Haims: The importance of self-care during winter
Exercising and maintaining one’s physical and mental health during the winter months is important.
Historically, throughout the world, mortality rates have predictable and regular cycles. Mortality rates are highest during the winter months and lower during summer. Such patterns have held for many decades, even centuries. However, we don’t have to be a part of such statistics. This winter, we can take ownership of our health by bettering ourselves and our well-being
The Centers for Disease Control and Prevention’s report, Average Daily Number of Deaths, by Month — United States, 2017 provides data for 1999 to 2017 that indicate that January, February, and December were months with the highest average daily number of deaths (8,478, 8,351, and 8,344, respectively). By contrast, the summer months of June, July, and August were the months with the lowest average daily number of deaths (7,298, 7,157, and 7,158, respectively).
Typically, the cold and snow during winter often cause people to spend more time inside. As couch time, watching television, reading, maybe a few extra cocktails, and minimal physical activity become more prevalent, the chance of decreased general health can become a concern.
Exercise, at any time of the year, is significantly beneficial for overall health. However, during the winter months, exercise and nutrition have proven to help support better cardiovascular health, and maintain balance, coordination and muscle structure.
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This winter, be mindful that blood pressure, stroke and heart attack prevention may all be mitigated with a little exercise. Walking is the easiest way to maintain physical fitness during winter. If you do not want to go for a walk outside, then consider walking around the different rooms of your home/office sporadically throughout the day. If walks outside are an option on nicer days, consider a walk for 15 to 20 minutes — just dress appropriately and watch out for icy surfaces.
Compared to other times of the year, the cold dry air that comes with winter frequently causes the body’s immune system to work harder in fighting off illnesses. And, as people are more often indoors at this time of year, viruses have greater potential to be passed from person to person.
A healthy winter diet can play an essential role in keeping our immune system strong. Flavonoids and antioxidants found in citrus fruits high in vitamin C, blueberries, curcumin (turmeric), broccoli, spinach, ginger, green and black tea, along with fermented drinks that contain live cultures of bacteria like kefir and kombucha may substantially better our odds of staying healthy during the winter season.
With more time spent indoors and less physical activity prevalent during winter, the chances of depression may become elevated. Although not everyone may be affected, the decrease in sunlight has the potential to disrupt the body’s internal clock and hormones such as serotonin, dopamine, cortisol, and thyroid. All such changes have the potential to cause the onset of mood disorders.
Further, exacerbating the chance of winter depression could be seasonal affective disorder. Seasonal affective disorder can affect anyone — at any age. It is a type of depression that most often occurs during the winter as shorter days and less daylight may bring about a chemical change in the brain, which can lead to depression. Don’t discount the effects that winter has on depression. There is a plethora of research that supports the “winter blues.”
Our Colorado winter weather allows for people to be out and about. More often than not, even in the heart of winter, we can have temperatures similar to that of springtime. Get outside this winter and be proactive in living a better quality of life.
Judson Haims is the owner of Visiting Angels Home Care in Eagle County. He is an advocate for our elderly and is available to answer questions. Connect with him at jhaims@visitingangels.com.
