As the winter season approaches, with its chilly weather and rainy nights, many look forward to the beauty of this time of year. However, maintaining health during the colder months can be challenging for some.
The combination of falling temperatures and increased indoor gatherings creates an ideal environment for the spread of viruses and bacteria, particularly among vulnerable groups.
Who is at Risk?
Certain populations are more susceptible to winter-related illnesses, including:
Infants and young children under 5 years of age
Elderly individuals aged 65 and above
Pregnant women undergoing immunity changes
People with chronic illnesses, such as respiratory diseases, diabetes, or heart conditions
Individuals with weakened immune systems, such as those with cancer or HIV/AIDS
Those living in crowded or unsanitary conditions
Healthcare workers, who face greater exposure to infections
Common Winter Illnesses
Colds: These are easily spread through droplets from coughing or sneezing or by touching contaminated surfaces. Symptoms include coughing, nasal congestion, runny nose, and sore throat.
Influenza: A viral infection that spreads quickly through the air or contaminated surfaces, with symptoms such as fever, dry cough, muscle aches, and fatigue.
Bacterial throat infections: These are characterised by sore throat, difficulty swallowing, and fever.
Bronchitis: Often caused by viral infections, this condition involves inflammation of the airways, leading to persistent coughing and shortness of breath, especially in smokers or those with chronic lung diseases.
Pneumonia: Winter sees a rise in bacterial and viral pneumonia cases, presenting symptoms like fever, chest pain, and breathing difficulties.
Middle ear infections: Caused by bacteria or viruses spreading from the upper respiratory tract to the middle ear, resulting in severe ear pain, temporary hearing loss, fever, and ear discharge.
Tips for a Healthy Winter
To enjoy the winter season while staying healthy, follow this expert advice:
Maintain a Balanced Diet:
Eat foods rich in vitamins and minerals to boost immunity, such as citrus fruits, strawberries, spinach, broccoli, and nuts.
Include vitamin D sources like fatty fish and fortified milk.
Opt for antioxidant-rich foods like berries and green tea.
Limit sugar and saturated fat intake to support overall health.
Stay Hydrated:
Despite cooler weather, drinking water remains essential. Dehydration can affect skin health and immunity. Avoid sugary or caffeinated beverages that can lead to dehydration.
Exercise Regularly:
Physical activity boosts immunity and improves circulation. Engage in walking, jogging, or cycling, ensuring you dress warmly. For extreme cold, indoor exercises can keep you active.
Prioritise Sleep:
Adequate sleep is crucial for immune function. Avoid caffeine, heavy meals, and strenuous exercise before bedtime to enhance sleep quality.
Prevent Infections:
Get necessary vaccines, such as the flu and pneumococcal vaccines.
Stay home if unwell and consult a doctor if symptoms worsen.
Wash hands regularly, disinfect surfaces, and maintain good ventilation in indoor spaces.
Avoid direct contact with sick individuals and refrain from sharing personal items.
Wear Appropriate Clothing:
Layered clothing made of heat-retaining fabrics like wool can help maintain body temperature. Keep extremities like hands and feet covered.
Protect Your Skin:
Cold air and reduced water intake can lead to dry skin. Use moisturisers and avoid prolonged hot showers to preserve skin hydration.
Minimise Smoke Exposure:
Smoke from wood and charcoal can worsen respiratory or cardiovascular conditions and increase the risk of carbon monoxide poisoning. Use heaters safely and avoid indoor barbecues or campfires.
Promote Mental Well-being:
Winter blues, often caused by limited sunlight and social isolation, can lead to seasonal depression. Reduce stress with activities like reading, listening to music, or spending time with loved ones.
By taking these precautions, you can enjoy the winter season while safeguarding your health and well-being.
By: Dr Badreyya Al-Harmi, Public Health Consultant, Emirates Public
