness, or breathlessness
- Frequent winter colds or infections
- Trouble sleeping or loud snoring
- Unusual tiredness, dizziness, or heart palpitations
ARC Network offers respiratory testing, lung function assessments, oxygen therapy support, sleep apnea care, and cardiology services across Alberta to help you stay healthy year-round.
Take Better Care of Yourself This Winter
Winter can be tough on your heart and lungs, but with a few simple changes, you can enjoy the season feeling healthier, stronger, and more energized.
At Advanced Respiratory Care Network, we’re here to support your winter wellness with expert care, local understanding, and services designed for Albertans.