Stay Away from Illness  During Winter

By

Monica Saxena

| Wellness Blogger | Certified in Holistic Health & Nutrition | Fully Accredited Professional Nutritionist |

Winters, blissful or sad?

Winters have a different feeling, the season of cold and dry wind with chilling temperatures. It is also the time when health problems arise in most of us. It is better to take precautions during the winter season so that it can be enjoyed fully.

Some people wait for winter eagerly and some dread its arrival. For some, winter is the season of celebration, warmth, comfort, good food, sitting near the fireplace and snuggling in a warm blanket. They say winter is the season to show your true character. You need to channelise the inner warrior in you to work in extremely cold weather and take care of your family at the same time.

For some, winter is shivering cold and depressing. They hate to go out due to extreme temperatures and miss outdoor activities. Most of us have similar issues; we welcome the new season and the celebrations, but then some common winter problems make us dread winter. So, it is important to take certain precautions during the winter season to make it a happy winter. Some of these that each of us must take, are as follows;

Precautions to take in the Winter Season

If you are prone to illness during winter, then it is better to take precautions so that you can enjoy the season by staying healthy, warm and comfortable.

1.    Precautions Against Winter Diseases

Certain diseases like the common cold, pneumonia and flu affect most people during the winter season. For most people, winters are traumatic because of cold and other winter illnesses. Let's find out more about them.

A, Common Cold

During winter, you will find every second person at your home, school, college or workplace is either suffering from a cold or a cough. The common cold is a widespread condition affecting many people. It is certainly very infectious, and if not treated early, it could lead to severe headaches, sore throat, mucus accumulation and nasal infection.

You need to wear a mask, wear multiple-layered clothes and try home remedies such as gargling, steam inhalation and ginger tea to keep cough and cold away.

B, Pneumonia

Sometimes a cold can take the worst turn if not managed properly and could lead to pneumonia. The early symptoms of pneumonia can be hard and it keeps getting worse. Though it is due to bacterial infection, it can affect you in multiple ways, like fever, mucus, chills and breathing problems.  It gets cured with a visit to your medical practitioner and antibiotic doses. But sometimes, patients might need care and treatment in a hospital due to the severity of problems faced by them.

C, Flu

Flu is the most commonly faced health issue during the winter season and is something that troubles everyone the most. To stay away from the flu or to get rid of it easily, you need to ensure cleanliness. Washing your hands before having food is a must to keep bacteria at bay.

You need to cover yourself properly and wear socks to keep your body warm. Drink hot soups and broth to keep yourself warm and comfortable. Tea, coffee and hot chocolate are other options to keep yourself warm.

2.    Wear extra layers of clothes to keep yourself warm

Winter is synonymous with wearing layers of clothing. Wearing layers of clothes is not only fashionable but has a science behind it. Wearing layers traps pockets of air between clothes, which act as insulation and slow down body heat loss. Layers also manage moisture and block wind, helping maintain a stable body temperature in cold weather.

So better do it to avoid getting ill. You can wear more layers of clothing during winter to keep yourself warmer than wearing just one thick piece of clothing. The science behind it says that air gets trapped in between the two layers of warm clothing and prevents the flow of body heat to the cold surroundings. As we all know, air is a bad conductor of heat; it's important to wear extra layers to keep warm.

3.    Maintain hygiene during winter

To maintain hygiene during the winter season, make sure everyone, especially kids wash their hands properly after coming home from outside. Use hand sanitisers liberally. If anyone in the house is having a cough or cold, ask them to cover their nose to avoid the spread of infection to others.

4.    Proper ventilation

We get accustomed to closed cosy rooms with heaters and blowers on during winter. But it is a fact that there are a million microbes in a constantly closed room which continue to multiply in a warm and damp area. So, a closed and cosy room requires the circulation of fresh air for proper ventilation. Proper ventilation prevents stale and unhealthy air from being inhaled by everyone.

