It's January, the air is crisp and cold outside, and in Gertrud M.'s apartment, the heating is humming at full blast. The 78-year-old sits in her armchair, wrapped in a wool blanket, even though the thermometer reads 24 degrees Celsius (75 degrees Fahrenheit). Her throat is scratchy, her nose is blocked, and for three days now she's been plagued by a dry cough that just won't go away. "That's just winter," she says with a shrug to her visiting daughter. But what Gertrud accepts as fate has a name and a cause—one that can be understood and influenced.
Older people suffer from respiratory problems more frequently and intensely in winter than younger people. This is not solely due to a weaker immune system, but to a complex interplay of physiological changes, living conditions, and environmental factors. Dry air from heating systems, which often drops below 20 percent humidity in German living rooms, plays a key role. For Gertrud and millions of other seniors, it becomes an invisible burden that gnaws at their airways day after day.
This article takes you on a journey of discovery. Why does the body change so much with age that dry air becomes a problem? What happens to the mucous membranes when the heating is on? And what options are there for transforming your home into a space that protects the respiratory system instead of irritating it?
Why older people are more sensitive to dry air
The body through the years
As we age, the human body changes in many ways, and the respiratory system is no exception. The lungs lose elasticity, the respiratory muscles weaken, and the total surface area of the alveoli decreases. These changes result in less efficient gas exchange and shallower breathing overall.
However, what happens to the mucous membranes is particularly important. They are the body's first line of defense against pathogens , dust, and other pollutants. In younger people, these mucous membranes are usually well-supplied with blood and produce enough mucus to trap inhaled particles and transport them outwards via the cilia. This function declines with age. The mucous membranes become thinner, drier, and more susceptible to irritation.
Another often underestimated change is reduced thermoregulation. Older people get cold more quickly because their bodies produce and retain heat less efficiently. Less subcutaneous fat, less muscle mass, and slower blood circulation contribute to this. The result is an increased need for warmth, which leads many seniors to heat their homes more than younger people. Some still feel cold even at temperatures above 24 degrees Celsius, while others would be sweating long ago. But this heating comes at a price: the warmer the air, the drier it becomes.
The invisible danger: humidity below 40 percent
When cold winter air from outside enters an indoor space and is warmed, its relative humidity drops dramatically. Air that has a moisture content of 50 percent at zero degrees Celsius reaches only about 20 percent when warmed to 22 degrees Celsius. That's drier than the Sahara.
For healthy young people, this is unpleasant, but usually manageable. Their mucous membranes compensate for the dryness by releasing more moisture. In older people, however, this compensatory mechanism often no longer functions reliably. The already weakened mucous membranes are subjected to additional strain, dry out, and lose their protective function. The cilia, which normally transport mucus and thus pathogens outwards, become restricted in their movement. The result is an increased susceptibility to infections, chronic cough, and a worsening of existing respiratory illnesses.
The particular burden on people with chronic illnesses
COPD and asthma in winter
Chronic obstructive pulmonary diseases such as COPD and asthma disproportionately affect older people. These diseases are characterized by a persistent narrowing of the airways, which is further exacerbated by cold and dry air. The bronchi react to stimuli such as dry air from heating systems with spasms that make breathing difficult and can lead to attacks.
In winter, many sufferers report a significant increase in their symptoms. The combination of cold outdoor air and dry indoor air presents a double burden. Outside, the cold causes the bronchi to constrict, while indoors, the dry air particles irritate the already hypersensitive mucous membranes. For people with COPD, this cycle can lead to acute exacerbations requiring hospitalization.
The medical recommendation is clear: a humidity level between 40 and 60 percent is considered optimal for people with respiratory illnesses. Within this range, the mucous membranes can function properly without drying out, and the risk of mold growth remains low. For many seniors, this means actively managing their indoor climate instead of accepting dryness as inevitable.
The weakened immune system
The immune system also changes with age. The so-called acquired immune system, which learns to react specifically to certain pathogens over the course of a lifetime, loses effectiveness. The cooperation between different immune cells becomes slower and less precise. New pathogens are more difficult to recognize and fight.
This weakened immune system not only makes older people more susceptible to infections, but also leads to more severe illnesses. A simple cold, which a young person overcomes in a few days, can drag on for weeks in seniors. Bronchitis can more easily develop into pneumonia. And pneumonia is among the most common causes of death in older people.
Dry air from heating systems exacerbates this problem by weakening the first line of defense against infection – the mucous membranes. When the mucous membranes dry out, they lose their ability to effectively ward off pathogens. Viruses also survive longer in dry air and can spread more easily. At humidity levels below 40 percent, virus-containing aerosol particles form smaller droplets that remain suspended in the air longer, thus increasing the risk of infection.
