It is vital to look after our bodies and minds, especially during the winter months. No matter your age, you need to be aware of how winter can affect your health, steps you should take to prevent illness & how you can maintain a positive mindset. In this guide, we will look at the many aspects of keeping fit and well in the winter.
- What affects our health in the winter?
- Why are viruses worse in winter?
- Common winter illnesses & how to combat them
- Whose health is most affected by cold weather?
- How to stay well during winter
What affects our health in the winter?
There are many reasons why the long winter months can cause us to become run down.
- Cold weather – this may seem obvious, but many people aren’t aware of the many ways cold weather can affect our health. Long stints in the cold can stop your immune system from working at full capacity. It reduces your blood flow as the body fights to keep your head and torso warm, which leads to less white blood cells readily available to fight off illness[i]
- Shorter days & longer nights – the seasonal change of daytime hours can throw a wrench into the workings of your ‘internal clock’. This offset can make you feel sleepy, disoriented, and generally under the weather
- Reduced sunlight – the lack of sunlight during the winter reduces serotonin production (which helps to regulate your mood). The reduction of serotonin is one of the factors that can cause people to become anxious, depressed and is one of the reasons why people suffer from SAD (Seasonal Affective Disorder) during winter[ii]
Why are viruses worse in winter?
There are several reasons why viruses, cases of flu & colds thrive in winter. Viruses can survive for longer during colder months because the air is less humid – this combined with more time spent inside close to others means they spread very quickly.
Common winter illnesses & how to combat them
Of course, there are a huge variety of illnesses that you can suffer from in the winter. However, these are the most common ailments: –
Winter allergies
Yes, environmental allergies aren’t just an issue in the summer! Spending more time indoors means you’re more likely to run into allergens that linger in the home. People are affected by increased contact with dust, pets and mould which can induce sneezing and watering eyes[iii]
How to combat – Though you can’t really ‘cure’ an allergy, you can keep it at levels that are easier to cope with by keeping your home clean, avoiding allergens where possible and taking allergy medications[iv].
Common cold & flu
Common colds and flu do their rounds each year, and people are fortunate to get away without having one or the other throughout the winter.
How to combat – Stay aware of hand hygiene and touching your face when out in public, and avoid contact with people who are ill where possible.
Skin dryness & irritation
The skin is very sensitive, and most people suffer from dry skin in the winter because of the lack of moisture in the air that the skin relies on to stay hydrated[v].
How to combat – There are lots of simple steps you can take to clear up dry skin. For example, using a humidifier, limiting the time you shower to help your skin retain oiliness, and moisturising are all useful.
SAD (Seasonal Affective Disorder)
As well as general illness, our mental health can suffer over the winter. SAD is a form of depression that occurs over a certain period of the year, every year. For most, this is in the winter. If you’re affected by this, you aren’t alone – 3 in 100 people in the UK struggle with SAD[vi].
How to combat – Speak out and seek help from friends, family and your GP. There are several places online that you can find help if you need it, here are some resources: –
Whose health is most affected by cold weather?
Although everyone is affected by the cold, some groups suffer more than others, including[vii]:-
- Pregnant women
- People with disabilities (especially those which cause a weakened immune system)
- People over the age of 65
- Children under 5 years old
- People with a long-term illness
If you fall into any of these categories, you should take extra care to look after your health.
How to stay well during winter
Below, we explore how you can look after yourself during winter and protect your body and mental wellbeing.
Plan well
Keeping yourself mentally occupied when you cannot leave your home as often as you would during warmer months is extremely important for your mental health, particularly if you suffer from SAD, depression, and/or anxiety.
Creating a daily schedule that you can follow will help keep you motivated and ensure you stay on track with household tasks such as cooking, cleaning and personal care. All of this will contribute to a more settled, positive mindset. You could include the following in your daily plan: –
- Cleaning
- Cooking & preparing food
- Exercise (whether this be inside, in the garden, or a short walk around your neighbourhood)
- Self-care, this can be as simple as taking time to shower or creating a daily skin-care routine
- Hobbies and other mentally engaging tasks
Schedules can be hard to stick to, but each task completed will give you a sense of fulfilment and keep you on the right track.
Stay warm
Of course, a huge part of staying healthy in cold weather is by keeping yourself warm. Older adults or people with long-term illnesses may struggle with this more than younger & fitter people.
- Keep your home at the right temperature (around 21°C)[viii]
- Wrap up in warm clothing, especially when heading outside
- When you’re at home, sip warm drinks and keep your clothing layered
- To stay warm, you need to stay active! According a 2018 study, being physically fit can improve your tolerance to cold[ix]. Exercising improves your blood flow & can keep you warm for hours.
Keep moving
Exercise doesn’t have to mean getting a gym membership or hour-long runs. Your exercise routine should suit your needs and abilities.
