Body BASICS

Watch out for winter

 Who doesn't like to bask in the winter sun? But the dip in mercury also signals the arrival of the common cold and flu, which often escalate to pneumonia. Try these tips to stay healthy as the mercury dips…
Do's
Keep yourself warm I This indirectly helps keep away bacterial and viral infections. Cold conditions decrease your immune response, increasing chances of colds, flu and pneumonia.
Drink plenty of water I You don't feel as thirsty as in summer, so the water intake tends to decrease. In winter, one tends to consume hot drinks like coffee and tea more often. But, caffeine draws out the water from the system, causing dehydration. Drink at least 6-8 glasses of water per day. Exercise regularly I With shorter daylight time, we tend to wake up later in winter and generally slow down. Our fitness routine is usually put on the back burner. Make a conscious effort to follow a daily exercise schedule. An extra 20 minutes of physical activity helps to improve circulation and keep those extra pounds at bay.
Massage your hands and feet I To prevent chilblain (small, itchy, blue swellings) in extreme cold temperatures, as are prevalent in North India, massage your palms, fingers, toes and heels with warm vegetable oil.
Get at least eight hours of sleep I Managing the recommended eight hours of sleep is crucial as a lack of it lowers one's immunity and energy levels during winter. Avoid alcohol and nicotine for a good sleep. Take care of hands and feet I This is a must for everyone. Foot care is important for diabetics to avoid infection that can lead to gangrene.
Keep a regular check on your blood sugar I As exercise tends to decrease in winter and infections are on the rise, this is a potential time for elderly diabetics to fall easy prey to obstinate infections that get exaggerated if one's blood sugar is uncontrolled. A regular check of blood sugar is recommended for diabetics.
Get checked for anaemia I Low haemoglobin can predispose you to infections and other winter ailments. Improving haemoglobin adequately keeps you better poised to avoid and confront infections.
Have plenty of vegetables and fruits I
Winter is the season especially in humid cities for good seasonal vegetables and fruits. Feel free to binge on them as they improve immunity and keep the body in supply of its requirements of anti-oxidants, vitamins and minerals.
Don'ts
Don't forget vitamin D
Those in very cold places are at risk of not getting enough vitamin D during winter, when the UV radiation from the sun's rays is weak. A vitamin D supplement of 200 IU is recommended.
Don't forget to moisturise
That winter wind is damaging to our skin, so the best beauty secret is to moisturise as frequently as possible. Everything from your hair to your skin starts to feel scaly so stock up on thick luxurious moisturisers and use the chapstick! Moisturised wipes will be useful if you have a cold.
Don't get into the "eating only high cal food" loop
When the environs are cold , many of us fall back on carb and fat heavy comfort food like pasta, thick creamy soups, mithai, ghee-soaked parathas. However, this will not only hinder your weight loss goals but also make you lethargic and sleepy.
Don't overlook sunscreen
Summer is not the only time to worry about using sunscreen. Surprisingly, skin damage is a great concern even in a snowsuit. Wearing at least an SPF 15 when outdoors in the winter is recommended. The glare from snow can be so harmful, so it's a good idea to wear goggles.
    (Inputs from Mumbai-based pathologist
    Dr Indumati Gopinathan)