Winter brings a unique set of challenges for both our physical and mental health. The cold temperatures, shorter days, and changes in lifestyle can significantly affect how we feel and function. Understanding these impacts and knowing how to protect ourselves can help us navigate the winter months more comfortably.

Physical Impacts of Winter Weather

1. Cold Temperatures and the Body

When your body is exposed to colder temperatures, it can lose heat faster than it can produce it, which makes your body use up energy faster as it attempts to keep you warm. Up to 60% of heat loss is due to radiation (your body’s production of heat to warm itself). The heat leaves your body and radiates into the surrounding air.

Common Side Effects – Respiratory Issues

Cold air and lower body temperatures can irritate the respiratory system, leading to increased asthma symptoms and respiratory infections. 

How to Protect Yourself

Keep warm by wearing plenty of layers, particularly hats, scarves and gloves to prevent heat loss from vital radiation areas. You should also consider using a humidifier indoors , which is known to help aid respiration issues during winter.

2. Cardiovascular Health

When we get too cold, our body responds by constricting blood vessels to prevent heat loss. Your blood will rush to preserve vital organs like your heart, which is why your fingers and toes might feel extra cold. 

Common Side Effects – High Blood Pressure

All of this can increase blood pressure, which, if left untreated for long periods, can cause symptoms like headaches, dizzy spells and other dangerous complications, as well as increasing your risk of heart attack and stroke. 

How to Protect Yourself

Diet plays a huge role in keeping blood pressure stable. Reducing your salt intake is crucial, as well as loading up on fresh fruits and veggies. 

Getting at least 150 minutes of moderate-intensity exercise per week can also drastically reduce blood pressure. 

Another important lifestyle factor that plays a large role in blood pressure is smoking. Overall, it’s important to get a checkup at your GP if you’re worried and talk to them about the right steps forward for you. 

3. Skin Health

Winter air can have a detrimental effect on skin health due to its low humidity levels and cold temperatures. Additionally, the contrast between the cold outdoor air and heated indoor environments can further disrupt the skin’s barrier function, resulting in increased sensitivity and redness. We also often get dehydrated during winter, as our bodies tend to feel less thirsty in the cold weather. 

Common Side Effects – Dry Skin & Chapped Lips

As the air becomes drier and we absorb or consume less water, it strips the skin of its natural moisture, leading to dryness, flakiness, and irritation. This lack of hydration can exacerbate conditions such as eczema and psoriasis, making the skin more prone to cracking and inflammation. 

How to Protect Yourself

You might find yourself needing to reapply moisturiser and lip balm more often. It’s also important to keep applying sunscreen when you go outdoors during winter, even if the weather is overcast. In fact, in some cases, clouds can intensify your chances of sun damage as the clouds scatter and reflect the UV rays.

You also need to stay hydrated. Even if you feel less thirsty, your body’s hydration needs remain the same. Women need at least 8 glasses of water per day (or around 2.1 litres) and men need at  least 10 cups (or 2.6 litres). 

What you eat also plays a significant role in your skin’s health and hydration. For softer-looking skin during the winter, try to eat more of the following:

• • Omega-3 Fatty Acids 
    • Found in fatty fish (like salmon and mackerel), walnuts, and flaxseeds, omega-3s help maintain the skin’s lipid barrier, which is crucial for retaining moisture.
  • Antioxidant-Rich Foods 
    • Fruits and vegetables high in antioxidants, such as berries, spinach, and carrots, protect the skin from oxidative stress and promote a healthy complexion.
      

• • Vitamin C 

• • • This vitamin, abundant in citrus fruits, strawberries, and bell peppers, is essential for collagen production, which helps maintain skin elasticity and hydration.

• • Vitamin E

• • • Nuts, seeds, and green leafy vegetables are rich in vitamin E, which helps protect the skin from damage and supports moisture retention.

• • Water-rich Foods

• • • Foods with high water content, such as cucumbers, watermelon, and oranges, can help keep the skin hydrated from the inside out.

• • Zinc

• • • Found in nuts, seeds, and whole grains, zinc plays a role in skin repair and can help reduce inflammation.

• • Probiotics

• • • Fermented foods like yogurt, kefir, and sauerkraut can support gut health, which is linked to skin health, potentially reducing issues like acne and eczema.

4. Immune System

People tend to get sick more often in winter due to a combination of factors relating both to the viruses themselves, our bodies, and how our lifestyles change during colder periods.

Viruses like cold and flu tend to thrive in cold, dry air. Dry air, like indoor heating, can also cause particles containing viruses to linger in the air for longer, increasing your risk of inhaling and contracting it. 

