Winter is here and with it comes the seasonal woes of chilly weather, colds and flu and long dark nights.
Although in far northern Australia the weather is milder, those of us in more southern parts have the cold, rain and even snow to contend with; and for many of us that triggers the urge to hibernate – yes I know we’re not bears – but an extra 30 minutes in bed, a cosy fire, a hot drink and a good book or TV series are very attractive as the mercury plummets.
It's easy to write winter off as a number of months we just have to suffer through; but it's also a lovely time for enjoying mild, bright winter days, for getting jobs done in the house and garden and for being aware of the changing of the seasons, of the cycle of birth, death and rebirth.
And although winter may have some challenges there are some simple ways of getting us happily and healthily through these months.
Colds and flu
Despite what our mums told us you can’t catch a cold or flu from getting physically cold. However, our wise parent wasn't all wrong - researchers have shown that some rhinoviruses may replicate more when it’s cold and perhaps our immune system is less effective at fighting them off.
We tend to congregate indoors more in winter – at home caring for sick family members or in shopping centres, libraries or other indoor public places which are breeding ground for cold and flu bugs.
It’s not too late to get a flu shot. Flu in Australia peaks about July/August so get one now if you haven’t already had one and your body will have time to build up some immunity.
Remember, if you do get the flu or a cold, don’t ask for antibiotics. Colds and flu are viruses and antibiotics don’t work on viruses.
If you are in a vulnerable category, elderly or with a compromised lung or immunity system, see your doctor asap if you are concerned or having any trouble breathing; or if you think your infection has gone on too long.
The best treatments for colds and flu are rest, hydration – drink plenty of warm drinks - over-the-counter medications for headaches and body aches, staying warm and having good nutrition to fight off the infection.
Good hygiene will help prevent you catching colds and flu. Viruses can be found aplenty on escalator rails, shopping trolley handles and even the buttons on the ATM machine so regular hand washing is a good idea - and keep hands away from the mouth and eyes.
Keep active
As I said earlier, it’s tempting to think about hibernating indoors as the cold weather sets in, but maintaining an exercise routine is important in the winter to stave off the winter kilos and to help with mood. At the minimum make sure you have a brisk walk every day if possible, it will help with winter blues and if you have a dog to go with you all the better, they’ll benefit too.
A walk outside will also ensure you get some sunlight to make vitamin D. A lack of this vitamin is known to cause a number of health problems including depression.
Stay warm, safely
Before you crank up those winter heaters – gas, electric or wood, get them serviced and remember, heaters designed for outdoors, like charcoal barbecues are dangerous if used indoor - they give off carbon monoxide which is deadly. Make sure heaters and fires have a securely fitted fire guard.
Likewise with electric blankets, check to see the wiring is safe or better still get them professionally checked.
Diet
It’s tempting to head for the comfort carbs during winter but despite how you might try to kid yourself, unless you're planning a trip to Antarctica, you don’t need many extra calories when it’s cold. In fact, if you end up being less active, you’ll probably need less if you want to prevent the extra kilos from piling on.
It’s important during the cold months to have a balanced diet. There are plenty of delicious, wholesome vegetables available during winter and roast vegetables, soups and winter salads will ensure you get the natural vitamins you need to stay healthy. Make sure you get a variety of colours in your vegetables to ensure a variety of vitamins and minerals and team with some fruit, low fat protein and dairy. Remember a good breakfast is essential.
An occasional binge is nothing to beat yourself up about however.
Stay social
Ok so it’s cold. That’s no excuse for abandoning your usual social activities. If you meet up with the girls once a week, go to the gym, head down to the bowls club or men’s shed, belong to a service club or volunteer, it’s important for your mental health that you continue.
Getting out of the house, meeting up with friends and being a part of the community will all help make the winter months pass quickly - don't worry before you know it we'll be complaining about the heat again.
