Winter Wellness Challenges | Episode 13

In this episode Joanne discusses the topic of Winter wellness and helps you take a closer look at several of the key winter wellness challenges most of us face as the weather gets colder.

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*This podcast does not provide medical advice, diagnosis or treatment and its contents are intended for informational purposes only. 

Transcript

Welcome to Episode Thirteen our Full Spectrum Wellness Podcast. I'm so happy to be back here with you for our thirteenth episode.

This episode will help you take a closer look at several of the key winter wellness challenges most of us face as the weather gets colder, especially if you live in a place that has a lot of snow.

Here in Manchester it’s currently 2 degrees and we have had a smattering of snow this weekend. 

As I said Winter throws up many wellness challenges and with the cold weather there is the temptation to pretend we are a bear and just hibernate until the spring thaw comes.

The truth is, becoming inactive during winter can be one of the worst things you can do for your health. It might seem tough to enjoy the short days and long nights of winter, but spending time outside during each winter’s day offers several health benefits.

Being cooped up indoors leaves you more prone to colds and flu, since you will be surrounded by other people coughing and sneezing.

Exercise boosts energy levels and mood. It also helps you burn calories, which is very useful if you tend to gain weight around the end of year holidays and the festive season.  

Vitamin D is a hormone our body produces as a result of exposure to the sun. Just 30 minutes of sunshine per day can give us all the Vitamin D we need. But sometimes we need to take a take supplement. In fact I received a text from my GP surgery earlier today letting me know that my recent blood test results show that my vitamin D levels are a little low so I need to work on getting my levels up.. 

Winter can cause many to feel the blues. Seasonal Affective Disorder, or SAD, a form of depression affects millions of people around the world. It is caused by the lack of daylight during the short winter days, especially when there is bad weather.  

Those who live above the Arctic Circle are particularly prone to it due to their not seeing any sunlight for weeks at a time once the sun dips below the horizon. 

SAD can trigger depression, illness and weight gain. With colds and also the dreaded flu making their rounds, many people fall ill during the winter and lose time at work or at the holidays because they are not feeling well in body, mind and spirit becoming more depressed and having compromised immune systems as a result..  

Many people pack on the pounds in the winter. They crave hot “comfort foods” to warm up on a cold day. The Christmas holidays and Thanksgiving for those in the US can be a diet disaster. Eating more and working out less, if at all, because of the cold weather, is a recipe for weight gain and getting out of shape.   

Depression tends to lead to poor self-care. Some people don’t eat. Others try to cheer themselves up with food. When the holidays come, they overeat, but are often too listless to exercise. 

They end up in the worst physical condition they have been in all year and then feel depressed about their body image. 

When the warm weather arrives once again, they struggle to get back into shape so they can start wearing less bulky winter clothes once more.  

Everything seems an effort when you have SAD.  Many people withdraw from others because they don’t want to be a “party pooper” or allow others to realize they are struggling. People with SAD will often cry uncontrollably, which can be embarrassing so they stay at home.  

So, what can you do if you think you have SAD?

Firstly consult a medical professional then be proaction and take charge of your health and well-being. 

Get outside in the fresh air and sunshine a little every day. Seek companionship, spend time with friends and family in order to avoid social isolation, which can trigger or worsen depression. 

When you are outdoors with friends, be sure to take a camera along to record your good times together. Post them in prominent places so you know you are valued and that you can have a great time in spite of the winter weather. 

In addition to getting out of the house, consider taking up a winter sport if you are lucky enough to live somewhere that’s possible as they can give you a great cardio workout. 

Not fond of snow or don’t live somewhere you can take up a winter sport? Rent or stream some fitness DVDs and try a range of interesting workout routines. You’re sure to find some you love. 

In some cases, these actions might not be enough to lift your SAD. In that case, the doctor may recommend phototherapy, commonly referred to as light therapy. 

Light therapy uses an instrument called a light box. You sit a few feet away from it first thing in the morning. The light imitates natural sunlight, which appears to trigger a change in the brain chemicals linked to mood and helps ease depression. 

