Thriving through climate transition

As Oman's intense summer heat begins to ease and the country moves through its transition period towards cooler months, many people notice changes in how they feel. Some experience fatigue, recurrent colds, coughing, or worsening allergies, and it is common to hear these problems blamed simply on 'the weather change.' The reality, according to doctors, is more precise than that.
'Changing weather does not directly cause infections,' says Dr Mahmoud bin Nasser al Rahbi, Head of the Emergency Department at Samayil Hospital. 'Infections are caused by viruses and other microorganisms, while environmental changes can influence our exposure and symptoms.' He points to Oman-specific factors instead: dust and airborne particles can irritate the nose, throat, and lungs, and may worsen asthma and allergies, while seasonal viruses such as influenza circulate more widely during these months regardless of temperature.
Dr Benny Panakkal, a Senior Consultant Interventional Cardiologist in Muscat, agrees: 'Respiratory viruses circulate more easily when people spend longer periods together indoors.'
One of the most common questions doctors face is whether moving repeatedly between intense outdoor heat and cold indoor air conditioning weakens the immune system. The answer, both say, is no. 'There is no strong evidence that temperature changes alone weaken the immune system,' says Dr Al Rahbi, though the temperature swing can still irritate the airways, particularly for people with asthma or allergies. Both recommend the same solution: avoid excessive air conditioning, avoid sitting directly under strong vents, and keep indoor temperatures comfortable.
On diet, both reject the idea of a single 'immunity-boosting' food. 'A healthy immune system depends on an overall balanced diet,' says Dr Al Rahbi, pointing to a variety of fruits, vegetables, whole grains, legumes, fish, eggs, nuts, and seeds. Dr Panakkal warns against excess sugar, processed foods, and unnecessary supplements.
Exercise should continue rather than stop. 'There is no reason to stop exercising when the weather changes,' says Dr Al Rahbi. 'The cooler months provide an excellent opportunity to become more physically active outdoors.' His cautionary advice is to increase activity gradually after months of summer inactivity, and move indoors on dusty days. Dr Panakkal adds that exercise should be paused during a fever or an acute infection.
Sleep and hydration come up as the two pillars hardest to get right. 'Inadequate sleep affects immune function and recovery, while dehydration can contribute to fatigue, headaches, and dryness of the respiratory passages,' says Dr Panakkal. Dr Al Rahbi recommends around seven or more hours of quality sleep, and stresses that water intake should not drop simply because the air feels cooler.
Common mistakes, both doctors agree, include assuming every cough is 'just the weather,' sitting in excessively cold air conditioning, cutting back on water, neglecting sleep, and returning to intense exercise too suddenly after inactivity. Dr Panakkal adds that using antibiotics without medical advice and going to work while clearly unwell are also common mistakes.
Persistent or worsening symptoms should not simply be put down to the season. A cough, breathing difficulty, chest pain, high fever, or worsening fatigue warrants medical assessment rather than assumptions.
Asked for the simplest message to leave with readers, Dr Al Rahbi keeps it plain: 'Take care of the basics: sleep well, stay hydrated, eat a balanced diet, remain physically active, protect yourself from dust and respiratory infections, and listen to your body.' Dr Panakkal adds one more thing: keeping recommended vaccinations up to date, including the seasonal influenza vaccine.
'The transition into winter in Oman is not something we need to fear,' says Dr Al Rahbi. 'It is an opportunity to improve our daily habits and enjoy the cooler season while taking sensible precautions.' A healthy winter starts with the basics, done consistently.