Certainly, maintaining good health during the winter is crucial, as colder temperatures can bring about specific health challenges. Here's some advice from doctors to THE HEALTH PIONEER on common winter health issues and how to address them
Eye Care
Dr Mahipal S Sachdeva, Ophthalmologist and Chairman of Centre for Sight, a chain of Eye Hospitals reminds us that tending to your eyes during the chilly winter season requires a blend of care and humidity to prevent your eyes feeling like they are on a polar expedition!
First and foremost, hydration is key. Drink water throughout the day to retain the natural moisture of your eyes. Consider an indoor humidifier or lubricating eye drops to counter the dry spells cast by the aggressive heating systems and air purifiers.
For those planning to binge-watch during winter breaks, we advocate to practice the 20-20-20 rule i.e. every 20 minutes, look at something 20 feet away for at least 20 seconds. Also, blink frequently and remember to keep the screen at an arm distance with room adequately illuminated.
Lastly, this winter season, enjoy a hearty banquet of omega-3 and vitamins A, C, and E by incorporating fresh fruits, nuts, berries, and leafy greens in your diet. Although the winter season makes you feel lethargic, one should go for a walk to soak up vitamin D from the morning sun. Children should especially be encouraged to play outside to reduce the myopic stimulus received from the digital devices indoors. When planning to step out of the house, use UV-protected sunglasses for that harsh winter sun.
Overall wellbeing
Dr Pramila Baitha, Additional Director, Internal Medicine Fortis Hospital, Greater Noida shares that winter blues can cast a shadow on our well-being and as a Physician, she offers practical advice to navigate through this seasonal challenge. Firstly, prioritize exposure to natural light—step outdoors when the sun is shining, or consider light therapy. Maintain a balanced diet rich in mood-boosting nutrients, emphasizing fruits, vegetables, and omega-3 fatty acids. Regular exercise is crucial; even a short daily walk can enhance mood and energy levels.
Ensure adequate sleep hygiene, maintaining a consistent sleep schedule. Stay socially connected; isolation exacerbates winter blues, so engage in activities with loved ones. If symptoms persist, consult a healthcare professional to rule out conditions like Seasonal Affective Disorder. By adopting these habits, one can effectively manage winter blues and promote overall mental and physical well-being.
Diabetes
Dr Sharwari Dabhade Dua, Consultant Internal medicine and endocrinology. Fortis La-Femme, Delhi discusses how winter can be extremely stressful for patients with diabetes as feeling cold releases hormones like cortisol and adrenalin which can lead to fluctuations in sugar level.
When blood sugar starts to increase, it can lead to inflammation in nerves of feet and legs causing extreme pain and numbness. Most patients experience decreased sensation in legs causing injuries or diabetic foot ulcers.
Due to lack of adequate sunlight, patients have low Vitamin D levels which in turn weaken bones and lead to fatigue.
Cold weather impacts our daily exercise routine, also leading to weight gain and adding to the burden of existing illnesses like high blood pressure and diabetes.
Winter or cold weather also causes the blood to thicken and may cause an increase in blood pressure and the risk of heart diseases, stroke or heart attacks.
Hence, fighting winter blues by keeping your diabetes and BP in control and checking with your consulting doctor regularly is much advised.
Pregnancy
Dr Ritu Sethi, Director- Gynecology, the Aura Speciality Clinic, Gurgaon expresses concern that as winter blankets the world in frosty temperatures, expectant mothers may find themselves facing distinct considerations and potential risks such as respiratory infections, including the flu and common cold. Pregnant women may be more susceptible to these illnesses due to changes in their immune system. It's crucial to maintain good hygiene practices, such as frequent handwashing, to reduce the risk of infections.
Pregnant women should consider vitamin D supplements, especially if their exposure to sunlight is minimal.
Cold weather can be deceiving, and pregnant women may not feel as thirsty as they do in warmer months. Moreover, indoor heating systems and dry winter air can lead to dehydration. Staying well-hydrated is essential for the health of both the mother and the baby.
