Guide to winter season: Bracing up for the cold days ahead

For the past few days, the temperature has plummeted and we are starting to feel the chill. Waking up early morning is getting harder and days are shorter. For some, the cooler weather offers a relief as summer has been scorchingly hot. Rolling out the quilts for some good sleep and the much-needed wardrobe makeover are the good sides of the new season. However, the transition from summer to winter is almost always accompanied by various illness. What are the precautions are required? A medical practitioner, a nutritionist and beauty specialist provide a vivid explanation on how to deal with this transition as well how to sustain the whole winter. According to the weather outlook for 2016 published by the met services, above normal temperatures may still be felt during May, the first month of winter. A relatively cold spell is expected during the second week of May, but winter will be fully established by the end of the month. Rainfall will be slightly above normal during first part of winter and slightly below average during the second part of the season. On average, rainfall will be near normal at around 680 mm. The rainy periods will be concentrated mainly over the high grounds, the South and the East. “Both day and night temperatures will be slightly above normal. Nevertheless, on some occasions, it is likely that the minimum temperatures may drop to 12ºC on the high grounds,” the report highlights. See table for expected monthly average maximum and minimum temperatures.

[[{"type":"media","view_mode":"media_large","fid":"17017","attributes":{"class":"media-image wp-image-28816 alignleft","typeof":"foaf:Image","style":"","width":"186","height":"330","alt":"Dr Yogesh Soobhug"}}]]Health tips by Dr Yogesh Soobhug

How to treat common winter ailments

According to general practitioner Dr Yogesh Soobhug, there are a series of diseases which particularly affect people during the change of seasons and in mid-winter. Below is a non-exhaustive list of common illnesses and how to avoid them. Influenza Influenza is one of the most common winter afflictions. “It mostly accompanied by a headache, fever, cold, body aches, chills, fatigue and cough. Flu is highly contagious and can spread to others via airborne droplets. Between 10 to 20 percent of the population are infected each year. The onset can be sudden. Symptoms are more severe and last longer than a regular cold,” Dr Soobhug says. Prevention: One quick and easy remedy for a sore throat is to gargle with warm salty water. It won’t heal the infection, but it has anti-inflammatory properties and can have a soothing effect. Dissolve one teaspoon of salt in a glass of part-cooled boiled water. Common Cold Cold is another disease which attacks all ages, particularly children. On average, a child will get four to eight colds per year. The good thing is that as children grow, they develop resistance to more and more types of cold viruses. Colds typically start with a scratchy, irritated throat, muscle pain, headache, decreased appetite and sneezing. “A cold will disappear in a week if you treat it and if left untreated, it might stay for another week,” adds the medical practionner. Prevention:  If you get a cold, use disposable tissues instead of cloth handkerchiefs to avoid constantly reinfecting your own hands. Sinusitis Some people suffer from sinusitis (inflammation of the sinus in the nasal cavity) all year round, but the cold weather seems to make matters worse. “Sinusitis can also cause frequent sneezing, irritability and a mild headache. A build-up of mucous increases the severity of the symptoms. A number medications are available to help decrease the swelling and mucous production, but sometimes antibiotics are necessary,” says Dr Soobhug. Bronchial asthma “Cold air is a major trigger of asthma symptoms such as wheezing, shortness of breath and cough. People with asthma should be especially careful in winter,” he explains. Heart Disease Complications The doctor avers that during colder seasons, cases of heart disease tend to increase. Winter temperatures cause blood vessels to constrict, which might put the person at higher risk of stroke, myocardial infarction and artery rupture. “Performing work outside during cold spells requires considerable effort. This puts additional strain on the cardiovascular system. Anyone with a cardiac condition should check with their physician before exerting themselves in cold weather,” says Dr Soobhug. Prevention: Heat the main rooms you use to at least 18ºC and use a hot water bottle or electric blanket to keep you warm in bed. Wear warm clothes. Arthritis Arthritis might be triggered or made worse by the cold weather. “Most people who suffer from arthritis will agree that cold, damp weather increases their pain. Some can even predict if it is going to rain based on their level of pain and stiffness.” Prevention: Daily exercises can boost a person’s mental and physical state. Swimming is ideal as it’s easy on the joints. Raynaud’s phenomenon Raynaud’s phenomenon is a common condition that makes your fingers and toes change colour and become very painful in cold weather. “Fingers can go white, then blue, then red, and throb and tingle. It’s a sign of poor circulation in the small blood vessels of the hands and feet. In severe cases, medication can help, but most people live with their symptoms.” Dry skin Dry skin is a common condition and is often worse during winter, when humidity levels are low. Prevention:  Moisturising is essential during winter. Contrary to popular belief, moisturising lotions and creams aren’t absorbed by the skin. Instead, they act as a sealant to stop the skin’s moisture from evaporating. The best time to apply moisturiser is after a bath or shower while your skin is still moist, and again at bedtime. Have warm rather than hot showers. Water that is too hot makes skin feel more dry and itchy. Hot water will also make your hair look dull and dry. RSV/Bronchiolitis Bronchiolitis is a common viral respiratory infection in young children. “It is most frequently seen in children less than 12 months old. Symptoms include nasal congestion, cough, low-grade fevers, and wheezing. RSV is a common cause of bronchiolitis, although different viruses can cause bronchiolitis.” Croup As explained by Dr Soobhug, croup often comes on suddenly in the middle of the night. “You may wake up to your child coughing loudly. The croup cough is often described as ‘barking’ or ‘like a seal’. Your child may also be making a high-pitched noise while breathing – physicians call this stridor. Children with mild and moderate coughs can often be supported at home. Frequently, croup symptoms will improve with exposure to cool dry air (bundle your child up and take them outside) or hot humid air (steam up the bathroom). For children with moderate to severe cough or trouble breathing, croup often leads to a middle of the night A&E visit.” Pneumonia Unlike other common winter ailments, pneumonia is often caused by a bacterial infection. It can present in many different ways. “Sometimes, it starts as a cold which continues to worsen. At other times, it will seem like the patient was getting better when suddenly their condition worsens. If your child has had a cold for several days and suddenly develops a high fever and worsening cough, this could be a sign of pneumonia and you should seek medical help.”

