As the winter season continues in July, the cold weather continues to bring an increased risk of illnesses such as the common cold and flu, among others.
Cimas Health Group head of managed care, Dr Willmore Kapuyanyika, said the cold weather may increase people’s chances of suffering an asthma attack, catching flu, having a sore throat and suffering from painful joints.
“We tend to stay indoors more during winter, which may mean being in closer proximity to other people for longer, often with the windows closed. This can increase your chances of catching viruses that cause colds or the flu.
“Dry winter air can also weaken natural mucus barriers in the nose and mouth, making it easier for viruses to enter the body and reach the lungs.
“We can help protect ourselves by keeping warm and practising good hygiene and a healthy lifestyle, as well as by keeping our distance from those we know are unwell and ensuring we are well hydrated,” Kapuyanyika added.
He went on to say keeping warm over the winter months can help prevent colds and flu and more serious health problems such as , pneumonia and depression.
“Heat your home to a temperature that is comfortable for you. If you can, this should be at least 25 degrees Celsius in the rooms that you regularly use, such as your living room and bedroom.
“This is particularly important if you have a health condition. It is best to keep your bedroom windows closed at night, opening them for aeration during the day
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“Wear appropriate clothes that keep you warm, especially when you go out. Take regular hot drinks and have at least one hot meal,” he added.
With viruses such as the common cold and flu, Kapuyanyika said it is important to be vigilant about proper hygiene.
“Protect yourself and reduce the spread of these viruses by regularly and thoroughly washing your hands and sanitising surfaces frequently. Avoid touching your eyes, nose and mouth, especially if you have been in contact with someone who is unwell.
“Avoid sharing cups and utensils that have not been cleaned properly or that you are not sure have been cleaned well. It may be in your best interest to wear a mask in crowded indoor areas,” he said.
He added that staying hydrated in winter is important.
“When you are hot and sweaty in summertime this triggers an urge to drink water. It is just as important to stay hydrated when it is cold. Staying hydrated keeps you energised. It helps protect your skin from dry, cold winter air and helps keep your body working in tip-top shape.
“A good goal is to drink about eight glasses or more of water each day. You can, of course, have some of this in drinks such as herbal teas, fruit-infused water or 100% fruit juices. Even broth based soups count towards your fluid intake,” he said.
Kapuyanyika pointed out that exercise or physical activity is important to keep fit throughout winter.
“Daily routines of jogging or any form of physical activity will also help to keep you warm. Although it is common to feel less motivated to keep active during the colder months, it is important to stay active as exercise not only keeps you warm but strengthens your immune system.”
“Keeping active helps to clear your airways, burns calories and helps you avoid winter weight gain. A daily walk or workout can also help ease depression by helping your body release de-stressing brain chemicals,” he added.
He went on to mention that studies, according to the American Heart Association, winter can increase the risk of cardiovascular events due to a combination of environmental, physiological and behavioural factors.
“Cold weather makes your heart work harder to keep your body warm. Take steps to protect your heart by making nutritious food choices. Eat a heart healthy diet full of fruit, vegetables, low fat dairy products and lean proteins. Limit saturated fats and sugar.
“Make exercise a part of your daily routine. Try to make sure you still have at least 150 minutes of moderate exercise weekly. If you are exercising outdoors, do not overexert yourself and move indoors on the coldest days.
“Drink alcohol in moderation, not just in winter but all the time. The World Health Organisation recommends safe alcohol intake that does not affect health.”
“Reduce your stress levels. Be sure to take time for meditation, breathing exercises or practising other stress relieving activities. Going for a walk or even watching television can be mind relaxing,” he added.
Kapuyanyika highlighted that more time spent indoors and less sunlight on your skin can lead to a Vitamin D deficiency.
“Adequate vitamin D is crucial for bone health. Beyond that, it enhances the immune system, neuroprotection and mood regulation, promotes placental development and foetal skeletal growth to mention a few.”
“Good sources of vitamin D include fortified cereals, low-fat dairy products such as yoghurt and cheese, fish and eggs. If diet alone is not enough, consider taking a Vitamin D supplement,” he said.
Other supplements such as Zinc are also encouraged as they boost the immune system. Sources include pumpkin seeds, lean beef, lamb, pork, chicken, eggs, lentils, oats, quinoa, almonds and cashews.
If you do fall sick and, for example, catch the flu virus, Kapuyanyika said it is important that you stay home from school or work to help reduce your contact with other people as flu is contagious and can easily be passed on from one person to another.
He further encouraged flu vaccines for the most vulnerable - the under five years and above 65, as well as those with chronic conditions such as diabetes and asthmatics.
“Get plenty of rest. Sleep and rest can support your immune system and help your body fight the infection,” he said.
“Stay hydrated. High fevers cause you to sweat. You can lose fluid through sweat, as well as through diarrhoea especially in children under five years old with flu,” he noted.
“It is therefore essential to drink plenty of water or other fluids. Drinking plenty of fluids can help with thinning out the mucus in your nasal and sinus passages and ease congestion during a bout of flu. Also, try over-the-counter medications for symptom relief to reduce fever and pain.
“You can also consider using saline nasal rinses to help moisten and alleviate congested nasal passages to help you breathe easier. Antibiotics do not treat flu and therefore should be avoided to prevent propagation of antibiotic resistance through inappropriate use.”
Kapuyanyika continued: “If you catch any winter related disease or illness such as flu, colds and other viral infections, try to limit the spread of the illness to others. Frequent hand washing is one of the best ways to protect yourself from spreading or catching illnesses.”
“Wipe down surfaces around you with a sanitising cleaning detergent. Keep a distance between you and others,” he added.
- The information in this article is provided as a public service by the Cimas iGo Wellness programme, which is designed to promote good health. It is provided for general information only and should not be construed as medical advice. Readers should consult their doctor or clinic on any matter related to their health or the treatment of any health problem. — igo@cimas.co.zw or WhatsApp 0772 161 829 or phone 024-2773 0663.