Living with dry air: The everyday life of many senior citizens
The vicious cycle of heating
Many older people live alone or with an equally elderly partner. They spend a large part of their time indoors, especially in winter when cold and icy conditions make leaving the house difficult. This situation leads to intensive and continuous exposure to indoor air, the quality of which therefore directly affects well-being and health.
At the same time, many seniors have an increased need for warmth. They turn up the heating to avoid feeling cold, unintentionally creating a climate that puts a strain on their respiratory system. It's a vicious cycle: the colder you feel, the more you heat; the drier the air becomes, the more your mucous membranes suffer; and the more your mucous membranes suffer, the more susceptible you become to infections, which in turn intensify your sensitivity to cold.
In nursing homes, this problem is often exacerbated. Residents have different needs, and staff must find a compromise. One person might be cold at 24 degrees Celsius, while another is sweating. Ventilation is difficult because drafts must be avoided. Humidity levels drop to levels that are actually harmful to everyone but are rarely measured.
The underestimated symptoms
The insidious thing about dry air is that its effects creep up on you and are rarely directly linked to their cause. A dry throat in the morning is often attributed to cold and flu season. Nosebleeds are considered annoying but not cause for concern. Chronic coughs are blamed on old age. And increased susceptibility to infection seems like an inevitable part of winter.
All these symptoms indicate that something is wrong with the indoor climate. The body is communicating, but its signals are being misinterpreted. A hygrometer, which measures humidity, costs little and can reveal whether your home is conducive to health or detrimental to it. For many seniors, this simple measurement would be the first step towards improving their quality of life.
Ways to a healthier indoor climate
Ventilation and heating in balance
The recommendations from doctors and health experts are clear: Regular ventilation is essential, even in winter. Three to five minutes with windows wide open ensures air exchange without cooling the rooms down. It's important to turn down the heating while ventilating to save energy and prevent a significant drop in temperature.
The ideal room temperature for bedrooms is between 16 and 18 degrees Celsius, and for living rooms between 20 and 22 degrees Celsius. Higher temperatures are not only energy-intensive but also increase the drying of the air. Those who still tend to get cold should opt for warmer clothing rather than turning on the heating. The so-called "layered look," i.e., wearing several layers of clothing, allows for flexible adjustment to changing temperatures.
Increasing humidity: methods and their limitations
There are several ways to increase indoor humidity. The simplest is to place bowls of water on the radiator. The evaporating water enriches the air with moisture. Wet towels or houseplants, especially those that transpire a lot of water, have a similar effect.
However, these methods have their limitations. They are difficult to control and, if used carelessly, can lead to excessively high humidity, which in turn promotes mold growth. Above 60 percent humidity, the risk of mold increases significantly, and mold spores can be even more problematic for people with respiratory illnesses than dry air.
Electric humidifiers offer more control, but require regular maintenance and cleaning. If improperly cared for, they can become breeding grounds for germs and cause the very problems they were designed to solve.
Conclusion: Give the respiratory system the attention it deserves in old age.
The respiratory systems of older people are more sensitive, vulnerable, and under greater strain than those of younger generations. Winter, with its dry air from heating systems, poses a particular challenge for them, one that is often underestimated. However, the knowledge about these connections exists, and there are numerous ways to improve their condition.
It begins with the awareness that indoor climate is not a trivial matter. A humidity level between forty and sixty percent, regular ventilation, and moderate heating are the cornerstones of a respiratory-friendly home. For people with chronic illnesses such as COPD or asthma, these measures are not optional, but essential.
Some people use mini saltworks as a supplementary measure to moisturize their airways. These small graduation towers for home use enrich the room air with fine salt particles and can support the natural moisturization of the mucous membranes. They do not replace medical therapy, but they can be a gentle way to improve the indoor climate.
Ultimately, it's about quality of life. Being able to breathe freely, without coughing, without a scratchy throat, without the constant feeling of fighting against one's surroundings – that's not something to take for granted, but it is achievable. For Gertrud M. and millions of other seniors, a hygrometer, a new ventilation routine, or a more conscious approach to indoor climate control could make the difference between a winter that makes you sick and one that offers comfort despite the cold.
(Images: Envato)
Medical note: This article is for general information purposes only and does not replace medical advice, diagnosis, or treatment. If you have existing respiratory illnesses, chronic conditions, or any concerns about your health, please consult your doctor. The measures mentioned for improving indoor air quality are intended as supplementary preventative measures and do not replace medical therapy.