[[{"type":"media","view_mode":"media_large","fid":"17015","attributes":{"class":"media-image wp-image-28814 alignleft","typeof":"foaf:Image","style":"","width":"185","height":"232","alt":"Amiirah Hosenbux"}}]]What to eat during winter: Amiirah Hosenbux: “Daily meals should be customised”

Nutritionist Amiirah Hossenbux explains that the winter season often calls for an increase in food intake. Our body needs energy/ calories for all metabolic processes and to maintain an ideal body temperature, thus the higher daily calorie requirements for most age groups. “However, it is important that our plate remains balanced with generous amounts of vegetables and fruits as excellent sources of antioxidants. The change of seasons, accompanied by fluctuating temperatures puts us at higher risks of suffering from seasonal or epidemic infections. Our daily meals should therefore be customised to reinforce our immune system with a boost of antioxidants including ‘some super-foods,’ adequate protein intake and sufficient hydration,” she avers.

Food to eat

The nutritionist advises the consumption of the following foods:

• Vitamin C rich fruits (citrus, kiwis, grapes guavas, berries)
• Vegetables on a daily basis
• High antioxidant intake: include varieties of coloured vegetables like tomatoes, carrots, capsicum, broccoli, sprouts, red cabbage and others as part of every main meal – lunch and diner.
• Smoothies and fruit purées can be privileged as snack options to fight infections
• Regular healthy snacks are essential to meet the recommended energy intakes, especially for those with poor appetites and vulnerable to cold or infections.
• Honey in little amounts can be included in the diet of non-diabetics, especially during the cold season.
• Vitamins and other antioxidants, protein-rich foods such as eggs, meat- poultry, fish and red meat, beans and pulses, milk and cheeses are necessary for a healthy immune function for all.

[[{"type":"media","view_mode":"media_large","fid":"17016","attributes":{"class":"media-image wp-image-28815 alignleft","typeof":"foaf:Image","style":"","width":"336","height":"224","alt":"Soup"}}]]Foods to avoid

According to nutritionist Amiirah Hossenbux, it is recommended that high fibre, nutritious and regular meals be taken during pregnancy rather than fatty foods. “It is advisable to choose fibre-rich cereals together with veggies and fruits instead of refined cakes and soft drinks. Ensure that our meat and vegetables are adequately cooked especially when someone suffers from recurrent infections. It should be noted though that all vegetables can be consumed after thorough washing/ soaking and sufficiently heated.”    

Foods to eat when suffering from a cold

• Citrus fruits.
• Higher consumption of fresh herbs (thyme, dill, rosemary), condiments like fenugreek and spices (turmeric) as part of our daily preparations.
• Supplements like cod liver oil, propolis, and green tea infusions.

Foods to avoid for asthmatic patients

• Dry foods such as nuts or plain cereals/grains
• Cold foods and beverages