Pregnant women should explore indoor exercise options, such as prenatal yoga or swimming, to stay active and relieve stress.
To combat the cold, pregnant women should dress in layers to regulate body temperature. Thermal undergarments, a warm coat, and a hat are essential for staying warm during outdoor activities.
Combat the drying effects of indoor heating by drinking plenty of water throughout the day. One can opt herbal teas and warm soups too.
Ensure a robust immune system by consuming a well-balanced diet rich in fruits, vegetables, and whole grains. Additionally, discuss the flu vaccine with your healthcare provider to protect against seasonal influenza.
Since sunlight exposure may be limited during the winter, consider vitamin D supplements to meet the recommended daily intake after consulting with a healthcare professional.
Also, maintain good indoor air quality by regularly ventilating living spaces as it helps reduce the risk of respiratory infections.
Pregnant women can engage in safe indoor exercises like prenatal yoga or swimming after consulting with a healthcare provider.
Use a gentle moisturizer to keep the skin hydrated, and don't forget to apply sunscreen if spending time outdoors, as UV rays can still be harmful during winter.
Ayurveda Tips
Dr RP Prashar, Chief Medical Officer (Ayurveda) MCD informs that winter has been described in Ayurveda as the best season for health. The main reason is that the 'Jathragni' (the fire element present in the gastro-intestinal tract) responsible for combustion and digestion of food, is at its peak level of the year.
In other words, the body metabolism is at its best during these cold days which helps conversion of all the ingested food into energy. All the heavy foods rich in protein, carbohydrate and fat can be digested very easily due to the peak level of jathragni. Regular physical exercise has been advised in Ayurveda during the winter season so that all the consumed nutritious food is changed into lean mass rather than fat. Even sternous exercise can be performed on daily basis in this season as it is not exhaustive as it is in the summer season. It is advisable to massage the body daily before exercising as it tones up the muscles. Sesame oil is the best for massage, however mustard oil can also be used.
Millets like corn, bajra, jowar are highly rich in minerals and can be easily digested in this season. Rice, legumes, peanuts, etc. should be used after cooking in Desi ghee, preferably cow ghee. Green vegetables like spinach, sarson, bathua, cabbage, methi, chana, etc. provide high nutrition in the form of vitamins and minerals. Vegetables like carrots, sweet potato also provide high nutrition along with fibre. Foods which are considered cold in nature like curd, butter milk, kadhi, ice cream, kulfi must be avoided to avert cough and cold, which are common problems of the season. Tulsi, Ginger, black peeper, Clove, mulethi, etc. must be boiled in milk or tea to keep your body warm and immunity high.
Skin care
Dr. Diksha Agrawal, Consultant Dermatologist, Ghaziabad Dermatology Centre, says that winter weather can be harsh on the skin due to cold temperatures, low humidity, and indoor heating; leading to dryness, itching, and irritation. She shares some common issues and ways to handle them during winter:
Dry skin: Moisturize regularly using thicker creams. Consider using a humidifier indoors to moisten air and prevent skin from drying out.
Chapped lips: harsh winds, dehydration and constant lip-licking behavior can worsen dryness and lead to skin inflammation. Apply a hydrating lip balm with SPF 15+ frequently, avoid licking your lips and cover the area with a scarf when outdoors.
Eczema: Also known as dermatitis, it worsens in winters. Use fragrance-free, gentle cleansers and moisturizers. Apply moisturizer immediately after bathing to lock in moisture. Avoid hot showers and opt for lukewarm water to prevent further irritation.
Cracked heels and hands: Keep hands and feet moisturized with thick creams or petroleum jelly. Exfoliate gently and apply moisturizer before bed, wearing gloves or socks overnight to lock in moisture.
Flare-up of psoriasis: This skin condition is known to increase in winters. Patients are advised to avoid hot showers, encouraged to moisturize well and see a dermatologist if the condition worsens.
Healthy diet rich in essential fatty acids and vitamins should be consumed to support overall skin health.
If any issues persist or worsen, seek advice from a dermatologist for personalized care and treatment.
