The weather has definitely taken a turn for the worse, in most parts of the country here in Aotearoa (New Zealand) and winter can take a toll on our physical and mental health.
Staying healthy in the cold weather can be especially hard when living with the likes of Scleroderma.
So what can you do to stay healthy this winter?
1. Drink plenty of water
Winter may be a good time for a hot cup of coffee, tea or chocolate, but we need to ensure that we take on board plenty of water. I was recently reminded of this when one of my blood markers came back slightly elevated. The liver and kidneys require plenty of water to help with flushing out toxins that may build up and while hot beverages can be great for warmth, they can also affect the bodies hydration levels.
So we need to remember to keep our fluid intake balanced with at least 8 cups of water per day. A glass of water with and between each meal can keep us hydrated, healthy and ready to fight off any germs that winter may bring.
2. Ensure you get enough sleep
We can’t afford to neglect the value of sleep (I have previously written about how sleep disturbance (insomnia) has affected me with my health and I’ve also found some benefits to a good night’s sleep here).
The things is, we all need to do what we can to stick to our normal sleep schedule, even around all the distractions that come our way. We need to avoid or limit caffeine, alcohol (if that’s your thing), daytime napping (although at times we may well need this) and large meals before bed, as these factors can all interfere with a good night’s rest.
3. Limit time out in the cold weather
We’ll need to pay attention to the weather forecasts and wind-chill readings more than most. Dressing accordingly, wrapping up in plenty of layers to stay warm and also watching out for any signs of discolouration on our hands and especially our fingertips, also any prickly feeling or numbness as nearly 90% of people with scleroderma have raynaud’s.
We can often avoid these if we take measures to protect ourselves against the cold, such as having jackets, gloves, scarves, hand warmers and extra warm clothing available while traveling outdoors.
4. Dress warmly
That’s why it is essential to dress warmly as we can always remove layers as appropriate when we get warm. Remember headwear that fully covers your ears, wear mittens rather than gloves and pull on well-insulated socks when dressing for the weather.
Instead of wearing one big coat, dress in several layers of loose, warm clothing. This will better protect you against wind, snow and rain. If your clothes become wet, change them as soon as possible.
5. Exercise
The cold air can sometimes discourage people from keeping up with their fitness routines and it’s easy to let habits slide for the season. But we need to remember that regular activity can help keep you healthy, both mentally and physically.
Rather than going outside you may want to make some space indoors to exercise, even if it’s just a case of moving the coffee table aside to give you more room in the lounge room.
Workout apps or online exercise programs, along with gaming consoles can be great tools to help keep you moving in the comfort of your home. Many people are recognising the health benefits of doing simple stretching exercises and yoga to help keep the body active especially during the colder months.
If you prefer to exercise outside though dress appropriately. Too many layers can make your overheat, so choose layers you can easily remove.
6. Stress less
Make time for friends and family throughout this season as many people end up staying inside to keep warm. This can also create feelings of isolation as people don’t venture out as much as they did during the warmer weather and interact with others. Being able to interact with others over a warm cuppa and a muffin, or slice can help alleviate anxiety and stress.
Other ways that you can alleviate stress include doing things that you enjoy i.e. craft, reading, doing puzzles and jigsaws, watching movies or your favourite TV shows, or listening to music.
You can also manage stress by exploring the likes of breathing exercises, mindfulness and ensuring that you get sufficient rest and relaxation, along with balancing work and leisure activities.
7. Keep the germs at bay
Washing your hands is one of the best ways to avoid getting sick and spreading common winter illnesses, such as the common cold and flu. Germs accumulate through nearly everything you do or touch, so wash your hands frequently. Wash your hands for at least 20 seconds, scrubbing all surfaces and rinsing well.
Also, get the latest flu and COVID-19 vaccines to avoid being sick during the coldest time of year.
Hopefully, you’ll find the above ‘staying healthy this winter’ tips beneficial and I’m pretty sure that you may even have others that can help.
Why not share them in the comments 🙂
Blessings ’til next time
The life and times of Perry... 