By Brian Kamsoke
We all know the harsh winter weather can wreak havoc on our homes and vehicles.
When the cold, windy days of winter approach we winterize our cars and tighten up our homes. But how much thought do we put toward winterizing ourselves?
The drier air, low temperatures and less sunlight of winter can wreak just as much havoc on our physical and emotional well-being.
What we need is a line-of-defense to protect us from the harsh winter elements. Dietitians, dermatologists, fitness trainers, beauticians and life coaches provide some advice.
Nutrition
Becky Drake is a registered dietitian and certified diabetes educator who works in the outpatient setting at FoxCare, providing counseling and diabetes education.
"Individuals' nutrient needs generally don't change when the seasons change," she said. "However, as the temperature drops, our dietary practices, activities and other behaviors are often altered and can lead to some nutrition concerns."
Cold weather results in the preparation of "comfort food" _ baked products that are high in fat and calories. Drake recommends preparing food with less fat, sugar and sodium, researching "lite" recipes from health-conscious cookbooks, magazines and websites and keeping portions moderate.
She recommends incorporating seasonal produce into meals and snacks.
Examples include citrus fruits and juices, bananas, purple grapes, apples, pears, pomegranates, sweet potatoes, carrots, spinach, cabbage, broccoli and winter squash.
"Homemade soups and stews are a great way to offer nutrient-rich comfort food," she said. "Frozen vegetables and canned fruits in their own juice can also assist in providing one's daily fruit and vegetable requirements in the winter."
Ideally, nutrient needs are met through ingested food sources. Including five to nine servings of a variety of fruits and vegetables will provide Vitamin C requirements. Vitamin C supplementation, providing the recommended amount is safe. The Recommended Daily Allowance for Vitamin C is 75 milligrams for women and 90 milligrams for men.
Zinc is found in shellfish, red meats, poultry, nuts, seeds, dairy and legumes. Two servings of fatty fish per week can provide Vitamin D, as well as the heart-healthy fats omega 3 fatty acids.
Drake also recommends 10 to 15 minutes of daily sun exposure on face and arms without the use of sunscreen.
Skin Care
Dr. Kevin Maguire is a board certified plastic surgeon recognized by the American Board of Plastic Surgery and a fellow of the American College of Surgeons. He is an attending physician and surgeon at Bassett Healthcare. A major component of his experience is skin care.
He recommends sunscreen for lengthy exposure to the sun, even in winter, when sunlight reflecting off the white snow can cause unexpected sunburns. He recommends an SPF of 15 to 30.
The skin is our first layer defense and a barrier to toxic elements. The dry, cold air of wintertime is especially hard on our skin. To help maintain skin moisture, Maguire recommends the daily use of a humidifier and warm showers. "The skin has the incredible ability to absorb water as we shower," he said.
Use of mild soap without astringents is recommended, as well as the frequent use of moisturizers. Apply light oil or moisturizer after you shower to seal in the water absorbed during the shower.
"On a day-to-day basis, the key to avoiding the winter skin doldrums is to moisturize. Our daily mantra should be moisturize, moisturize, moisturize inside and out," he said.
Hydration
For the inside, drink plenty of water to maintain hydration. Dr. Maguire offers a simple test you can provide on your own to evaluate proper hydration.
"Pinch the skin on the back of your hand using your opposite thumb and index finger. If your skin stays tented up or slowly flattens, you're a liter or two down. Chug some water and limit diuretics like alcohol and caffeine," he said.
Emotional health
Now that we've fortified our inner defense with proper nutrition and outer defense with good skin care, it's time to turn to our emotional well-being. Here, how we look and what we do is just as important as what we put into and onto our bodies.
Exercise
Aida Rull is a certified personal trainer and children's fitness specialist who provides weight loss, functional fitness, post rehabilitation and sports specific training at the AIM Fitness Center in Norwich.
"To varying degrees, many people experience the winter blues," she said. "This seasonal mood swing is thought to be related to the lower levels of sunlight present during the colder winter months. In my many years of experience with clients, I have noticed a definite trend in a lack of desire to exercise and an increase in consumption of comfort foods during this season. I liken this phenomenon to a human version of going into hibernation."
Ironically, it is the very thing we want to avoid that will help lift our spirits and make us feel better _ regular exercise. Rull recommends participation in outdoor activities, especially on sunny days. For the less physically fit, she recommends starting gradually with smaller, enjoyable tasks and to do them faithfully until it becomes a habit.
A five to 10 minute brisk walk is a good start. "Don't just trudge along, cursing the cold," she said. "Walk briskly and with purpose, breathing in the fresh air deeply. Stretch your arms out, squat down then rise up on your toes a few times. Simple. You will be surprised at how energetic you feel afterwards."
Carve out some time each week to focus on physical fitness. She recommends at least three times a week, 30 minutes to an hour. Find an exercise DVD you can use at home or take out a gym membership. Workout alone if you prefer or in a group by taking a class.
Hair and makeup
Chauntel Titus is a beautician and owner of Mr. Anthony's Hair Designers in Norwich. She, too, notices a "mood change" in some people during the winter months _ the winter blahs, so to speak. She recommends a change in hair color and style to help brighten one's spirits.
"Change to warmer, golden tones for autumn and winter. I try to get my colors to look very natural," she said.
The same goes for makeup. Choose warmer winter tones such as olive, bronze and copper-red. Grow your hair out and use shampoos with moisturizers for the winter. Do more manicures to prevent peeling and cracking.
Mood
Renee Guidelli offers some other tips to brighten one's spirits during the winter months. She is a life coach, facilitator and founder of Heart Centered Living. She works with individuals to make positive changes in their life and help them discover their life purpose.
"The weather can have many effects on a person's mood and winter is no exception," she said. "Due to the bitter cold nights and lack of sun during the day, people often experience the winter blues where they may feel sad, depressed, irritable or just plain unsettled. In my experience, I have found that putting together a Winter Survival Kit will get you through even the toughest of winters."
Your Winter Survival Kit should include:
1) Books: inspirational, childhood favorites and travel
2) Teas: peppermint, lemon, citrus, chai, ginger or other herbal teas
3) Essential oils: infused in water, air or use as a foot soak
4) A journal: write down your feelings
5) Meditate: sit in a comfortable position, feet on the floor, eyes closed and focus on your breath going in and out
6) Take a class: learn something new
7) Host a potluck: invite friends and family into your home
"The winter does not have to be something that we dread," said Guidelli. "Everything has its place, its time and its purpose. I hope this winter survival kit will help you discover yours."
