How to Take Care of Your Health in Autumn in Poland

Planning to survive Polish autumn without catching a cold? It’s possible, but requires knowledge of the local climate and medical system.

Statistics speak for themselves: preschoolers experience 6-8 episodes of acute respiratory viral infections per year, adults — about 4. And influenza can knock you out for a whole week — fever persists for 5-7 days, while with a common cold it decreases by day 2-3.

⠀

But there’s a nuance. Living in a different country, many face questions: where to go at the first symptoms, which medications to buy without a prescription, how to get help quickly and without unnecessary expenses.

The good news is that the Polish medical system provides many opportunities for foreigners, and pharmacies offer a wide selection of effective remedies.

In this article, we will cover:

• Why people get sick most often in autumn in Poland
• How not to get sick: proven prevention methods
• What to do at the first symptoms
• Where and how a foreigner can get medical assistance

Why People Get Sick More Often in Autumn in Poland

The numbers speak for themselves: with the onset of cold weather, the number of sick people in Poland increases manifold. The Chief Sanitary Inspector records from 45 to 50 thousand new cases of respiratory infections weekly.

There are several reasons. And all of them work against our immunity.

Climate Change and Decreased Immunity

Polish autumn is a real test for the body. Constant temperature fluctuations, high humidity, and hypothermia hit the immune system. The result is predictable: the body becomes an easy target for infections.

Add to this the return from vacations. People gather in offices and schools, bringing viruses from different parts of the world. And the autumn stress from the new work rhythm completes the picture.

Increased Crowding in Indoor Spaces

The cold drives everyone indoors. Here the risk of infection increases many times.

The situation in Poland is particularly difficult — the country ranks 4th in the EU for housing overcrowding. 65% of the population lives in conditions of excessive crowding. An ideal environment for virus circulation.

Poor ventilation exacerbates the problem. Viruses accumulate in the air and are transmitted from person to person at an alarming rate.

Lack of Vitamin D and Light

Short daylight hours are another blow to immunity. In Poland, vitamin D deficiency affects the majority of the population:

• 40% of residents have levels below 20 ng/ml
• 60% — below 30 ng/ml

Without a sufficient amount of this vitamin, the immune system works at half strength. And the lack of sunlight affects serotonin production. Seasonal depression reduces the body’s resistance to diseases.

Physical and mental tone decrease. The body becomes vulnerable precisely when the most viruses are circulating around.

How Not to Get Sick in Poland in Autumn: Prevention

Prevention is your main tool against autumn colds. Several simple rules will help you get through the season without sick days.

Hygiene and Respiratory Etiquette

Wash your hands properly — at least 20 seconds with soap, especially after public places. No access to water? A disinfectant with at least 60% alcohol content will also work.

When coughing and sneezing, cover with a tissue or elbow. Discard used tissues immediately.

Many Polish companies conduct hygiene talks — and it works. Simple rules do reduce the risk of infection.

Ventilation and Air Humidification

Optimal humidity in the room is 30-45%. Air that is too dry damages the mucous membranes and increases the risk of infections. Air that is too humid contributes to mold growth.

What to do: Ventilate rooms every 1.5-2 hours for 5-10 minutes. The air should be completely renewed at least once every 3 hours. In cold weather, it’s better to leave the room during ventilation.

To maintain humidity, use humidifiers or simply place containers with water near radiators.

Seasonal Flu Vaccination

Good news — Poland has simplified access to vaccines. Pharmacists can issue prescriptions and vaccinate directly in pharmacies. There are more than 2 thousand such points throughout the country.

The optimal time is September-October, before active virus circulation. The body needs about 2 weeks to produce antibodies.

Sleep and Nutrition: The Foundation of Strong Immunity

7-8 hours of sleep for adults is not a luxury, but a necessity. Women need an additional hour, children — at least 10 hours.

Nutrition: 400-500 grams of vegetables, berries, and fruits daily. Especially useful are acidic berries with vitamin C: sea buckthorn, cranberry, currant, lingonberry.

Don’t forget about protein — meat, fish, eggs, cottage cheese, legumes, nuts. This is building material for antibodies. And drink enough water — about 30 ml per kilogram of weight.

