When temperatures start to drop, everyday life changes without much notice. Mornings are cooler so it’s harder to get out of bed; people drink less water and outdoor exercise doesn’t seem as appealing anymore. These adjustments might not seem like much but if we neglect basic health habits during winter they can impact our wellbeing.
The change to colder weather is a good time to re-evaluate daily routines. Hydration, physical activity, protection of skin and sleep can all help people cope with seasonal changes.
Here are seven habits you need to change as winter approaches:
Related Articles
1. Do Not Reduce Your Water Intake
One winter habit is drinking less water. During summer thirst doesn’t occur as much because it’s warmer — in the winter colder temperatures can make people feel less thirsty and less inclined to reach for a glass of water.
But the body still needs fluids to carry out normal functions. Dehydration causes headaches, fatigue, dry mouth and constipation.
Drink water throughout the day, not just when you are thirsty. Warm water, soups and other fluids work too.
Related Articles
People who have been told to restrict fluids because of a medical condition should follow their healthcare professional’s advice.
2. Adjust Your Exercise Routine Instead of Stopping
Cold mornings can make outdoor workouts less appealing. Some people gradually reduce physical activity or stop exercising altogether during winter.
Don’t abandon your routine but change it with the weather. Move your workout indoors, practise yoga or stretch during warmer part of the day, dance or walk instead.
If you prefer to exercise outdoors wear layers and give your body time to adjust to the cold before starting hard work.
People with heart or respiratory disease should follow medical advice about exercising in cold weather or during periods of poor air quality.
3. Give Your Skin Extra Moisture
Cold weather and low humidity can cause dry, rough skin that is uncomfortable to touch. Hot showers and soaps with harsh chemicals remove natural oils from the skin so frequent hot showers and soaps may make it worse (see above).
If you can switch to a gentle cleanser and apply moisturiser after bathing (skin still damp) that would be best.
Look out for areas that are commonly exposed (hands, face and lips). A lip balm and moisturiser can help reduce dryness.
Don’t use hot water for long showers as it can dry skin more. People with persistent irritation or skin conditions should see a dermatologist.
4. Maintain a Balanced Diet
Winter changes appetite and food preferences. Warm, comforting meals are more appealing; some people cut back on fresh fruits and vegetables.
A balanced diet is needed all year round. Seasonally available vegetables, fruit whole grains pulses nuts and protein should be part of your meals.
Soups, vegetable preparations, dal and other home cooked dishes are one way to include different nutrients conveniently.
There is no single winter food that can prevent infections or give immunity. Variety of diet (along with enough sleep and physical activity) supports health as a whole.
5. Do Not Ignore Your Sleep Schedule
Shorter days and colder mornings can also change sleeping habits. Some people go to bed later; others spend more time on their phones; others have a hard time waking up at the same time every day.
Try to keep a regular sleep and wake up schedule (even on weekends). Make your bedroom comfortable and don’t screen excessively right before bed.
A relaxing evening routine (reading, listening to calming music) can also help you get ready for bed.
Adults need at least seven hours of sleep per night but individuals may require more or less.
6. Pay Attention to Indoor Air Quality
As temperatures drop people tend to leave windows and doors closed longer. This may keep indoor warmth up but it also reduces ventilation and lets pollutants accumulate indoors.
Cooking fumes, dust, smoke and some heating appliances can all affect indoor air quality.
Use kitchen exhaust fans where possible, keep heating equipment in good working order and ventilate rooms when weather permits.
Never use charcoal grills, coal burners or outdoor fuel burning appliances inside rooms for warmth. They can release carbon monoxide (a poisonous gas) which may cause serious poisoning.
If outdoor pollution levels are high, check local air-quality information before deciding when to ventilate your home or exercise outside.
7. Dress According to the Temperature
A mistake people make when going through seasonal transitions is dressing for the afternoon temperature instead of the colder morning and evening.
Sudden changes in temperature make outdoor activities uncomfortable — children, older people and those with existing health problems are particularly vulnerable.
Layers allow you to adjust clothing as the temperature changes. Wear comfortable clothing that is warm enough and protects exposed areas when needed.
Be particularly aware of cold mornings and evenings. Check local weather forecasts before travelling or planning outdoor activities (e.g. during a cold-wave alert).
Extra Precautions for Children and Older Adults
Children, older adults and people with chronic medical conditions may need extra care during colder weather.
Make sure they have warm clothing, fluids and an indoor environment that is comfortable. Continue their medication and follow medical advice (not change treatment based on season).
Cold weather does not cause viral infections directly. People may spend more time indoors in winter so conditions are created that favour the spread of respiratory viruses. Hand washing, covering coughs and sneezes and avoiding close contact when unwell remain useful precautions.
Make Small Changes Before Winter Sets In
You don’t have to totally change your lifestyle to prepare for winter. Small tweaks to hydration, exercise, nutrition, skincare, sleep and indoor conditions can make everyday life easier as the temperatures drop.
The most useful routine is one that takes local weather, air quality and individual health needs into account. Don’t stop healthy habits when the weather gets cold change them for the season and keep going!
Comments 0