You can leave your windows and doors open when the sun is out, for just a few minutes on a daily basis. It helps circulate clean air into the room and get rid of bad odours, harmful organisms, dust and mould. Opening your windows during sunshine lets the UV rays disinfect your room.

5. Moisturise yourself frequently

Dry skin is a very common condition during the winter season, especially when the humidity is low. Avoid hot water baths during winter; otherwise, your skin will become dry and itchy. Moisturising your skin with cold cream or petroleum jelly would certainly help.

Moisturisers are great against the dehydrating effects of winter. Keeping your skin hydrated s the dryness and stiffness of skin during the cold months will make it itchy and prone to infections.

Make your skin glow this winter

6.    Avoid consuming cold water

It is better to avoid cold drinks or cold water during winter. They could lead to colds and coughs, which everyone should avoid in winter. Cold fluids affect blood circulation as their coldness can impact the flow of fluids. They can also reduce immunity and affect digestion.

Drinking cold water makes people feel tired after meals and also reduces body temperature, which should be avoided during the winter season.

warm water during winter

Dos during winter?

Each to its own, there are many ways to keep yourself warm and stay healthy and well during winter. Some of the things that are simple, common and easy to do are as follows:

1. Eat vegetables and fruits to boost nutrition

Winter presents us variety of leafy green vegetables full of nutrients like spinach, amaranthus, lettuce, spring onion, fenugreek, etc. They are packed with vitamin C, which boosts the immune system. Vegetables like leek, broccoli, beetroot, bell pepper, carrots and spinach help maintain haemoglobin levels. Fruits like peaches, strawberries, grapefruit, kiwi, pineapple, oranges, apricots and papaya can also help to keep you warm. Have them daily to boost your fibre and nutrient intake.

2. Eat spicy food for immunity

Spices like ginger, garlic, black pepper, cinnamon, and turmeric generate warmth by improving circulation and boosting metabolism. Spicy foods help strengthen immunity and aid digestion, which tends to slow down in winter. They also protect against cold-related infections by reducing inflammation and fighting microbes.

Spicy seasoning boosts blood circulation and keeps you warm. Some spices play a key role in thermoregulation, a process that helps maintain your body's internal temperature.

3. Eat whole grains to stay warm

Wholegrain-based food help fight winter blues. Whole grains like oats, brown rice, and millets provide complex carbohydrates that release energy slowly, helping the body stay warm. They support digestion and maintain steady blood sugar levels during cold weather. Their high fiber and nutrient content also boosts metabolism and overall winter immunity. 

You can try whole wheat bread, brown rice, cereals, pulses, bajra roti, oats, corn or Makki roti and millet too. Whole wheat carbs give your mood that much-needed boost and prevent cravings for sweets.

4. Soak yourself in sunlight to relax your mind and body

 Soaking in heat during winter helps relax muscles and improves blood circulation, keeping the body warm. Warm baths or sun exposure both reduce stiffness caused by cold temperatures.

They also support relaxation and better sleep by calming the nervous system.Sunlight helps in the production of the happiness hormone, serotonin. Normally your body experiences a serotonin deficit in winter because of less sunlight, thus making you feel grumpy.

the sunshine vitamin

5. Eat nuts for skin and joints

Eating nuts during winter provides healthy fats and protein that help generate and retain body heat.
Nuts like almonds, walnuts, and peanuts boost energy and support immunity in cold weather.
They also nourish the skin and joints, which tend to become dry and stiff during winter.Nuts are a great source of vitamin E and also prevent your skin from drying. The vitamin E and Omega-3 fatty acids found in most nuts will combat your dry skin problems and help maintain its suppleness. You can also get Omega-3 fatty acids from sesame seeds, flaxseeds and fish.

6. Eat garlic to keep heart healthy

Eating garlic in winter helps boost immunity and protect against colds and infections.
Its warming nature improves blood circulation and keeps the body warm. Garlic also supports heart health and digestion during cold weather. Garlic is effective in boosting your overall immunity. The enzymes contained in garlic form a chemical called allicin which stimulates the production of infection-fighting white blood corpuscles.

