Winter woes

What winter does to you

In South Africa we have winters ranging from mild and wet to dry and freezing, with a bit of both in-between. Some lucky souls are able to escape the common winter woes associated with this season by relocating to warmer areas but, alas, the rest of us are unfortunately doomed to stay, face the enemy and get on with life. Being for-warned is being for-armed and knowing the enemy you are facing and what strategies he employs to make you miserable also makes it possible to set up defences.

One of winter’s most common strategies is bringing in his army of germs and viruses as soon as the temperature drops. The enemy knows that humans are warm-blooded and need to maintain a certain body temperature to stay healthy. Our bodies have an automatic thermostat, governed by impulses from the skin that are sent to an area in the brain called the hypothalamus. When the inside or outside temperature starts going to extremes this thermostat regulates our body temperature and keeps us healthy. However, when temperatures reach extreme levels and our bodies are not strong and healthy enough, this thermostat may fail and leave us vulnerable to attack!

Ten tell-tale signs of an attack

Be on the lookout for the following signs of a possible attack and follow the precautionary measures we will set out. Hopefully this winter will not be the winter of your discontent, but of your victory!

1. Colds
2. Flu
3. Sinusitis
4. Throat infections
5. Skin problems
6. Chilblains
7. Dehydration
8. Frostbite and hypothermia
9. Weight gain
10. Seasonal affective disorder (SAD) or winter depression.

Ten pro-active strategies

1. Up your defences. Your first line of defence is your immune system. A strong immune system responds to your thoughts, emotions and actions, and protects your body when germs and other aliens invade. To have a strong immune system you need to be fit, healthy and happy. Work on it and be prepared before winter sets in.
2. Check your vitamin and mineral arsenal. Colds and flu are caused by viruses and do not respond to antibiotics. A strong immune system and large doses of immune-supporting nutrients such as vitamin C, D and zinc will help you fight back and also help stop those secondary infections such as sinusitis and sore throats. Getting a flu shot before winter sets in can reduce your chances of getting flu by up to 80%.
3. Avoid contact. Cold and flu viruses are tough customers that can survive for long periods on doorknobs, phones, keyboards and wherever else an infected person coughed, sneezed or blew his/her nose. Wash your hands regularly and keep them away from your face to prevent infection. Also, avoid stuffy, overcrowded public places – the breeding ground of those pesky cold and flu viruses and other germs.
4. Protect vulnerable assets. Cold weather strips your skin of moisture, so protect it with a good moisturiser and sunscreen. Cracked heals and lips (a sign of vitamin B-complex deficiency) and rough hands also need extra special care.
5. Stay warm. Chilblains – those itchy, tender, red/purple bumps that occur on your fingers heals and toes, nose, ears and other uncomfortable places – is a real trial. If you are susceptible to this ploy of the enemy try at all costs to stay warm (especially hands and feet), avoid smoking and medicines that constrict blood vessels, exercise regularly especially before going outside and always apply sunscreen to exposed skin. Remember to never ever expose susceptible areas to sudden heat after being out in the cold; rather warm these areas slowly and gradually.
6. Put on your armour. Cover up all exposed areas before you go outside, especially your head, ears, neck, hands and feet. You lose most of your body heat through your head. Layer your clothing and wear warm mittens and thick wool socks to prevent frostbite (freezing of the skin or underlying tissue) or hypothermia (when body temperature drops below normal). Remember the golden rule in both cases is to slowly re-warm areas (without rubbing) in warm not hot water, or by other means.
7. Keep moving. Exercise is absolutely essential to staying warm, fit and healthy. Plan ahead and find an indoor venue or invest in some home workout CDs if it is too cold to be out of doors.
8. Stay hydrated. Your body needs plenty of water to stay hydrated; in fact, 70% of your body is made up of water and this balance needs to be upheld. Drink lots of water (warm it if necessary and add a sprig of lavender or slices of lemon) as well as herbal teas and nourishing soups, and eat healthy, bubbly stews and other foods with a high water content.
9. Engage in battle. Winter weight gain is a real downer – so fight it! It is caused by a decline in the production of serotonin, the chemical that controls mood and appetite, and leptin, the fat-burning hormone. Sunlight boosts production of both and is in much shorter supply during winter. Unfortunately the cold conditions also lure us into modifying our healthy lifestyles by becoming couch potatoes and eating “fattening” comfort foods. Fortunately there are supplements on the market today that will assist you in managing these food, alcohol and even cigarette cravings, and will also put up a fight against those nasty fat storage hormones.
10. Stay alert. SAD or winter blues/depression occurs when there is an imbalance of chemicals in the brain that regulate sleep, energy and mood. Lack of light and sunshine seem to be the culprits here.Those suffering from SAD are advised to soak up as much sunshine as possible (without burning the skin) and to keep their indoor environment bright and filled with light. If all else fails, light therapy (exposure to intense artificial light) may offer some relief or your doctor may prescribe antidepressants.

Sources
Chilblains. 2013. Retrieved from: http; //www.dermnetnz.org/reactions/chilblains.html
Epstein, A. What winter does to your body. Retrieved from: http://www.dailymail.co.uk/health/article-89534/Whawinter-does-body.html
Hassberger, K. 2013. Avoid common winter ailments. Retrieved from: http://www.wzzm13.com/news/article/240673/205/Avoid-Common-Winter-Ailments
Kleinerman, E. 2011. Drinking water, especially in winter, does your body good. Retrieved from: http://www.ceveand.com/healthfit/index.ssf/2011/03/drinking_water_especially_in_w.html