Staying Warm and Healthy!

January 6th, 2018

This winter has been brutally cold in many parts of the US.  The cold can have a very negative impact on our health.  It can weaken our immune systems and dry out our nasal passages, making us more vulnerable to colds and flus.  The cold weather also limits our ability to do exercise outdoors and get much needed Vitamin D from sunlight.  Here are some ways to beat the cold.

• Make sure to cover up all exposed skin when outdoors.  Scarves, gloves, and a thick coat are a must when the temperature drops.  Put them on at least 5 minutes before heading outdoors.  The heat you trap in the clothing will keep you much warmer.
• Exercise indoors.  When you exercise, your body temperature will rise.  The sweat you generate will also moisturize the skin.  Avoid exercising outdoors, as very cold air can cause our bronchi (tubes that deliver air to our lungs) to spasm and make it difficult to breathe.  Asthmatics often notice worsening of their asthma during colder months.
• Humidify the air.  Hot, dry air leads to dry nasal passages and eyes which are the main reason we get upper respiratory infections in the winter.  Add humidity to the air in your home by using a humidifier and avoid making the home temperature too warm.  Sure 80 degrees feels great, but it will dry you out too much.  70 degrees would be a reasonable home temperature in the wintertime.  If you have a green thumb, purchase some indoor plants.  They release moisture into the air.  If not, you can place bowls or baking sheets with water around the home.
• Moisturize your skin liberally.  The best time to slather on lotion is after your shower to lock in moisture.  Dry skin can result in bothersome itching and irritation.
• Get your flu shot.  We are in the midst of a potentially deadly flu season.  If you haven’t gotten your flu shot, it’s not too late.
• Use hand warmers when outdoors for long periods of time.  These small packets generate heat and can be placed into your shoes or gloves to keep these areas warm.  If you are shoveling snow or doing necessary outdoor activities in the cold, make sure you warm up indoors every 15 minutes or so.
• Drink plenty of fluids, preferably warm or room temperature.  Teas and soups are perfect for raising our body temperature before or after being outdoors.
• Avoid alcohol or excessive amounts of caffeine.  Both of these are diuretics (cause you to release water) and can worsen dehydration.  Alcohol also dulls the pain of frostbite, so you may not realize you are being injured by the cold.
• Take a Vitamin D supplement.  Vitamin D is a necessary vitamin that we get from certain foods, such as fortified dairy, eggs, and sardines.  Some scientists believe that low levels of this vitamin can contribute to anxiety and depression that many of us experience in the winter months.  Ever wonder why we feel more energetic in the summertime?  We need approximately 15 minutes of exposure to the sun to activate this vitamin.  If you aren’t exposed to the sun for this amount of time during the wintertime, your levels will surely be low.  I recommend taking a supplement with 1000 IU of Vitamin D3 per day during this time.  Be sure to take it with food as it is a fat soluble vitamin and preferably in the morning.  If you are really feeling the winter “blahs”, schedule a trip to a sunny getaway further south.  You will be able to replenish your Vitamin D within hours on the beach, it’s just what the doctor ordered!