Winter is coming! Not sounding like the Game of Thrones tagline but quite literally the temperature across the country has started to dip. In some places it has already touched single digits while other parts are experiencing the pleasant chill of around 20 degrees. While this is an excellent weather for some, it’s also a time when allergies and arthritis peaks. Children get sick more often, asthmatic huff and puff through the season while the skin looks like a crater on the moon! Here I talk about a few of the health woes that are commonly seen during this season and some winter friendly tips to become winter ready and overcome them.
Winter woes
Come this season, we see a rush of footfall at the hospitals. The complaints that we get to manage during winter are very unique to the season.I have mentioned some of them below:
1. Arthritis- winter is a bad time for those with arthritis. The pain, swelling and stiffness of the joints are felt more during winter months. Why this happens? Well, no one really knows. It could be due to the reduced blood circulation to the joints, the lesser exposure to sunlight or even might be because the pain receptors become more sensitive during winter season. Whatever be the cause it’s the number one complaint why senior citizens visit an out patient department during these months. Please click here learn more about arthritis in my blog.
2. Skin issues- the winter skin is totally unpredictable. At one moment it could look like a desert patch and the next it could breakout in multiple places. White patches,flaky skin, itching and pigmentation can be seen especially during these months. Skin diseases like psoriasis and eczema can have a field day and fungal infections will creep its ugly head in.
3. Hair fall- this is the season where those shiny locks turn into straw and hay. The lack of moisture in the air makes hair prone for itching, dandruff and dryness. The curlier your hair the greater your woes. Yes, sadly hair fall will become an unwarranted companion during these harsh winter months!
4. Asthma and colds- the winter season is notorious for asthma flareups. Allergic bronchitis, coughs and colds are more common this season. The pollution and smog in the atmosphere do more harm and often lead to severe throat irritations and coughs for those living in crowded cities.
5. Winter blues- did you know that people tend to have lower moods during this season. Seems ironic that despite the upcoming holiday season and the new year celebrations there is something about the colder months causing people to feel more blue and down. Speculations have put the blame on shorter days and lesser duration of sunlight exposure. This causes more melatonin (the sleep hormone) production in the body. Melatonin in turn can make us feel quiet drowsy and lead to feelings of depression.
6. Urinary tract infections- winter months are linked to higher incidences of urinary infections. This is probably linked to the increased urine production due to cold diuresis during winter months. When we hold in urine for longer periods the urinary waste becomes a breeding ground for the organisms to cause an infection.
7. Cervical spondylitis- the nagging pain and stiffness in the neck experienced by elderly people worsens in the colder months. Nowadays, this problem is also quite common among the youngsters thanks to excessive laptop and mobile usage and becomes a real pain in the neck (forgive the pun)!
8. Road traffic accidents- believe me when I say this, our Emergency Department dreads the winter months. There are many who party late nights to celebrate the last few weeks of the year and worst of all opt to drink and drive on the streets and land up in accidents.
9. Rise in sugar, blood pressure and cholesterol values- who is to blame? Is it the multiple buffet spreads we get to feast on this season? The ‘it’s too cold outside so let’s skip exercise’ excuse?or the little extra alcoholic indulgence? Maybe it’s all of them but we commonly encounter patients coming with sugar values that look like a cricket score! It takes a long time for health professionals and patients to undo them and get them back on the road to recovery.
Ten tips to keep healthy and to become winter ready
While these were the few winter woes we might face this season, do not fret. There are tips and tricks to tide over this season while enjoying this chilly weather. Here are some ten winter friendly tips that you must follow while enjoying this chilly season and to become winter ready:
1. Soak up the sun- get as much sunlight as possible. Either go for a morning stroll or a mid afternoon exercise, sunlight can provide us with much needed Vitamin D. This in turn is quite beneficial for our bones and is also a great mood elevator to become winter ready.