- Gardening – gardening is good for both the body, mind and the soul! Spending even half an hour gardening a day can be a very effective way of exercising, whether you’re weeding flower beds or tending to trees in your walk in fruit cage.
- Yoga – yoga is very accessible to people of all abilities because there is such a vast array of yoga resources. Yoga is excellent for the winter, as you don’t have to go outside.
- Short walks or jogs – a short daily walk or jog around where you live can make a massive difference to your fitness levels
- At home workouts – There are many ways you can exercise at home. Take advantage of the huge range of free fitness apps that are available to download on your phone or tablet.
Mental stimulation
Keeping the mind active is especially important when we aren’t going outside as much as usual. Although there will never be a perfect replacement for the mental stimulation that comes from socialising, there are hundreds of activities you can do. For example, puzzles and crosswords will keep your brain active.
Maintain a healthy diet
Having a proper diet is one of the cornerstones of maintaining your health. Your diet controls the nutrients your body gets, which directly affects how effectively it runs.
- Where possible, make sure you eat at least 5 portions of fruit and vegetables a day
- Eat healthy fats and oily fish
- Choose whole grains and nuts
- Limit your intake of sugary & processed foods
It can be challenging to get all the right vitamins sometimes, so it might be wise to look at taking supplements to boost areas you’re low in (always talk to your doctor about this if you’re unsure),
Good hygiene
Maintaining good hygiene is vital for many aspects of your health, and will help to keep you safe from coronaviruses, seasonal flu and other illness during the winter.
When you are out in public, you should make sure to clean your hands when you’re able to (especially after touching surfaces like door handles and countertops) and avoid touching your face to limit the chance of germ transmission. If you need to cough, cough into a tissue, and dispose of it immediately. In a pinch, you should cough into the inside of your elbow.
Vaccinations & jabs
Ensuring you are up to date on vaccinations and other jabs should be on the top of your priority list, especially if you are susceptible to illness in cold weather. If you aren’t sure if your vaccination record is up to date, call your doctor or GP surgery to check.
The importance of keeping your health in check this winter
Whether you have to stay inside more this winter or not, it’s always essential to keep up good habits regarding your health (both mental & physical).
References
BUPA, n.d. Seasonal Affective Disorder (SAD). [Online]
Available at: https://www.bupa.co.uk/health-information/mental-health/sad
[Accessed January 2021].
Cool Antarctica, n.d. Cold Weather and Health – How do cold temperatures affect health and well being? – The dangers of cold. [Online]
Available at: https://www.coolantarctica.com/Antarctica%20fact%20file/science/cold-weather-health.php
[Accessed January 2021].
Guide, H., n.d. Seasonal Affective Disorder (SAD). [Online]
Available at: https://www.helpguide.org/articles/depression/seasonal-affective-disorder-sad.htm
[Accessed January 2021].
Harvard Health, 2011. What to do about dry skin in winter. [Online]
Available at: https://www.health.harvard.edu/womens-health/what-to-do-about-dry-skin-in-winter
[Accessed January 2021].
Knuth, C. M. et al., 2018. Prior exercise training improves cold tolerance independent of indices associated with non‐shivering thermogenesis. [Online]
Available at: https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP276228
[Accessed January 2021].
Lawler, M., 2020. The Ultimate Winter Wellness Guide. [Online]
Available at: https://www.everydayhealth.com/wellness/guide/ultimate-winter-wellness-guide/
[Accessed January 2021].
Marie Curie, n.d. 16 tips on how to stay warm in cold weather. [Online]
Available at: https://www.mariecurie.org.uk/blog/keeping-warm/179148
[Accessed January 2021].
NHS, n.d. How to stay well in winter. [Online]
Available at: https://www.nhs.uk/live-well/healthy-body/keep-warm-keep-well/
[Accessed January 2021].
WebMD, 2021. Winter Allergies: What’s Your Risk?. [Online]
Available at: https://www.webmd.com/allergies/features/winter-mold-allergies-risk#2
[Accessed January 2021].
Sources
[i] https://www.coolantarctica.com/Antarctica%20fact%20file/science/cold-weather-health.php
[ii] https://www.helpguide.org/articles/depression/seasonal-affective-disorder-sad.htm
[iii] https://www.everydayhealth.com/wellness/guide/ultimate-winter-wellness-guide/
[iv] https://www.webmd.com/allergies/features/winter-mold-allergies-risk#2
[v] https://www.health.harvard.edu/womens-health/what-to-do-about-dry-skin-in-winter
[vi] https://www.bupa.co.uk/health-information/mental-health/sad
[vii] https://www.nhs.uk/live-well/healthy-body/keep-warm-keep-well/
[viii] https://www.mariecurie.org.uk/blog/keeping-warm/179148
[ix] https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP276228
Sean Barker is the MD of First Tunnels, and is enthusiastic about providing quality gardening supplies to gardeners across the UK