9 tips for staying healthy in cold weather
As the coldest times of the winter months approach, it is necessary to be aware of and take precautions against the negative effects of low temperatures on health. While winter chills cause various health problems, they also bring risks that people with sensitive immune systems, in particular, need to pay attention to. Here are the precautions you can take in cold weather.
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Prof. Dr. Murat Hakan Terekeci from the Department of Internal Medicine at Memorial Ataşehir Hospital provided information on ways to stay healthy in cold weather.
Cold weather can negatively affect our body's systems and pave the way for illnesses. Health issues to pay attention to during this period are as follows:
Flu and common cold: Low air temperatures can weaken the body's immune system, increasing the risk of catching upper respiratory tract infections such as the common cold and flu. At the same time, the risk of disease transmission increases because people spend more time in closed spaces during cold weather.
Asthma and allergies: Cold air can trigger asthma symptoms and lead to the concentration of allergens such as dust and pollen indoors. At the same time, air pollution, which increases due to the burning of wood and coal in residential areas where natural gas is not widely used, also increases complaints such as shortness of breath and coughing in asthma and COPD patients.
Heart diseases: Blood pressure and heart rate increase in cold weather. Blood clotting also increases. Due to these effects, the risk of heart attack may increase, especially in those with coronary heart disease and people over a certain age. It is important for heart patients not to neglect their doctor's check-ups during the winter months and to adjust their medication accordingly. Healthy people should also definitely consult a specialist if they experience heart-related complaints.
Muscle and joint pain: Cold air and low pressure can increase joint and muscle pain. It is important for arthritis patients and elderly individuals in particular to pay attention to their muscle and joint health.
Skin dryness and irritation: Cold and windy weather can lead to skin dryness, which can cause itching and irritation. Extra care should be taken for skin health during the winter months.
Hypothermia and cold urticaria: Exposure to extremely cold weather can lead to a drop in body temperature, causing hypothermia. Additionally, skin reactions such as cold urticaria may also be seen during this period. One should be careful about this.
Protecting hands and feet: It is important to keep hands and feet warm by using gloves and thick socks.
9 PRECAUTIONS YOU CAN TAKE IN COLD WEATHER
Dressing in layers when going out: Dressing in layers is one of the most effective ways to protect the body from the cold. Cotton and wool fabrics should be preferred.
Using moisturizer: Moisturizer should be used regularly to prevent skin dryness. When choosing a moisturizer, a dermatologist should be consulted and products suitable for the skin type should be preferred. Furthermore, moisturizer should be applied not only to the face but to the entire body.
Eating a balanced diet: To strengthen the immune system, a healthy and balanced diet plan should be followed using all food groups. Fresh seasonal fruits and vegetables should be consumed. Foods rich in vitamins and minerals should be preferred. Foods with high fat and sugar content, as well as fast-food style eating, should be avoided.
Water consumption: Sufficient amounts of water must be consumed during the winter months as well. One should not wait to feel thirsty to drink water.
Consuming probiotic food supplements and fermented foods: Increasing the beneficial bacteria in the intestines and paying attention to digestive health is very important for a strong immune system. In addition to probiotic foods such as yogurt and kefir, regular consumption of homemade pickles is also recommended.
Physical activity: It is necessary to increase body resistance by exercising regularly. Regular walks can be taken in cold weather by choosing appropriate clothing. Those who cannot leave the house can also stay active with simple exercises at home.
Regular sleep: Our body and mind rest during sleep. Quality sleep is of great importance for the immune system to remain strong. For this reason, care should be taken to establish a regular and quality sleep routine in a calm and comfortable environment.
Herbal teas: Especially in the winter months, consuming herbal teas such as thyme, ginger, linden, and sage will be beneficial in protecting us against diseases.