2. Dress appropriately- dressing warmly for the winters is very helpful. Often keeping our arms and necks covered can help the joints to keep warm and prevent stiffness and pain. So purchase some good quality winter wear- sweater and jackets, scarfs and socks to fashionably last this winter.
3. Hydrate yourself- the thirst centre in the brain usually remains dormant during winters. So we do not feel thirsty like in summers. Despite this our body continues to lose a lot fluids through respiration especially in the dry environment. Keep sipping on water and fluids to keep yourself hydrated this winter. A water intake of 2-3 litres everyday can keep your kidneys functioning well and prevent attacks of urinary tract infections.
4. Establish a good exercise routine- I know this is the best time to skip the morning walk and snuggle under the warm bed covers. But this habit will only set a bad precedent for the new year. Most of our patients cite the cold weather as an excuse to avoid walking and exercising. If you have to keep the lifestyle diseases of diabetes, hypertension and high cholesterol under check, you must have a great exercise routine. Convert your home into a dance studio and work on some good dance workouts, join a yoga class online or get together with friends for a friendly football match. Active sports will boost your metabolism as well as keep mental blues away and needs to be pursued by all. Let this be a great start to a healthy new year and a new you!!
5. Allergy precaution- now this is a tough season for the asthmatics. There is flare up of episodes with worsening early morning/ late nights coughs and breathlessness. If you are one among them you need to be prepared for it beforehand. Get your prescription checked and updated by a physician so that you have all the required inhalers and medicines handy. Wear masks while travelling or while dusting those fans and carpets at home. The dust mites and pollen often tend to settle on carpets and bedding. Make sure to clean carpets at least once in 3 months, curtains every month and change your bedding every week. Wet mop surfaces instead of dry dusting.
6. Pack your medications- another common reason our patients have poor diabetes and BP control values after a holiday is because they forget to pack their medications in their travel bag. The mad clamour to find a pharmacy which gives out the same medicines ensues while some decide to forego taking medicines altogether. Any day you skip taking medicines will surely affect the overall BP and sugar values. What to do? Well, pack your medicines in a cute medicine box even before you pack your clothes for a holiday to become winter ready!!
7. Skin and hair care- this season is notorious for making the skin dry and hair look lusterless. Have a dedicated time for moisturizing your skin well, preferably immediately after a bath. Hair needs special oil messages and deep conditioning treatments to trap in the moisture. Skin diseases like psoriasis and eczema can be controlled if you follow tips like shorter bath time, warm water baths instead of hot water and liberally applying a good moisturizer.
8. Keep dry- to avoid getting fungal infections we must keep always dry. After a bath be sure to dry your body and feet well. Fungal infections are more common in between your toes, so avoid walking barefoot in moist areas. Wear footwear always even inside the house. Ensure that the clothes especially the undergarments are completely dry before wearing them. Fungal infections are seen in genital areas if using moist undergarments. Even your thermals and woollens needs to be washed often before wearing them to avoid infections.
9. Eating healthy- include nuts and dried fruits in your diet. Children should be given vitamin C rich foods to build up their immunity. These include all citrus fruits like lemons, oranges and tangerine. There is no merit to the ‘hot’ and ‘cold’ foods concept but a hot soup to have for dinner is definitely more welcoming than a cold ice cream during December. As the body metabolism slows down this winter remember to include lots of fibre rich food in your diet to aid in good digestion. Skip the season of feasting and be mindful of your potion size. You do not have to try everything on the ‘buffet’ menu this season. Take what you want and eat what you take!
10. Responsible drinking- Lastly, I want all of you reading here to be cautious while drinking. While it’s alright to party and celebrate this season, never resort to drinking and driving. No matter how confident you are it takes only a second for things to turn downhill. Book a cab, stay over or designate a teetotaler friend to get you back safely to your family.
I’m sure these winter friendly tips will be very handy for everyone to become winter ready. Do tell me which one is your favourite and what you do different this season in the comments section. Adios!! Happy holidays!