Dr.. Osama Abu Al-Rub
The winter comes with lower temperatures and cold, increased rainfall and storms, and is linked to some health conditions and diseases, so how can we prevent them?
Here we offer a set of tips to protect you from illness during the winter:
Firstly. Keeping the body warm:
1- Drink hot drinks regularly, such as ginger milk, sugar-free tea and herbal tea.
2- Keep the curtains, windows and doors closed.
3- Eat at least one hot meal daily.
4- Eat regularly, which helps in maintaining energy levels during the winter season.
5- Wear light layers of warm clothing (instead of one thick layer).
Second. Cold and flu protection:
1- Receiving vaccination for seasonal flu.
2- Covering the nose and mouth with a tissue when coughing or sneezing, or using the elbow and not the palm to cover the nose and mouth.
3- Wash hands often with soap and water, especially after coughing or sneezing.
4- Using alcohol based antiseptics.
5- Clean surfaces and things like door knobs, keyboard and phones regularly.
6- Avoid touching the eyes, nose, or mouth.
7- Avoid close contact with people with flu symptoms.
Third. Diet:
1- Some people may eat more food in the winter, but this may expose the person to gain weight. Instead, it is recommended to eat healthy foods such as vegetables and fruits, which are rich in antioxidants, fibers and vitamins. It is also advised to avoid eating sweets and foods rich in sugars and fats.
2- Drinking water, from 1.5 to two liters per day, according to body weight and the nature of its activity. In winter, we may not feel thirsty or drink enough because we think that our bodies do not need more water.
3- Focus on root vegetables like beets, carrots, and turnip.
4- Eat oats, as it provides the necessary nutrients during the winter. Oats are rich in zinc (important for proper immune function) and soluble fiber (associated with heart health).
5- Soup is the ideal food in the winter, but stay away from adding cream and salt. Look for soup recipes that use chicken broth, vegetable broth or water and contain lots of vegetables.
6- Eat tuna and salmon, both of which are good sources of vitamin D during the winter months, when exposure to the sun is limited.
7- Eat broccoli and cauliflower, as it is rich in vitamin C, which is linked to the immune function.
8- Drink more milk.
9- Skin problems, such as eczema, become more common in the winter due to the change in temperature, as internal heating can lead to dry skin, and therefore it is advised to keep the skin hydrated with an appropriate cream, and also drink water.
Fourthly. Physical activity:
1- Do some exercises or movement, such as walking up the stairs instead of taking the elevator.
2- Seasonal affective disorder, which is a low mood associated with the winter, and can be dealt with by maintaining activity and communicating regularly with others.
3- Get the fresh air in natural daylight as possible.
4- Exercise inside the house, as regular exercise helps control your weight and boost your immune system, which is a good way to get rid of the stress that can escalate if the family is constantly confined to the home.
5- Get a good night's sleep, and keep your waking time every day.