What to Do at the First Symptoms

The beginning of a cold… Many immediately panic: rush to the doctor or try to cope on their own?

Let’s figure out when you can manage with home treatment, and when urgent medical attention is needed.

When You Can Treat Yourself at Home

A common cold is not a sentence. It lasts 5-7 days, maximum up to 10. Characteristic signs: headache, general malaise, nasal discharge, and dry cough. Temperature is usually below 38°C, and sometimes doesn’t rise at all.

It’s important to understand: most ARVIs require only symptomatic treatment. Antibiotics are powerless against viruses.

What to do: rest and plenty of fluids, avoiding alcohol and caffeine.

What Medicines to Buy in a Polish Pharmacy Without a Prescription

Antipyretics and pain relievers:

• Paracetamol — effective for runny nose and nasal congestion
• Ibuprofen — reduces headache and muscle pain, sneezing, but doesn’t affect cough

Nasal sprays: Xylometazoline and oxymetazoline help with nasal congestion, but not with discharge. Attention: don’t use for more than 5 days.

For cough: Preparations with dextromethorphan and ipratropium bromide are effective in the first 10 days.

Over-the-Counter Antiviral Remedies

Preparations with inosine pranobex (for example, Neosine forte) — suitable for people with weakened immunity and with recurrent infections. Also effective against Herpes group viruses.

Nasal barrier sprays create physical protection on the nasal mucosa. They contain iota-carrageenan, sodium hyaluronate, ectoine. Other options include glycerin, natural enzymes, extracts of mint, sage, and Icelandic moss.

When to See a Doctor Urgently

Don’t delay seeking medical help if:

• Symptoms last more than 10 days
• Fever persists for more than 4 days
• Temperature above 38°C doesn’t decrease after antipyretics
• Sputum appears when coughing (to rule out pneumonia)

In case of acute pain, you can see a doctor without an appointment, but you’ll have to wait in a live queue.

Critical condition? Call an ambulance: 999 or 112.

How to Get Medical Help in Poland

Many foreigners get lost in the Polish medical system, especially when they are sick. But figuring it out is simpler than it seems.

Emergency Numbers: When to Call an Ambulance

999 — ambulance 112 — universal emergency service number

You can call even without money on your account or from a locked phone.

Important: an ambulance is called only in case of a real threat to life — loss of consciousness, chest pain, serious bleeding, injuries. For a false call, there’s a fine from 500 to 1500 zloty.

How to Make a Doctor’s Appointment

Ukrainians who arrived after February 24, 2022, receive free medical care on par with Poles.

Three ways to register:

• Portal pacjent.gov.pl
• NFZ hotline: 800 190 590
• In person at the clinic registry

Tip: PESEL number and passport are needed.

Electronic Sick Leave by Phone

After a telephone consultation, a doctor can issue an electronic sick leave (e-ZLA).

Advantages: – Automatically sent to the employer through ZUS – No need to go anywhere – Stored in the system forever (available in IKP) – Processed faster than paper

What Free Insurance Covers

The National Health Fund (NFZ) covers: – Basic and specialized care – Diagnostic tests – Inpatient treatment – Psychiatric treatment – Rehabilitation – Dental services

Who is eligible: all working people, including foreigners. Insurance also covers family: spouses, children under 18, students under 26.

Mandatory condition: registration with a clinic. You can change your doctor twice a year for free.

Conclusion

Polish autumn is a challenge. But quite solvable.

Yes, hypothermia and lack of sunlight weaken immunity. Yes, viruses spread faster in closed spaces. But now you know how to prevent this.

Simple rules work: wash your hands, ventilate rooms, sleep enough. Get a flu shot — in Poland, you can do this even at a pharmacy. And keep emergency service phone numbers handy.

Feeling unwell? Don’t panic. Paracetamol, rest, and warm drinks will handle most colds. And if the temperature persists for more than 4 days — see a doctor.

Ukrainians after February 24, 2022, receive medical care for free. Other foreigners are covered by work insurance. An electronic sick leave can be obtained by phone.

The main thing — don’t be afraid of the Polish medical system. It works, and quite effectively.

Take care of your health and enjoy the bright colors of Polish autumn!