So, Garlic is a powerful antibiotic, anti-viral and anti-fungal agent. It also helps in lowering blood pressure and cholesterol levels. Other important medicinal foods are ginger, cinnamon, turmeric, tulsi, methi, black mustard seeds, ajwain, saffron, black pepper and clove.

7. Eat Jaggery to boost metabolism

Eating jaggery in winter provides natural warmth by boosting metabolism and improving circulation.
It strengthens immunity and helps protect against coughs and colds.

Jaggery also aids digestion and helps cleanse the respiratory tract in cold weather. It is also a good source of iron and other minerals that your body needs during winter. Since it is high in fibre, it provides relief from constipation. Other natural body cleansers that are good for winter are honey, raisins and dates.

8. Keep Proper Hygiene 

Viruses of the common cold, influenza and COVID are still there; it is important to pay attention to proper hygiene. Protect yourself and reduce the spread of these viruses by washing your hands regularly with soap and warm water, sanitising surfaces, avoiding the sharing of cups and utensils, wearing a mask in crowded areas and staying home if not feeling well.

Why hygiene is good for your health?

9.  Protect your heart by being health-conscious

When temperatures drop, the rates of heart attacks, stroke and other heart-related conditions go up. Cold weather makes your heart work harder to keep your body warm.

Protect your heart by eating a heart-healthy diet full of fruits, vegetables, low-fat dairy and lean proteins, exercising at least 150 minutes weekly and reducing stress. Take time out for meditation and breathing exercises.

How to keep your heart healthy?

10. Try to stay hydrated 

During winter, staying hydrated keeps you energised. It also helps protect your skin from getting dry. Set a goal to drink about eight glasses or more of water each day. Staying hydrated during winter helps maintain body temperature and prevents dryness of skin as well as joints.

Proper hydration supports immunity and digestion, which can weaken in cold weather.
Drinking enough fluids also reduces fatigue and keeps energy levels stable.

11. Get enough vitamin D 

More time spent indoors and less sunlight on your skin can lead to a Vitamin D deficiency. Getting adequate amounts of Vitamin D is crucial for bone health. Good sources of vitamin D include fortified cereals and low-fat dairy foods, such as yoghurt and cheese, fish and eggs. If your diet is lacking, go for a Vitamin D supplement.

Don’ts during winter

1. Don't eat cream-based soups 

Avoid them as they are typically very high in corn starch and could lead to weight gain in some individuals. Better opt for broth-based soups as they decongest your respiratory system, clear your sinus and also reduce throat irritation.

2. Don’t eat fried snacks, 

Try to avoid oily junk, because of more good food and less outdoor activity can make you pile on extra kilos. Don’t buy ready-to-cook soup mixes instead; try making them from scratch with plenty of veggies at home.

3. Don’t be careless about vaccination.

 Be responsible to protect yourself and your loved ones during winter, which is the season of respiratory infections. If not done, go for it today.

4. Don’t neglect your skin 

Damaged skin is one of the perils of harsh winter. Cold weather damages your skin, making it dry and itchy. Skincare rituals that are a must during winter are moisturising, applying sunscreen and increasing the intake of water.

5. Don’t be inactive 

Don't be inactive during winter as physical activity is an important aspect to keep one fit throughout the winter. The daily routine of yoga, cycling, aerobics or any form of physical activity will help to keep you warm and boost the immune system. It also improves defence against seasonal ailments like flu and colds.

6. Don’t neglect your health 

Cold weather triggers multiple health problems like asthma, flu, sore throat, painful joints, and increased risk of heart attacks. It is important to remember that low temperatures during winter make blood pressure rise and put more pressure on the heart. Preventive health check-up is the best way to beat winter health problems.

Winter doesn’t have to bring sickness with it. By nourishing your body, staying warm, and caring for your immunity, you can enjoy the season feeling healthy, energetic, and strong.