Winter is a beautiful time of year — filled with holiday cheer, snow and tons of hot chocolate. However, winter is also a time when many unwanted health issues may appear. Here are some health tips to get through winter with cheer.
Watch out for dry skin:
Cold winter temperatures lead to dry air and low humidity. According to the University of Iowa Department of Dermatology, these conditions often cause dry skin because there is not enough water in the outer layer of your skin, the stratum corneum. As a result, skin may crack, itch and even bleed. Dry skin and repeated irritation through scratching may even lead to dermatitis (inflamed skin), and eczema (scaly, red patches).
To help prevent and relieve dry skin, the American Academy of Dermatology recommends applying moisturizer a few minutes after taking a shower or washing your face. This will allow more moisture to stay trapped within the skin.
“I always make sure to put on [moisturizer] in the morning and at night and especially after the shower,” first-year student Mary Croghan said. “That keeps me from having chapped skin in the winter.”
Other ways to treat and prevent dry skin, according to the AAD:
- Add a humidifier to room.
- Wear gloves when going outside.
- Use non-irritating laundry detergent.
How to treat colds:
Colds are common during the winter and can be stressful to recover from. According to a 2015 study conducted by a group of Yale University researchers, one reason colds are common in the winter is the effect of lower temperatures in weakening the nose’s immune defenses.
To help recover more quickly, the Mayo Clinic recommends these techniques:
- Drink warm liquids (e.g. chicken soup, tea) to help alleviate congestion caused by increased mucus flow.
- Gargle warm salt water (a fourth to a half teaspoons of salt in eight ounces of water) to relieve sore throats.
- Add a mist vaporizer or humidifier to the home to help relieve congestion.
- Get plenty of rest so the body can heal.
Make sure to stay hydrated:
Many people believe dehydration is a summer problem, but in reality it is equally as likely to occur in the winter. According to the U.S. Geological Survey water accounts for up to 60 percent of your body weight and just a one to two percent drop in the percentage leads to dehydration. The European Food Safety Authority recommends men drink 2.5 liters of water per day and women drink 2.0 liters of water per day. A large amount of water loss is due to respiratory fluid loss from breathing and the quick evaporation of sweat in the cold, dry winter air.
Here are some ways you can stay hydrated:
- Eat fruits that are water-rich, like apples and oranges.
- Avoid drinking coffee, alcohol, and caffeinated sodas, which can increase dehydration.
- Wear lightweight, loose clothing and other clothes that reduce sweat.
Get motivated to stay in shape:
With the cold temperatures outside, it may be harder to find motivation to exercise. However, it is important to continue to stay active in the winter. According to the President’s Council on Fitness, Sports and Nutrition, exercise builds stronger heart muscle, healthier bone and an overall better state of well-being.
Get more motivated to exercise:
- Try a fun winter sport, like ice skating, snowboarding or skiing.
- Active magazine recommends using a bedside lamp that models natural light to help activate your internal clock to help you prepare for a morning workout.
- Use a thermostat timer to warm up your room if you choose to workout inside to dispel the excuse of “it’s too cold.”
- Wear comfortable clothes and shoes to make exercising more enjoyable.
- Exercise with a friend! It is helpful to have someone motivate you to get started and to keep going.
Stay positive despite lack of light:
Winter days are shorter and colder, which can sometimes lead to feeling down, having low energy and experiencing a lack of motivation. Besides maintaining health through diet, sleep, exercise and hydration, you can fight the “winter blues” by bringing in more light into your life — literally.
According to Health Guidance, light produces hormones, such as the “feel good” serotonin, and triggers chemical reactions in the brain that increase happiness and alertness.
There are many simple ways to compensate the body’s craving for daylight.
“Keeping up white Christmas lights or buying new lampshades to make your apartment or dorm seem a little cozier can make a big difference,” third-year mental health advocate Olivia Rauch said.
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