New Delhi: Winter may be a wonderland, but it’s also the deadliest time of year for those in the north. With the dropping temperatures, common health problems like mild to high fever and chest congestion seem to increase manifold. With high variations in the day, night and early morning temperatures, doctors are asking people to take ample precautions to brave the ailments linked to the changing weather.
High Rate of Infections
Bacterial and viral infections are the main cause of winter ailments. The lack of sunlight and low temperatures in the cold season provide an ideal setting for viral and bacterial infections which can give rise to colds, coughs, sore throats, flu and other winter illnesses. Furthermore, the body’s immunity also tends to get weakened during the colder season and therefore it is more susceptible to attacks from various viruses and bacteria. “informs Dr Rajesh Bhudhiraja, Internal Medicine, Asian Institute of Medical Sciences, Faridabad
For your eyes
Winter can be especially harsh on your eyes. According to Dr. Saurabh Choudhary, Head Department of Refractive Surgery,ICARE Eye Hospital, Noida, “During the winter months, many people find that they have dry eye problems that are caused by dry heat or air heaters in their homes. Whenever you are outside in the frigid, wicked winter winds, you should take extra protective measures to make sure that your eyes are not exposed to the wind and the excess cold.”
For your bones
For knee pain sufferers, winters could be a nightmare as knees pain can be more conspicuous in winters. According to Dr Ramneek Mahajan, Director, Orthopedics & Joint Replacement, Max Smart Super Specialty Hospital, Saket, New Delhi “As the temperatures drop arthritis has a tendency to flair up because cold winter weather make the joints feel stiffer than usual which leads to sever knee pain. The wide changes in temperature can cause the swelling around inflamed joints, causing more irritation to the surrounding nerves, which then also increases the amount of pain felt and stiffness.”
Tips for remaining healthy in winters
Boost your immunity throughout winter by consuming a range of fresh foods including green leafy vegetables. You can also boost immunity by taking a quality vitamin such as Echinacea, garlic, vitamin C and or Zinc.
Keep moving
Keeping active during winter is essential to support our health and well being. Moving your exercise indoors during winter will help to keep you warm as well as fit and healthy. Be sure to spend time warming up before you start your exercise as it can take a little longer for your joints to loosen up in the cold weather.
Eating well
As winter sets in it can be tempting to start eating more of those warm comfort foods that are often high in fat, salt and sugar. Instead, find comfort in foods such as warming and nourishing soups and stews full of flavour and healthy vegetables. Be sure your diet includes winter fruit and vegetables packed with vitamins and minerals such as sweet potato, green leafy vegetables, beetroot, kiwi fruit, mandarins, bananas, garlic and ginger.
Sleeping well
Proper sleep (eight hours for an adult) can help keep the body’s immune system healthy and fight off colds. Avoid alcohol, caffeine and cigarettes as these substances can affect the quality of your sleep. Regular, moderate exercise, relaxation techniques and establishing a regular sleep routine may help to promote improved sleep.
Skin health
The cold weather can affect our skin and contribute to conditions such as dry, itchy skin, chill blains and eczema. This may be due to the reduced humidity, drinking less water than you would during summer or possibly due to reduced circulation which may decrease the flow of blood and nutrients to the skin. Using moisturisers daily may help to keep the skin moist and supple whilst supplements containing vitamin E or garlic help assist blood circulation.
Keeping bugs at bay
Wash or sanitize your hands regularly and avoid close contact with someone who has a cold. Keep household surfaces clean as well as kids’ toys when someone in the family has a cold. If you are ill, be sure to drink plenty of fluids, including water, hot tea and soup.
Have a healthy mood
Stress can lower the resistance to nasty bugs by depressing the immune system. Importantly, stress increases your need for dietary magnesium which is important for muscle and nerve function. Many of the B vitamins e.g. B1, B5, B6 and B12 are also needed for a healthy nervous system.
Circulation
Keep moving with gentle exercise to help improve circulation to the extremities of the body and don’t forget your socks and gloves
Stay hydrated
Don’t forget to keep drinking water! As the weather cools down and our thirst decreases it is easy to forget to drink enough water. You still need to aim for about two litres/day of water during winter as it is essential for our body to function