Healthy winter

The arrival of winter and the cold can bring with it certain health risks related to the drop in temperatures.

Both autumn and winter are the times of the year most conducive to suffering certain diseases, such as colds or colds and. Other ailments that are also exacerbated by the cold include heart, respiratory and osteoarticular diseases. The reason is that, on the one hand, low temperatures diminish the natural defense systems.

In addition, sudden changes in temperature (going from a heated interior to the outside) and overcrowding are factors that favor the spread and development of basically infectious diseases.

Better prevent

The groups of people most vulnerable to cold are those who are in extreme ages of life: babies, young children and the elderly. In addition, people with chronic diseases and those with a low socioeconomic level who live in precarious conditions are also at higher risk of getting sick from the cold. These population groups must take the precautions established by the health authorities. These are:

• Wear suitable clothing: wind and moisture resistant outerwear and use several layers of light and warm clothing. Three layers are generally recommended: the first, in contact with the skin, of breathable fabric that evacuates moisture and maintains body temperature; a second to stabilize the temperature, and a third (jacket) to prevent heat loss.
• Protect the head, hands and feet: these are the areas of the body where there is the greatest loss of heat and the most susceptible to freezing, so they must be protected with a hat, gloves and appropriate socks (cotton and / or wool).
• Wear suitable technical clothing if you exercise outdoors and avoid cooling your body from the sweat generated.
• Maintain a correct thermal insulation of the house that allows energy savings and that the heat system is effective (such as weatherstripping on doors and windows). The ideal temperature for the house is around 21º C. It is important to pay attention to certain electric stoves, braziers and gas heaters that can cause serious domestic accidents due to fire or inhalation.
• Close bedroom windows at night and ventilate bedrooms during the day.

How to avoid the spread of colds and flu

• Wash your hands whenever they are dirty and at key times, such as after blowing the nose, after changing diapers for a child with a cold or going to the bathroom, before eating and before preparing food.
• Use disposable tissues.
• Avoid tobacco smoke and smoking.
• Stay away from people who have the flu.
• Avoid closed or crowded places.
• Get vaccinated against influenza, in the case of population groups in which it is indicated. Vaccination campaigns are carried out in the autumn months and primary care centers provide all the information.

Hypothermia and frostbite

Other conditions derived directly from the effect of cold are hypothermia and frostbite. Normal body temperature is around 35.5-36.5º C, so when the body experiences an abnormally low temperature due to exposure to cold, and is unable to maintain its body temperature, it is called hypothermia.

The main accompanying symptoms include progressive mental confusion, tiredness and lethargy. If there is frostbite, there is a decrease in sensitivity and color in certain parts of the body, especially the feet, hands, ears and nose. The symptoms of hypothermia and frostbite always require urgent medical assistance. While it arrives, it is advisable to reduce the loss of heat by covering it with clothes.

The role of food

With the arrival of winter our appetites regarding the type of food change. The cold causes us to crave warmer or more elaborate dishes and we also feel the need to eat more food to better cope with the harsh winter weather.

However, this habit of eating more calories, often coupled with the belief that we will maintain body temperature, is wrong and causes us to neglect our diet. Thus, during the winter we must not abandon the good eating habits acquired, since otherwise at the end of the season we will find weight gain and the health consequences of an inadequate diet.

There is no specific one that prevents the most frequent illnesses in winter such as the flu or respiratory infections. What does have a proven benefit is continuing with a healthy, varied and balanced diet that will be of general benefit to our health.

Diet against the cold

Some tips for eating right and not gaining weight include:

• Light starters in which vegetables predominate, such as soups and vegetable creams, sautéed or grilled vegetables. They replace the fresh summer salads, less appetizing at this time, and they ensure the contribution of fiber, vitamins and few calories.
• Maintain the consumption of fruit, between meals and for dessert, seasonal citrus fruits (oranges, tangerines, kiwis) are a delicious option, light and very rich in fiber and
• Proper hydration is important during the winter: juices, water and vegetable broths are the most recommended options. Do not forget that alcohol, which is traditionally used "to warm up", is a source of calories and does not provide nutrients, in addition to promoting hypothermia and dehydration. Moderate consumption (one to two glasses of red wine a day) is the recommended guideline.
• Homemade legume-based stews and stews are an excellent option on the regular menu. It is recommended to cook legumes with vegetables and cereals (rice) to reduce the caloric content and be a heart-healthy option.
• Fish should predominate over red meat. It is recommended to consume fish three times a week and preferably choose lean meats (such as chicken or turkey).

• Autumn and winter are the times of the year most conducive to suffering from certain diseases.
• The groups of people who are most at risk of becoming ill are infants, young children and the elderly, and they should exercise extreme precautions to avoid the risk.
• In winter, the acquired eating habits should be maintained: hydrate well, eat fruit and vegetables daily, prioritize fish over meat ...