Cold air also slows down the immune response in your respiratory tract (the part of the body that helps you breathe). This allows viruses into your body more easily. The dry air and colder temperatures are known to dry out your nasal passage and mucous membranes, making them more vulnerable to infection. 

We also tend to spend more time indoors, reducing vitamin D intake which is essential for immune function. Because everyone is indoors during this time, we end up in closer proximity to others. Respiratory viruses can be spread within only a 6-foot radius, so all this close contact drastically increases the spread of illnesses. 

Common Side Effects – Colds and Flus

All of these combining factors contribute to a higher risk of experiencing common winter illnesses. While some of these illnesses might feel fairly harmless, they can be debilitating to anyone with a weak immune system (like newborn children and seniors) and easily passed on without your knowledge.

How to Protect Yourself

Maintaining a healthy lifestyle with regular exercise, adequate sleep and stress management helps to strengthen your immune system and helps your body fight infection. 

Try to regularly wash your hands, and limit your close contact with others when out in public. 

When it comes to diet, try to add more foods rich in vitamins C, D, zinc and antioxidants:

Foods Rich in Vitamin C:

1. Citrus Fruits: Oranges, grapefruits, lemons, and limes.
2. Berries: Strawberries, blueberries, and raspberries.
3. Kiwi: A great source of vitamin C.
4. Bell Peppers: Especially red and yellow varieties.
5. Broccoli: A nutritious vegetable high in vitamin C.
6. Tomatoes: Fresh tomatoes and tomato products.

Foods Rich in Vitamin D:

1. Fatty Fish: Salmon, mackerel, and sardines.
2. Cod Liver Oil: A concentrated source of vitamin D.
3. Fortified Foods: Some dairy products, orange juice, and cereals are fortified with vitamin D.
4. Egg Yolks: Contain small amounts of vitamin D.
5. Mushrooms: Certain varieties, like shiitake and maitake, can provide vitamin D when exposed to sunlight.

Foods Rich in Zinc:

1. Meat: Beef, pork, and lamb are excellent sources.
2. Shellfish: Oysters are particularly high in zinc.
3. Legumes: Chickpeas, lentils, and beans.
4. Nuts and Seeds: Pumpkin seeds, cashews, and almonds.
5. Dairy Products: Cheese and yogurt.

Foods Rich in Antioxidants:

1. Dark Chocolate: Contains flavonoids, which are powerful antioxidants.
2. Nuts: Walnuts and pecans are high in antioxidants.
3. Green Tea: Rich in catechins, a type of antioxidant.
4. Fruits: Blueberries, cranberries, and pomegranates are particularly high in antioxidants.
5. Vegetables: Spinach, kale, and artichokes are excellent sources.

Mental Impacts of Winter Weather

1. Seasonal Affective Disorder (SAD)

It’s estimated that around 2.1 million Australians suffer with Seasonal Affective Disorder (SAD). That’s around every 1 in 300 people, though the number is likely higher. Interestingly, people living in the southern-most areas of the country are the most likely to be affected by the condition, as they experience the shortest daylight hours in winter. 

Common Side Effects – Seasonal Depression

SAD is a type of depression that typically occurs in colder periods (like winter and autumn). While the exact cause isn’t fully understood yet, it is believed that the disruptions caused to the body’s circadian rhythm (your internal body clock) due to changes in light exposure. This reduces your body’s production of melatonin and serotonin, which play a major role in your sleep and mood. 

How to Protect Yourself

If you tend to go through depressive periods during the colder months, it’s a good idea to consult a GP about whether you might have SAD. Treatments can vary and include medication and therapy, but there are also some holistic lifestyle measures you can take. 

Increasing your vitamin D intake is known to reduce SAD symptoms, as well as increasing your physical activity, spending time in nature, and eating a healthy diet.

2. Mood Changes

The cold weather commonly impacts our motivation to stay active during winter. It’s also common to experience loneliness or isolation, as everyone is cooped up indoors. 

Common Side Effects – Low Mood & Energy

The combination of reduced physical and social activity commonly results in lower or unstable moods and feelings of lethargy and depression. 

How to Protect Yourself

It’s important to find ways to stay active. Try an indoor workout if it’s too chilly to get out.

If getting out and meeting up with your loved ones isn’t possible, make sure to stay connected by reaching out regularly and ringing them up every once in a while! 

Conclusion

Winter weather can have significant effects on both our bodies and minds. By understanding these impacts and taking proactive steps to protect ourselves, we can enjoy the season more fully and maintain our health and well-being. Embrace the winter months with the right strategies, and you’ll be better equipped to handle whatever the season brings.