Light therapy should ideally be started in the autumn, before the days start to get really short. This is also the best time to start because it can take from days or weeks to start working.   

Winter weather is a lot colder and drier than summer weather, which means it takes its toll on your skin. Your hair might start to look dry and brittle like straw. Your skin might become chapped, red and flaky. If you already have dry skin, winter can make it much worst. Paying attention to moisturizing your hair, face and skin can keep you looking and feeling great. 

Last, but not least, you need to dress for safety in winter. Cold kills. A hat, scarf, gloves and proper footwear to match the weather conditions are all essential.  

It’s good to get outdoors into the sunlight for some fresh air and natural Vitamin D production, but frostbite is one winter wellness challenge that can be a winter challenge for some. 

Frostbite occurs when the skin literally freezes. Spending too much time outdoors in the cold and wind without being protected sufficiently from the elements is the main cause. Children are more prone than adults because of their more sensitive skin.   

Frostbite can be dangerous if not treated quickly, leading to permanent tissue damage and even loss.  Due to the skin freezing, blood is no longer able to flow to, for example, the tips of the fingers of someone who isn’t wearing gloves or mittens. The loss of blood flow results in a loss of circulation and the skin and underlying tissue will start to die.   

If the skin is not re-warmed in a timely manner, it can turn black and might even develop gangrene and need to be removed surgically. 

Hypothermia, that is, low body temperature, might also result as well as frostbite. It is a particular risk if someone ends up falling into a cold body of water, such as a river or lake. Hypothermia is a medical emergency too. 

In the case of both frostbite and hypothermia, the most important thing is to rewarm the skin or body. Avoid rubbing, as this can cause tissue damage. Blowing gently can help. In the case of mild frostbite, known as frost nip, going inside and warming up near a heat source (but not touching it) should be enough to help things thaw out. 

For severe frostbite, the area should be soaked in warm water until the temperature adjusts and the skin has thawed. 

In the case of hypothermia, blankets and getting to the hospital will help. There they will get a warming blanket and perhaps even an intravenous drip of warm saline to restore normal body temperature. 

Pay attention to the weather reports. Use common sense. It may look sunny outside, but if it is very windy, don’t stay out too long. Wind chill can make temperatures feel much colder than they actually are. 

Bundle up as warmly as possible.  A hat and/or hood will help protect your head and reduce the loss of body heat from the cold. A scarf will protect your throat and chest and also your face if needed.#, especially if you have asthma, and if you do make sure you always carry an in inhaler with you. 

Gloves or mittens will keep fingers frost-bite free. Be careful playing with wet snow, as your fingers can start to freeze through wet woolly gloves if you are out for a long time.  

If it is a really cold day, a face mask or balaclava can help.  

Go inside when you feel chilled.  Avoid smoking tobacco and steer clear of alcohol as these can affect your circulation. People may think that it has a warming effect, but the truth is it actually makes it more difficult for your body to regulate its own temperature and decreases circulation, boosting the risk of frostbite. 

Here are a few ways to stay motivated even when the temperature plunges. 

