Winter season in India starts from mid-November and goes on till the last week of February. During this period, people tend to face a number of health issues due to the significant drop in temperatures. Shorter days and longer nights during winter impact the health of people in one way or the other. Major health issues being cold, flu, rise in blood pressure, dry and itchy skin, increase in weight, constipation, and last but not least – seasonal depression.
Vitamin D plays a crucial role in the regulation of T cells, B cells, and macrophages. So, decreased levels of Vitamin D contribute to increased susceptibility to infections. Consequently, lower immunity leads to people falling sick with bouts of common cold, flu and respiratory tract infections. Further Vitamin D deficiency can contribute to muscle weakness, pain, and fatigue.
Other illnesses that surface during the winter months are:
- Exacerbation of asthmatic attacks, bronchitis or COPDs
- Aggravations of pain all over the joints of the body due to the thickening of synovial fluids.
- A rise in blood pressure is the result of the body’s natural defence mechanism in order to retain the heat and cope with the cold.
- Cold weather is tough on the skin and harsh winds and dry indoor heat can make things worse, leading to cracked and even bleeding skin. Skin conditions such as eczema or psoriasis also have a tendency to flare up due to dryness.
- Winter blues from staying indoors for longer periods, and a fall in serotonin and dopamine levels due to the decreased amounts of vitamin D and increased production of melatonin makes people lethargic and depressed.
- Sedentary living and unhealthy eating habits lead to people putting on weight – as they spend more time indoors without physical activity. In winter as the temperature is cold, we tend to drink less water because one doesn’t feel thirsty. We also tend to indulge in drinking more hot beverages such as tea and coffee. Our consumption of raw foods like salads goes down as we prefer warmer foods in the cold weather which in turn can lead to constipation.
- People generally tend to drink less water in winter, which leads to dehydration. The drying heat of room heaters and layers of clothes also make our bodies dehydrated.
A few tips from naturopathy to counter all of the above and stay healthy during winter:
1. Spend as much time in the sun and if it is not sufficient, look at fortifying this with other sources such as supplements. One should also ensure one is getting adequate calcium too.
2. Add nature’s immunity boosters every day – tulsi, ginger, and honey to your daily diet.
3. Practise gargling with warm salt water and perform facial steaming as preventive measures against colds, etc.
4. Stay active – include more indoor sports and activities like climbing steps, yoga, dancing and moderate exercises. Physical activity is a must as it helps not just to maintain or lose weight but also to reduce anxiety, lower BP, enhance one’s mood, and the quality of your sleep.
5. Cut down on carbs, instead eat more proteins and healthy fats to meet calorie requirements. This will also help to keep your weight in control. Further, the intake of healthy fats helps to reduce inflammation and pain in the joints.
6. Load up on fruits and vegetables – they are rich in fibres, antioxidants and an excellent source of nutrients. They also help to reduce the risk of constipation, regularise bowel movements, and build up immunity to fight against common winter infections.
7. Protect the heart by exercising regularly and follow a heart-friendly healthy diet.
8. Stay hydrated – this is very important as during the cold weather one tends to drink less water.
9. Extra care for skin & lips – use natural moisturisers and oils such as aloe vera, honey, olive oil, and sesame oil to stay hydrated.
10. Make it a point to socialise and stay connected with other people to overcome winter depression.
11. Maintain hygiene and always keep yourself clean, to fight against infections. Periodic steam inhalation is also recommended.
12. Maintain the clock within you – a cold climate tends to disturb the circadian rhythm, thereby disturbing the normal hormonal balance. Ensure you soak in as much of the sun whenever available on a daily basis to regulate the clock within you. Also important is to follow a regular sleep pattern.
13. Naturopathy treatments such as massages are good to maintain proper relaxation and nourishment for the body & skin. A steam or sauna bath once a week is recommended to rejuvenate your skin.
14. Pranayamas to retain body heat – practice right nostril breathings such as Surya Bhedhana, Surya Anuloma Viloma, and Bastrika or Kapalabhati Kriyas.
These natural remedies for the winter season from our doctors will keep you healthy and safe, and prepare you for the impact the harsh seasonal changes will have on your body, mind, and spirit. Stay connected with us for more naturopathy wisdom from Prakriti Shakti.
Disclaimer
The sole purpose of this article is to provide information about naturopathy. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease. If you have an acute or chronic health concern, please consult a naturopathy doctor who can fully assess your needs and address them effectively.
