Winter comes with warm mornings, warm drinks, festive moods and misfortunes such as increased likelihood of falling sick. During low temperatures, your body tries to keep you warm more using the available resources, whereas viruses such as the flu feel easier to spread. Low immunity, joint pains, dry skin, allergies, and mood swings during cold months are also problems with many people.
In CritiCare Hospital, it is in our perception that it is possible to enjoy winter when you take simple but wise measures to safeguard your health. This is a simple, easy-to-read and understand manual on how to stay healthy and strong during the season.
1. Immunity: Working out Natural Immunity
Low immunity is normally associated with winter diseases. These beliefs ought not to rely entirely on the medicine but rather to reinforce your natural defence mechanism.
White vegetables and winter fruits ensure the necessary supply of vitamins and minerals that your body needs due to regular consumption of a balanced diet. Add citrus fruits, leafers, carrots, beetroot, amla, nuts, seeds and faint spices such as turmeric and ginger. These foods contain so many antioxidants and make your body better at combating infections. It is also necessary to maintain hydration, even though in winter you may not feel as thirsty, your body requires a lot of liquids to work properly. Hydration is possible with warm water, herbal teas, and soups, as they are all very calming.
2. Guard Yourself against Seasonal Infection
The peak season of common cold, flu, cough, and viral fevers is in winter. In order to be on the safe side, observe preventive measures that minimise the risk of contracting infection.
Washing hands regularly, especially when you walk home or touch surfaces that are frequently used, may help a great deal in countering the spread of germs. It can also help protect you and anyone you are around by keeping your respiratory hygiene, covering your mouth when sneezing or coughing. Wearing a mask can be useful, too, in case you must spend a significant amount of time in public places. And in case the flu vaccine is at hand, this is one of the most effective ways to avoid complications in winter.
3. Eat Warm, Nutritious Meals
When done properly, the natural preference of your body is to warm and cosy foods in the wintertime and actually healthy.
The long-lasting energy comes in the form of hot soups, whole grains, lentils, and protein-rich foods, as well as healthy fats that come as nuts and seeds. Taken in moderation, Ghee would keep your body warm and good with digestion. Autumnal vegetables such as sweet potato, spinach, cauliflower and methi contain this required nutrient that makes you energised. There is also no need to skip meals; your body needs more energy than in hot weather.
4. Stay Active Even In Cold Weather
Winter is a time to be lazy, and this lowers physical activity. However, exercising is among the best ways of keeping healthy.
Home exercises using indoor activities such as yoga, stretching, skipping, strength training, or other light exercises ensure that your body muscles are warm, circulation is improved, and immunity is enhanced. Vitamin D, which is a vitamin and is highly needed during cold seasons, can be obtained through a brisk walk in the winter sun. Even 20-30 minutes of physical exercise daily may change your levels of energy visibly.
5. Nurture your own Skin and Hair
Low humidity and cold winds remove moisture far away from your skin, making it dry, itchy, and irritated.
Application of a good moisturiser right after bathing can be used in order to seal in the moisture. Face creams and lip balms that hydrate and use mild cleansers will ensure that your skin does not dazzle and flake. Long hot showers should also be avoided because they may deprive your skin of the natural oils. To take good care of your hair, apply binding oils and light shampoos that would not leave your hair dry and frizzy. Water is also enough to keep your skin naturally shining during the season.
6. Keep Your Home Warm and Clean
The environment is clean and warm, which prevents risks of infections and allergies.
Make sure you open up your rooms in order to air them during the day to get fresh air and sunlight. Your bedding and furniture need not be left untidy because dust accumulated on their surface is likely to attract allergens. In the event that you have heaters, make sure you keep at a safe distance and do not sit too near lest it will dry your skin, causing burns. Humidity can be enhanced by a humidifier or by bowls of water around the heaters to make inhalation easier.
7. Manage Joint Pain and Aches
Frequently, in winter, joint stiffness, evidence of arthritis, and muscle pains are aggravated.
Exercise, warm compresses, light exercises and bathing of the joints with hot water can soothe the stiffness. Exercise aids in ensuring flexibility, and foods that are rich in omega-3 (such as flaxseeds, walnuts and some fish) might help to curb inflammation. In case of ongoing joint pain, the orthopaedic department at CritiCare Hospital should be approached by you to be examined by the team and receive immediate treatment.
8. Support Your Mental Health
The autumn days are shorter, and the weather is cold, which may influence your mood and cause winter blues or seasonal depression.
External activities, visiting with close ones, meditation, and sufficient exposure to sunlight can be used to increase the level of serotonin. Regular sleeping routines and physical exercise also help in emotional health. And in case you are too low, fatigued, or antisocial in winter, then consult a mental health specialist in due time.
9. Wear Sensibly to the Climate
Wearing more than one layer of clothes prevents your body heat from escaping and stops it by adapting to the changing temperatures.
Select warm underclothes, woollen clothes and wind-resistant jackets. Wear hats to cover ears, hands and feet, which are easily cold. Proper winter attire can go a long way in preventing cold-related diseases, particularly in children and the elderly.
10. Stay Hydrated and Sleep Well
The winter is likely to disrupt normal sleep and decrease thirst. A target of 7- 8 hours of sleep at night is the optimal thing to do to keep your immune system in peak condition and also your overall health. Keep a healthy sleep routine- screens, warm blankets and dim lighting help the body to sleep. Even when you are not hungry, it is necessary to drink enough water and ensure that your body runs smoothly, and that you are not tired of the exhaustion related to dehydration, headache, and skin dryness.
Conclusion
Winter may be one of the most pleasant seasons of the year, as long as you look good by following little, regular habits. Feeding on delicious foods in season, exercising, wearing warm clothes and keeping your body clean would go a long way in ensuring that you are not hit by infections of the season. We codify a desire to enable you to be healthy, comfortable and assured during the colder months in CritiCare Hospital.
When you experience persistent cough, fever, extreme joint pain, problems in breathing, or any other health issue in winter, you should not forget about the symptoms. The complications can be avoided by early diagnosis and timely treatment. CritiCare Hospital has a team of specialists who are always ready to provide high-quality medical assistance whenever needed.