• Schedule It on Your Calendar - We write down important things on our calendars, such as doctor’s and dentists appointments. Set aside 30 minutes every day for working out and treat it as seriously as a trip to the doctor. 
• Timetable Your Week of Activities - The current recommendations are 30 minutes of activity per day. They can be cardio, which burns fat, or strength training. Strength training should be done 2 to 3 days apart in order to help the muscles heal after a session. Plan out which days you will do which. Enjoy a winter workout, go out for a walk or a hike in nature. Plan a route that is close to home in case you have to hurry indoors to get warm.  Many gyms have a pool, which gives a great whole-body workout and can be done by anyone at any age. If you can’t swim laps, don’t worry. Many gyms offer water aerobics classes too. Most gyms also offer a range of different classes. Try aerobics, spinning, Zumba, and more. Intimidated by the weights room? Ask for a tour and introductory lesson. It’s usually free, and your instructor can give you some good individualized workout tips.
• Hire a Personal Trainer - A personal trainer may sound expensive, but they can be worth their weight in gold if they come up with a workout plan you enjoy and which gets real results without you getting injured. You will share your goals with them and they will hold you accountable. They will often offer package deals, which will bring down the price. And chances are you will be more motivated because you want to get your money’s worth.
• Find a Workout Buddy - They can be in addition to the personal trainer or a substitute for them if they are the type of person who will hold you accountable. Ask around to see if anyone in your area or at work wants to get fit. Set your goals and start taking walks at lunchtime, share tips on how to stay focused, and more.  
• Try New Things - There are many workout DVDs that can give you real variety. From yoga to the Brazilian butt workout to belly dancing, they are all designed to get you up and moving. I love to dance so I use an on-demand streaming service called Body Groove, it’s so much fun and doesn’t feel like exercise at all.
• Work Out with The Family - If you’re like most families, you are probably spending too much time indoors in front of a tv, tablet or smart phone screen. Try a hike, or even  just a 30-minute walk when the sun is shining.  

 Of course this time of year is cold and flu season. One of the most confusing things about becoming sick with an upper respiratory illness such as a cold or the flu is that they begin in a similar manner. However, each requires a different treatment in order to limit the illness and get over it as quickly as possible.  

A cold is caused by becoming infected with a rhinovirus. Like many viruses, it mutates. There are hundreds of strains of the common cold virus and any cold virus can be around at any time. New strains can form all the time, making it difficult to build up immunity to them.

Viruses have no cure, but you can treat the symptoms as best you can to make you or your loved ones more comfortable if they come down with a cold.

Typical symptoms of a cold include: 

• Congestion (head and/or chest) 
• Runny nose (stuffiness from swollen sinuses) 
• Watery eyes 
• Coughing-it can be a dry cough, or one that is productive, that is, produces phlegm in order to get congestion out of your body) 
• Headache 
• Tiredness 
• Itchy nose, eyes and throat 
• Fever (more common in children)
• Sore throat  

The flu is caused by becoming infected with one of the strains of the influenza virus.

The flu generally comes on more quickly than a cold. The symptoms seem to hit all at once, and will usually be more severe than when you catch a cold.  

The typical symptoms of flu include:

• Runny or stuffy nose
• Cough 
• Sore throat
• Headaches and/or body aches
• Fever or feeling feverish (not everyone with the flu has a fever)
• Chills
• Fatigue, lack of energy
• Nausea, vomiting
• Diarrhea (most common in children)

While the first four symptoms are common to both flu and colds, they are likely to be more intense when you have the flu. 

Flu symptoms are strong right from the onset, and they usually run their course in about a week. Colds usually only last a few days.

And of course covid hasn’t gone away which has similar cold and flu type symptoms.

Since colds and flu are both viruses, antibiotics will have no effect. 

An over the counter cold remedy will help dry up the nasal congestion but try to avoid products with a lot of alcohol or caffeine in them.                                                                                    
Look for a product which does all that you need in one pill or bottle. You’ll save money and be able to avoid accidental overdose. For example, acetaminophen is a common component in an array of cold remedies but taking too much can lead to liver damage. 

You can also use inhalants, my go to is Olbas oil, especially useful if you want to use a natural remedy. 

The best way to prevent colds and flu is to wash your hands often and not share personal items like cutlery, towels and so on. Avoid contact with those who are ill and stay at home when you are sick.  

Keep the communal areas of your house clean, such as kitchens and bathrooms. Taking these precautions may keep you from getting sick at all or can highly minimize your chances so you can have an enjoyable winter season.

Prevention can often be the best cure. Please use the information shared in this podcast episode to help you take charge of your health so you can stay well all winter long and avoid many of the common illnesses and health issues that the cold weather brings.  

I hope listening has been the push you needed to start paying better attention to your health in the cold weather, to keep you, and your loved ones safe.