Winter in Alberta is no joke. Between the freezing temperatures, dry air, endless snow shovelling, shorter days, and more time spent indoors, this season can take a real toll on your health, especially your lungs and heart.
Many Albertans unknowingly fall into habits during the winter months that seem harmless but can quietly strain the body. If you live with asthma, COPD, sleep apnea, high blood pressure, or a heart condition, winter can make symptoms feel worse. Even if you’re generally healthy, these habits can still impact your breathing, circulation, and overall well-being.
Luckily, a few small adjustments can go a long way toward keeping your lungs and heart strong all winter long.
Let’s break down 7 common winter habits that may be affecting your health, and what to do instead.
1. Brushing Off a Winter Cough as “Normal”
We all know the winter “hack-hack-cough” that seems to linger across Alberta. But here’s the thing: a cough that lasts more than a couple of weeks isn’t just dry air.
A lingering cough could be a sign of:
- Asthma or winter-induced asthma flare-ups
- COPD or early signs of chronic lung disease
- Post-viral inflammation (after a cold, flu, RSV, or COVID)
- Acid reflux affecting the airways
- Heart-related issues such as heart failure (yes, heart conditions can cause cough)
Many people ignore these symptoms because “everyone coughs in the winter.” But a persistent cough is your body asking for attention, especially if it comes with wheezing, shortness of breath, or fatigue.
What to do instead:
If a cough lasts longer than 3 weeks, disrupts sleep, or causes shortness of breath, it’s time for a lung check. PulseAir offers lung function testing, respiratory assessments, and specialist support to help get to the root of the issue early.
Read Next: Persistent Winter Cough? When to See a Lung Specialist in Alberta
2. Breathing in Cold Air Without Protection
Walking outside on a cold Alberta morning can feel like your lungs are freezing, because in a way, they are. Cold, dry air is a major trigger for coughing, airway spasms, chest tightness, and asthma or COPD flare-ups. It also forces the heart to work harder to keep the body warm.
If you go from a warm indoor space to -25°C without protecting your airways, your lungs feel the shock.
What to do instead:
- Wear a scarf or breathable mask over your mouth and nose outdoors
- Breathe through your nose as it warms the air before it reaches your lungs
- Avoid high-intensity exercise outside when temperatures are very low
- Warm up your breathing with gentle indoor stretches first
Protecting your airways isn’t overreacting; it’s smart lung care.
Related: Could You Have COPD and Not Know It? 7 Signs You Shouldn’t Ignore
3. Skipping CPAP on Cold, Dry Nights
You climb into bed, dry air is making your nose itch, the CPAP mask feels uncomfortable… so you skip a night. We get it, but missing CPAP therapy, even occasionally, affects more than just your sleep.
Untreated sleep apnea can:
- Increase blood pressure (even after just one night without CPAP)
- Put extra strain on your heart
- Increase risk of AFib and cardiovascular complications
- Reduce oxygen levels while you sleep
- Affect mood, memory, and daytime fatigue
Dry winter air can make CPAP feel harder to tolerate, but the solution isn’t to remove the mask — it’s to adjust your setup.
What to do instead:
- Use a heated humidifier or heated tubing
- Try lubricant or mask liners if dryness irritates your skin
- Clean your CPAP regularly (dry air + dust = irritation)
- Talk to PulseAir’s sleep specialists for support, mask fitting, or pressure adjustments
Sticking with CPAP in the winter is one of the most powerful things you can do to protect your heart and lungs long-term.
Related Reading: Helpful Tips for CPAP Success
4. Not Drinking Enough Water (Yes, Even in Winter)
People often associate hydration with hot summer weather, not -20°C winters. But dehydration is extremely common in colder months, and it affects your lungs.
When the body is dehydrated, mucus becomes thicker. That makes it harder for the lungs to clear irritants, which can lead to coughing, infections, and breathing difficulties. Your heart also has to work harder when you’re low on fluids.
What to do instead:
- Sip water throughout the day (set reminders if needed)
- Choose warm drinks like herbal teas or lemon water if cold water isn’t appealing
- Use a humidifier at home to prevent airway dryness
Hydration is one of the simplest ways to support lung function.
Read More: 5 Ways to Make Your Lungs Stronger and Healthier
5. Staying Indoors… with Poor Air Quality
We shut windows, turn up the heat, burn scented candles, and spend more time inside. The result? Stale indoor air filled with pollutants such as:
- Dust and pet dander
- Cleaning chemicals
- Mould from humidity imbalance
- Smoke from fireplaces or candles
- Germs and viruses trapped inside
Indoor air in the winter can be up to 5x more polluted than outdoor air. For people with asthma, COPD, allergies, or heart disease, this can worsen symptoms quickly.
What to do instead:
- Change furnace and HVAC filters regularly
- Use a HEPA air purifier
- Keep humidity between 30–50% (over 60% encourages mould growth)
- Limit scented candles and aerosol sprays
- Crack a window briefly when cooking or cleaning for ventilation
Your lungs will thank you.
Read Next: 5 Ways to Improve Your Indoor Air Quality
6. Overexerting Yourself Outdoors, Especially Shovelling Snow
Shovelling snow is basically an accidental cardio workout, and many Albertans don’t warm up or pace themselves before lifting heavy snow.
The sudden strain combined with cold air can cause:
- Shortness of breath
- Chest pain or pressure
- Asthma/COPD flare-ups
- Increased heart attack risk
People often underestimate the physical stress of shovelling. It’s one of the most common winter triggers for heart-related ER visits.
What to do instead:
- Warm up indoors for 5 minutes first (marching in place, arm circles)
- Take breaks every 5–10 minutes instead of powering through
- Push snow rather than lifting when possible
- Ask for help if you have heart or lung concerns
- Consider a snow-blower or ergonomic shovel
Listen to your body, not your snow-covered driveway.
7. Ignoring Symptoms Because “It’s Just Winter”
Winter fatigue, low mood, breathlessness, or coughing are often brushed off as “normal for the season,” but they can signal something more serious.
Don’t ignore symptoms like:
- Shortness of breath during light activity
- Chest tightness or heart palpitations
- Wheezing or persistent cough
- Worsening snoring or sleep issues
- Unexplained fatigue or dizziness
If something feels “off,” it’s worth checking. Early care can prevent complications, and make winter much more manageable.
Where PulseAir Can Help:
PulseAir offers services to support winter heart and lung health, including:
Whether it’s your breathing, your sleep, or your heart, winter isn’t the time to wait and see.
Request a Heart, Lung or Sleep Consultation Today
Focus on Taking Better Care of Yourself This Winter
Winter brings enough challenges, and your breathing and heart health shouldn’t be one of them. Small adjustments in your daily habits can protect your lungs, improve your sleep, and reduce strain on your heart all season long.
And if winter symptoms are sticking around or getting worse, PulseAir is here to help. We’re here to help you breathe easier, sleep better, and live healthier, all year long.